The Best and Worst Sushi for Weight Loss
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ronadams52
Posts: 176 Member
There is certainly a great deal of talk these days about Sushi this and Sushi that. While I am certainly no expert in this area Shape magazine recently published the following article about how to make healthier choices while selecting sushi entrees.
The Best and Worst Sushi for Weight Loss
Are you ordering the right way? Experts weigh in!
Order Salmon and Tuna
Carol Ann Rinzler, author of Nutrition for Dummies, points out that sushi is the very definition of a low-fat meal (as are fresh oysters and clams). But if you're not eating it the right way, it's not low-fat at all.
"To maximize the benefits [of sushi], choose pieces that are rich in omega-3s, the unsaturated fats that protect the heart and boost brain power," Rinzler says. She suggests salmon and tuna, which are both low-calorie (40 calories per ounce for the salmon and 42 for the tuna), high in protein and omega-3s, and also deliver a big dose of vitamin D.
Consider Wasabi
"Wasabi radish is packed with antioxidants like isothiocyanates, the sharp, smelly-when-heated compounds that give cruciferous veggies like broccoli their anti-cancer punch," Rinzler says. And you don't need much to reap the benefits. "A little wasabi goes a long way."
Say No to Crunch
Margaux J. Rathbun, certified nutritional therapy practitioner and creator of nutrition website Authentic Self Wellness, says to stay away from the "crunchy rolls" that have been deep-fried to get that golden crust. "The less fancy the roll, the better," Rathbun adds.
Say Yes to Steamed, Grilled, or Raw
"Focus on ordering items that have been steamed or grilled," Rathbun says. "One of my favorite sushi choices would have to be sashimi because it's literally just the meat of the fish without any rice or extra ingredients."
Opt for Veggies
Incorporating "veggie rolls" into your Japanese meal is also a great option. "Many sushi restaurants include vegetarian choices on the menu with ingredients like fresh cucumbers, avocados, and sea vegetables," Rathbun says. "Sea vegetables are also a powerful healing food full of nutrients like vitamin K, magnesium, and folate." Delicious and nutritious—the best kind of meal!
Ask for Brown Rice
Ask for brown rice sushi instead of regular white rice, Rathbun says. "There are ample amounts of fiber in brown rice, which is important for maintaining healthy digestion and regular bowel movements. Brown rice is also a great source of manganese, selenium, and magnesium," she adds.
Go for the Ginger
You know that little pile of ginger that's always on your plate—it's not just a garnish! Eat it! "Ginger helps to boost the immune system as an effective antimicrobial and antiviral agent," Rathbun says. "It is also a good source of potassium, magnesium, copper, and manganese."
Try Reduced-Sodium Soy Sauce
Katie Clark, registered dietitian in San Diego and blogger of FiberIstheFuture.com, advises sushi diners to ask for reduced-sodium soy sauce, but keep in mind that it isn't "low" sodium. It's simply 25 percent less salt than regular soy sauce.
Use Chopsticks
Using chopsticks—if you're not super-skilled, that is—may help you eat more slowly than shoveling food in with the very-easy-to-use fork or spoon, Clark says.
Don't Do Mayo
You know those delicious special rolls covered in creamy sauce? Don't get those. "Ask for items that have no mayonnaise or cream cheese fillings, which isn't traditional sushi anyway," Clark says.
Sample Soba
"Try dishes with soba noodles, made from the whole grain buckwheat," Clark says. "Soba is a higher-fiber, higher-protein alternative to traditional white rice."
Choose Sashimi Over Maki
Janel Ovrut Funk, a Boston-based registered dietitian and blogger of EatWellWithJanel.com, reminds that each sushi roll has about one cup of white rice in it, which can add up to a lot of extra calories (one cup has about 200 calories) if you're eating multiple rolls. Go for sashimi (pieces of raw fish without rice) over maki sushi, which has the fish rolled into rice and seaweed.
Start with Soup
Start with a miso soup before sushi. It can actually help fill you up on the hot broth without a significant number of calories. A cup of miso soup has less than 75 calories, according to Ovrut Funk.
Watch Your Serving Size
As you should with every meal, stick with the proper serving size, which is one roll or six pieces, says Ovrut Funk. "If you're hungry for more, fill up on a salad and miso soup."
The Best and Worst Sushi for Weight Loss
Are you ordering the right way? Experts weigh in!
Order Salmon and Tuna
Carol Ann Rinzler, author of Nutrition for Dummies, points out that sushi is the very definition of a low-fat meal (as are fresh oysters and clams). But if you're not eating it the right way, it's not low-fat at all.
"To maximize the benefits [of sushi], choose pieces that are rich in omega-3s, the unsaturated fats that protect the heart and boost brain power," Rinzler says. She suggests salmon and tuna, which are both low-calorie (40 calories per ounce for the salmon and 42 for the tuna), high in protein and omega-3s, and also deliver a big dose of vitamin D.
Consider Wasabi
"Wasabi radish is packed with antioxidants like isothiocyanates, the sharp, smelly-when-heated compounds that give cruciferous veggies like broccoli their anti-cancer punch," Rinzler says. And you don't need much to reap the benefits. "A little wasabi goes a long way."
Say No to Crunch
Margaux J. Rathbun, certified nutritional therapy practitioner and creator of nutrition website Authentic Self Wellness, says to stay away from the "crunchy rolls" that have been deep-fried to get that golden crust. "The less fancy the roll, the better," Rathbun adds.
Say Yes to Steamed, Grilled, or Raw
"Focus on ordering items that have been steamed or grilled," Rathbun says. "One of my favorite sushi choices would have to be sashimi because it's literally just the meat of the fish without any rice or extra ingredients."
