Archive for the tag - sushi

Is Multigrain Rice Healthy?

The other day, I was browsing my local grocer’s sushi counter. Because of the nutritional advantages including increased fiber, nutrients and essential oils, I always opt for brown rice rolls over rolls made from white rice. But just as I reached for the brown rice spicy tuna roll, I noticed something new: Multigrain rice sushi.

So what is multigrain rice? And is it healthy?

Much like multigrain bread, multigrain rice can really mean anything. It simply means that multiple grains of rice were used – potentially including white rice. In addition to having fewer nutrients, white rice results in a blood sugar spike and has been linked to type II diabetes.

As such, you really need to read the ingredients carefully and brown rice, which is generally regraded as the healthiest rice, should still be the primary ingredient. For color and texture, other healthy rices, grains or seeds may be added – including black rice (often called “the new brown rice” because of its nutritional properties) and sesame seeds.

If you’re unsure of an ingredient’s properties listed in the multigrain mixture, do a little research to ensure it supports your health and nutrition goals.

In chatting with the sushi chefs, I learned that the multigrain option has become popular with those folks that are avoiding white rice – but that don’t like the taste of plain brown rice. And indeed, after having a few samples, multigrain sushi does add a texture, crunch and flavor that consumers will likely find very appealing.

Have you tried multigrain rice? Let me know about it in the comments below!

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.