You would think that sushi is very healthy, since it consists mainly of rice and fish. But is this true? And what about the sushi from an all you can eat restaurant?
Although sushi is generally healthy, it depends entirely on what you order.
Fish, of course, is very healthy, but the way it is prepared can negate that. A portion of fried shrimp contains a lot of saturated fats and is therefore not exactly a healthy choice. Instead, you better go for raw fish, such as sashimi and sushi. This type of fish contains many omega-3 fatty acids that are good for your body and for your memory. Because the fish is raw, you know that it is not fried in a fatty oil and you can eat it with confidence. Although there is one small side note: fish species such as tuna and mackerel contain a high concentration of mercury. That is why it is wise not to eat too much of it. Instead, stick to one or two tuna rolls and get the rest of your proteins from raw shrimp, eel or scallops, for example.
The combination of fish and rice is of course delicious, but make no mistake: one sushi roll quickly contains a considerable amount of white rice. White rice does not contain much fiber and can raise your blood sugar levels considerably. It is therefore important to eat no more than one and a half cups of rice per day, and no more than two thirds of cups at a time. This amounts to approximately 190 g of uncooked rice per day and 125 g of uncooked rice at a time. Order your sushi in a restaurant, pay attention to the amount of rolls and also choose sashimi (there is no rice in it), or for example seaweed salad. In addition, a lot of sugar or sweetened rice vinegar is often added to the rice at all you can eat addresses, so that the whole sticks better. Because of this, one sushi snack can contain a lot of sugar. If you really want to eat healthy sushi, it’s better to make it yourself at home. You can then choose to replace the rice with quinoa or cauliflower rice.
The fewer creamy toppings on a roll, the better. Change the spicy mayonnaise for an extra portion of ginger. That does just as much for the taste, is less fat and also good for the digestion. Below some examples of rolls and other fish dishes that are low in fat.
The California roll, with ingredients such as avocado, crab and cucumber.
The vegetarian roll, with tofu, avocado and a variety of fresh vegetables such as carrots and peppers.
Sashimi, which consists only of raw fish, or nigiri, a type of sashimi on a bed of rice.
If you want to pay attention to your line, you can leave the following options better or enjoy them to a (very) limited extent.
The Dragon Eye, which is fried on the outside.
The Boston roll, with fried shrimp.
The kamikaze roll, with an overdose of mayonnaise and tempura.
The Philadelphia roll, with cream cheese (you can get your proteins from other things better).
Tempura or panko rolls, these are really just fried snacks.