Opt for Veggies
Incorporating "veggie rolls" into your Japanese meal is also a great option. "Many sushi restaurants include vegetarian choices on the menu with ingredients like fresh cucumbers, avocados, and sea vegetables," Rathbun says. "Sea vegetables are also a powerful healing food full of nutrients like vitamin K, magnesium, and folate." Delicious and nutritious—the best kind of meal!
Ask for Brown Rice
Ask for brown rice sushi instead of regular white rice, Rathbun says. "There are ample amounts of fiber in brown rice, which is important for maintaining healthy digestion and regular bowel movements. Brown rice is also a great source of manganese, selenium, and magnesium," she adds.
Go for the Ginger
You know that little pile of ginger that's always on your plate—it's not just a garnish! Eat it! "Ginger helps to boost the immune system as an effective antimicrobial and antiviral agent," Rathbun says. "It is also a good source of potassium, magnesium, copper, and manganese."
Try Reduced-Sodium Soy Sauce
Katie Clark, registered dietitian in San Diego and blogger of FiberIstheFuture.com, advises sushi diners to ask for reduced-sodium soy sauce, but keep in mind that it isn't "low" sodium. It's simply 25 percent less salt than regular soy sauce.
Use Chopsticks
Using chopsticks—if you're not super-skilled, that is—may help you eat more slowly than shoveling food in with the very-easy-to-use fork or spoon, Clark says.
Don't Do Mayo
You know those delicious special rolls covered in creamy sauce? Don't get those. "Ask for items that have no mayonnaise or cream cheese fillings, which isn't traditional sushi anyway," Clark says.
Sample Soba
"Try dishes with soba noodles, made from the whole grain buckwheat," Clark says. "Soba is a higher-fiber, higher-protein alternative to traditional white rice."
Choose Sashimi Over Maki
Janel Ovrut Funk, a Boston-based registered dietitian and blogger of EatWellWithJanel.com, reminds that each sushi roll has about one cup of white rice in it, which can add up to a lot of extra calories (one cup has about 200 calories) if you're eating multiple rolls. Go for sashimi (pieces of raw fish without rice) over maki sushi, which has the fish rolled into rice and seaweed.
Start with Soup
Start with a miso soup before sushi. It can actually help fill you up on the hot broth without a significant number of calories. A cup of miso soup has less than 75 calories, according to Ovrut Funk.
Watch Your Serving Size
As you should with every meal, stick with the proper serving size, which is one roll or six pieces, says Ovrut Funk. "If you're hungry for more, fill up on a salad and miso soup."
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Replies
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Thank you for this!! I love sushi, but I'm always afraid I might be choosing the unhealthy rolls. I can't lie, I do love my yellowtail crunch roll, but thankfully the whole thing isn't "crunch," it's just the small amount of the filling. So, hopefully that's not TOO bad (and even if it is, I'll splurge haha).
Now I want sushi!0 -
*bump*0
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The best sushi is what you love and will make you feel satisfied and happy.
I adore sushi, but I don't have it very often. When I do, it's a treat. I'm not going to waste a treat on choosing something lower cal or fat that I might not enjoy as much.0 -
Oh how I love sushi.......0
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Last week I had some sushi for lunch and got tuna and avocado maki and mixed vegetable tempura maki. I had a 2.6 lb loss, even with the huge tempura roll.
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Sashimi or Chirashi bowl FTW
Also, this is handy dandy
http://www.sushifaq.com/sushi-health/calories-in-sushi/0 -
I
WASABI!!! 0 -
I'm having Sushi in a couple of months... Thanks for sharing... : ))0
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Brown rice sushi? Thats just wrong.............0
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The best sushi is what you love and will make you feel satisfied and happy.
I adore sushi, but I don't have it very often. When I do, it's a treat. I'm not going to waste a treat on choosing something lower cal or fat that I might not enjoy as much.
All of this. Sushi is a savory, fabulous, special treat!0 -
Thanks! I'm going for sushi tonight and was debating which roll to have.0
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I love this since I'm a sushi addict!!!0
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Thank you so much for this! I have sushi every Friday night and absolutely LOVE it!0
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Man, the one dietary thing I've done right without even realizing it. That's nice for a change. ;}0
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^^^ This. Sushi is notorious for leaving you hungry later if you don't make a satisfying selection. Just stay under your MFP calories if you're trying to lose weight.The best sushi is what you love and will make you feel satisfied and happy.
I adore sushi, but I don't have it very often. When I do, it's a treat. I'm not going to waste a treat on choosing something lower cal or fat that I might not enjoy as much.
The only reason I didn't have my monthly payday sushi lunch (a massive bento box of sashimi, nigri and rolls) today is because I'm having fish and chips for dinner!0 -
Thanks for this!
I love sushi. I get it as a treat so if I'm going for it I usually go all the way, but these little tips can definitely come in handy! Every little attempt at making a healthy choice is a good one :happy:0 -
The best sushi is what you love and will make you feel satisfied and happy.
I adore sushi, but I don't have it very often. When I do, it's a treat. I'm not going to waste a treat on choosing something lower cal or fat that I might not enjoy as much.
All of this. Sushi is a savory, fabulous, special treat!
Yep, a treat for sure.
Not traditional sushi, but one of my favorite splurges:
volcano roll*
deep-fried shrimp, cream cheese, avocado and jalapeno; topped with scallops cooked in spicy sauce and scallions0 -
Great information, thanks for sharing!0
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bump 0
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Thank you so much for posting!0
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