Archive for the tag - raw fish

Is Sushi Healthy? 7 Tips for Upgrading Your Order.

No, eating sushi off a naked man won't make it any healthier.

At first glance, sushi seems like a healthy option for the discriminating dieter. It’s basically a bunch of protein-rich fish wrapped in vegetables and seaweed. What could possibly go wrong? Turns out, a lot.

Indeed, I love sushi. In Toronto, one of my favorite things to do is visit all-you-can-eat sushi bars. Two nights ago, my boyfriend and I did just that. And somewhere between the tempura and the volcano roll, I found myself wondering: Is sushi actually healthy? What could possibly be bad about it?

Enter: Mayonnaise, white rice, high-fat sauces, fried ingredients, overeating and tons and tons of sodium.

Here are 7 tips for eating healthier next time you go out for sushi:

  1. Fill up on sashimi. Sashimi is raw fish. There’s no rice, or anything else to get in the way. Raw fish is quite healthy, and packed with protein.
  2. Opt for brown rice. Many sushi restaurants offer rolls made with brown rice instead of white rice. While white rice is delicious, it is high in calories, carbs and low in nutritional value. Brown rice is still relatively high in calories and carbs, but it does offer increased nutrients – including 4x the fiber. Whenever possible, order brown rice with your rolls.
  3. Drink lots of water and green tea. Water will help curb your appetite and boost your metabolism. Green tea is a miracle drink that helps drop body fat.
  4. Minimize the creamy sauces. If it’s creamy, it’s probably made with mayonnaise. Mayonnaise-based sauces can turn an otherwise healthy roll into a calorie bomb of epic proportions. Similarly, rolls with cream cheese bring an unnecessary caloric burden.
  5. Avoid anything with the word tempura in it. If it says “tempura” then it means that the ingredient is deep-fried. Obviously, fried foods – which are high in dangerous saturated fats – are to be avoided. Instead, order rolls with fresh or steamed vegetables.
  6. Sprinkle reduced sodium soy sauce on your sushi or sashimi. When placing your order, ask the waiter or waitress for lower-sodium soy sauce. Almost every sushi restaurant will have some on-hand. Traditional soy sauce is basically liquid sodium, which is extremely harmful to your cardiovascular system and leads to higher blood pressure. Moreover, instead of dunking each piece of sushi into a plate of soy sauce, sprinkle a small amount on the top of the roll. It will give just enough flavor.
  7. Mind your portions. Since sushi usually comes in smaller servings, some of us (guilty as charged!) tend to eat way too much of it. Be mindful of the amount you eat, and include steamed vegetables or edamame with your order.

Are you a sushi fan? What tips do you have for healthier sushi consumption? Let us know in the comments below.