|Sushi- Sushi Nutrition Facts – Health Benefits of Sushi
For a person with normal health, sushi has many health benefits. All dishes (excluding eel, and some fusion style sushi) are low in saturated fat and high in protein. There may be a slight load in carbohydrates in thick sushi rolls, but it is negligible for nigiri sushi since they are small in amount.
High content of fish oil is the main health factor which promotes a healthy cardiovascular system. The hikarimono, or shiny fishes (mackerel, Spanish mackerel, sardine, Pacific Saury) contain the highest amounts of EPA and DHA omega3 fats. (Ironically they are the least expensive fishes). These fishes are also high in vitamin E which is a powerful antioxidant.
Nori contains a great source of minerals found in the ocean and vinegar acts as an important factor in promoting cell metabolism. People who use vinegar frequently (to dress salads, blend with soy sauce, or drink in small amounts (please refer to rice vinegar in choosing the best ingredients) have lower percentages of body fat.
Registered dietitian Zannat Reza says sushi, like any meal, can be healthy if you choose wisely. Here are some of her Sushi eating tips:
• Many rolls are low in protein, which may bring on hunger pains two hours after eating. Reza suggests augmenting your sushi roll with a small, plain latte or a small yogurt.
• Look for sushi made with minimal ingredients and be wary of the rolls with the yummy extras, such as mayonnaise, barbecue sauce and tempura. These, of course, add extra fat and sodium to the meal.Women who are pregnant and who are breastfeeding and young children should avoid fish high in mercury, including tuna, king mackerel and orange roughy.
• Like all takeout food, sushi can sometimes be high in sodium. Reza points out that even the otherwise healthy brown rice California roll has 750 mg of sodium, about half of what your body needs in a day.
• Soy sauce is laced with sodium. One tablespoon contains about 1,000 mg of sodium, so Reza suggests going light on the soy or skipping it all together.Verdict: Sushi can be a diet delight or a diet disaster — depending on what you pick.
Brown rice California roll
This is the classic Cali roll — that’s imitation crab, rolled with avocado and cucumber and sprinkled with sesame seeds — made with nutty brown rice. SERVING SIZE 9 pieces CALORIES 310 FAT 6 grams SODIUM 740 mg PROTEIN 7 grams CARBOHYDRATES 58 grams (4 grams fibre)
Verdict: Reza likes this roll’s calorie content and its dose of heart healthy avocado and fibre-rich, whole grain brown rice.
The veggie version — carrots replace the ‘crab’ — also gets two thumbs up. The roll contains similar amounts of calories, fat, protein and fibre, but has 240 mg less sodium. Multi-grain salmon avocado rollPink pieces of salmon and wedges of avocado rolled in nori and multi-grain rice. SERVING SIZE 9 pieces CALORIES 330FAT 7 grams SODIUM 520 mg PROTEIN 15 grams CARBOHYDRATES 51 grams (7 grams fibre)
Verdict: This is superhealthy sushi. Reza notes the 15 grams of hunger-busting protein is higher than most other rolls, while the 520 mg sodium is lower than many rolls. The avocado and salmon also make it a heart health booster, while the addition of multi-grain rice — and with seven different kinds of grain, including rye berries, purple barley and black japonica rice, it is truly multi-grain — adds an impressive 7 grams of fibre.
Volcano roll. For those unfamiliar, this is a roll of cucumber, avocado and cream cheese topped with, among other things, spicy tuna, panko and two kinds of mayo. SERVING SIZE 5 piecesCALORIES 560FAT 29 gramsSODIUM 810 mgPROTEIN 16 grams CARBOHYDRATES 60 grams (3 grams fibre)
Verdict: This is sushi at its most decadent. Five bites of food contain one quarter of your daily calories, half the sodium your body needs in a day and more fat than two large chocolate sundaes from Dairy Queen. Yikes.
Chicken udon soup Pieces of chicken and thick udon noodles float in a savory broth with baby bok choy, broccoli, carrot and seaweed. SERVING SIZE 1 bowl, about 200 grams CALORIES 250FAT 1 gramSODIUM 5,970 mgPROTEIN 14 gramsCARBOHYDRATES 15 grams (1 gram fibre)
Verdict: By looking at the ingredient list, the soup’s minimal calories and fat and its 14 grams of belly filling protein, you would probably guess this is a comforting and healthy meal. Unfortunately, the 5,970 mg of sodium quickly renders this meal a dietary danger. The salt-soaked soup — the equivalent of 150 shakes with the salt shaker! — has four times more sodium than your body needs in a day.
RECOMMENDED DAILY ALLOWANCE
Men/Women Calories: 2,500/2,000 Fat: 60 to 105 grams/45 to 75 grams Sodium: 1,500 to 2,300 mg Carbohydrates: 281-325 grams
(Souce: The Dish, Megan Ogilvie)
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