Emma Miller
This article discusses some of the most healthy sushi. When you’re in the mood for a quick and tasty lunch, sushi may come to mind. Sushi is available almost everywhere, and most sushi restaurants have menu options to meet almost any dietary need, according to Healthline.
While sushi can be a healthy choice, some menu options can be high in sugar, sodium, and total calories, which some people may want to avoid or reduce in their diet. This article discusses some of the healthiest sushi and related menu items and lists some sushi ingredients you may want to limit.
Healthy sushi
Sushi restaurants usually have extensive menus that include many healthy dishes. In most sushi restaurants, you have the option of choosing brown or white rice. While you can enjoy white rice as part of a healthy, well-balanced diet, brown rice contains more protein, fiber, antioxidants, and some vitamins and minerals than white rice.
Brown rice also lowers blood sugar levels than white rice and tends to provide more satiety. Thus, even if it is absolutely healthy to order sushi with white rice from time to time, choosing brown rice more often is probably better for your overall health. Here are some healthy types of sushi worth considering.
Sashimi
Sashimi is fresh, thinly sliced raw fish. Some of the most popular types of sashimi include salmon, tuna, squid, octopus, and flounder.
Sashimi is a simple and nutrient-rich sushi menu with high protein content. Protein is the most satiating macronutrient, and choosing protein-rich foods when you go out is a smart way to make sure your meal is satisfying.
A serving of raw salmon contains 113 grams:
- Calories: 144
- Protein: 23 grams
- Fat: 5 г
The product is also rich in many vitamins and minerals, such as selenium, potassium, and B vitamins.
Try enjoying a protein-packed sashimi appetizer before your main course, or mix a few pieces of sashimi with other nutritious dishes on the menu for a hearty lunch. Keep in mind that there are some safety risks associated with eating raw fish, so only eat sashimi at reputable sushi restaurants.
Roll “Rainbow”
As its name suggests, the Rainbow Roll consists of brightly colored ingredients. Recipes for rainbow rolls can vary, but they usually contain cucumbers, avocados, crabs, and various types of fish, such as tuna and salmon.
Rainbow rolls also contain a layer of nori seaweed and a layer of rice. You can ask for brown rice if you want the food to be a little more nutritious. Rainbow rolls are rich in protein and healthy fats from the many seafood sources they contain. They are also a good source of fiber, vitamins, minerals, and antioxidants.
Vegetable rolls with brown rice
If you’re not a big fan of seafood, vegetable rolls might be your new favorite sushi order. Most sushi restaurants offer several types of vegetable-based sushi rolls, such as avocado and cucumber rolls, avocado rolls, and mixed vegetable rolls.
A mixed vegetable roll may contain several vegetables, such as carrot, cucumber, radish, and asparagus. They also usually contain avocado to give a creamy texture.
Vegetable rolls are packed with fiber from a variety of vegetables, avocados, and brown rice. In addition, they are usually less caloric than other types of sushi. Even if you don’t see a vegetable roll on the menu, if you ask for it, most sushi restaurants will make you a vegetable-based roll from whatever vegetables they have on hand.
If you follow a plant-based or vegan diet, you can add tofu or a couple of vegetable rolls with steamed edamame beans to get some protein. You can also have vegetable rolls with sashimi or cooked seafood as a complete meal.
Roll with salmon and avocado
Both salmon and avocado are good for your health. Salmon is a rich source of many nutrients, including protein, healthy fats, selenium, and vitamin B12, while avocados contain fiber, magnesium, vitamin C, vitamin E, and folic acid.
Eating salmon regularly can help lower triglyceride levels and increase protective HDL (good) cholesterol levels in the blood. Meanwhile, adding avocados to your diet can help lower LDL (bad) cholesterol and improve your overall nutrient intake. Most sushi restaurants will offer you simple salmon and avocado rolls made with nori and rice, which are a healthy choice.
If you don’t like sushi, most sushi restaurants usually have plenty of other non-sushi menu options. Here are some healthy non-sushi menu options.
Edamame
Edamame is a popular appetizer in sushi restaurants. Edamame is unripe soybeans served boiled or steamed and often sprinkled with salt. They are an excellent source of vegetable protein and many other nutrients.
One cup (155 grams) of edamame contains:
- Calories: 188 kcal
- Protein: 18,4 г
- Carbohydrates: 13,8
- Fiber: 8 grams
- Fats: 8 grams
Edamame is also an excellent source of vitamins and minerals, including folic acid, vitamin K1, and manganese. Manage your sodium intake by sprinkling edamame with a little salt rather than dipping them in soy sauce.
Cooked fish
Although most sushi rolls contain raw fish, you can order cooked fish if you wish. Most sushi restaurants offer cooked seafood dishes, such as fried salmon, black tuna, and steamed cod.
You can order cooked fish and combine it with other healthy menu items, such as seaweed salad, avocado salad, or vegetable roll, to get a hearty meal. If you don’t see a cooked fish option, ask your waiter if the chef is willing to prepare a cooked dish for you.
Salads with seaweed and avocado
Sushi restaurants usually offer several different types of salads, including seaweed salads and avocado salads. Avocado salads usually consist of sliced avocado drizzled with flavored ginger or miso-based dressing.
Seaweed salads are made from wakame seaweed, which is a good source of nutrients such as folic acid, manganese, and magnesium. Wakame is usually mixed with a mixture of sesame oil, rice vinegar, soy sauce, and other flavorful additives.
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