Concept
When in the mood for a "light" dinner, many people opt for sushi. Sushi is often viewed as acceptable on any diet; in fact, some seem to think that it is virtually calorie free. However, when you are referring to "Americanized" sushi, this is simply not the case. Read on to find out if your typical sushi meal is more calorie and fat packed than you think.
Nutritional Facts and Figures
As with most other ethnic cuisines, when sushi became popular in America, the cuisine began to stray away from its basic, traditional, healthy ingredients. New ingredients were added, which were generally good for taste buds but bad for waistlines. Although the individual roll portions served in Japanese restaurants are all usually within anyone's calorie budget, Americans more often than not over-order and as a result, overeat.
Sushi Benefits:
Before putting a damper on your image of sushi, let's take a quick look at some of the potential health benefits of eating the cuisine. To start, many sushi options contain fish that are abundant in omega-3 fatty acids. These healthy fats have been shown to reduce heart disease risk, help moderate blood sugar levels in people with diabetes, lower blood pressure, maintain proper nervous system health, and even ease arthritis pain. Furthermore, the seaweed in sushi contains high levels of Vitamins A, B-complex, vitamin C and iodine. Lastly, sushi is a great source of protein!
Despite all of these health benefits, sushi is not always diet friendly. While the basic sushi ingredients (rice, fish, and seaweed) are healthy and light, when the rolls are "Americanized" they are no longer so light. Below is a chart of some commonly consumed sushi rolls and other popular Japanese restaurant items:
As shown above, the calorie content of just one shrimp tempura roll or eel and avocado roll or Philadelphia roll (to name a few) can serve as an entire meal for some. However, it is unheard of for most people to stick to just a miso soup and a roll for their entire meal. Rather, a soup, salad, and 2-3 rolls are far more standard. Unfortunately, it is this standard that creates a calorie and fat ridden meal out of an inherently healthy cuisine.
Here are tips to keep sushi healthy:
Watch what you eat. Steer clear of fried or battered foods, such as fried dumplings and tempura rolls. There's no sense in making fish unhealthy. When ordering at a Japanese restaurant, look for broiled, grilled or steamed items. Typically, soup and sashimi are low in calories.
Avoid "Americanized" sushi. Be especially careful when it comes to rolls with duck, cheese or other high-fat ingredients. Also stay away from eel, which is high in calories and fat.
Keep sodium down. Use less soy sauce or request the low-sodium kind. Also note that miso soup is high in sodium.
Limit the extras. Mayonnaise, cream cheese and even creamy Japanese salad dressings can add significant calories to what you're eating. Ask for dressings on the side, or avoid all together.
Don't over-do-it. Try to stick to one or two lower-calorie rolls and order steamed veggies, hijiki (cooked seaweed) or oshitashi (boiled spinach with soy sauce) to fill you up.
NOTE: Keep your food safe. Any raw fish or shellfish can contain parasites or other disease-causing microorganisms. Therefore, make sure you purchase sushi from a reputable restaurant or vendor and avoid any raw or undercooked fish if you have a weakened immune system or are at risk for getting sick.
Moreover, fish accumulate mercury, which at high enough levels can damage the nervous system. Large deep-sea species such as tuna, swordfish, king mackerel, tilefish and shark are particularly susceptible to mercury contamination. In fact, the Food and Drug Administration cautions pregnant and nursing women, women of childbearing age, and small children to avoid these types of fish.
Alyse's Advice
The next time you go out or order in sushi, think twice before opting for the "combo" three roll special with a soup and salad. Rather, stick to the non-Americanized fare, go easy on the dressings and sauces and limit yourself to just one or two rolls.
Los Angeles nutritionist Alyse Levine MS, RD, founder of NutritionBite. Visit her profile on LIVESTRONG.COM.
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