![]() ![]() The added dose of mayo in a spicy roll can easily drag your meal into unhealthy territory. “I tell people if you’re ordering two rolls you should only have one with avocado,” Gans says. You don’t have to ditch your salmon avocado rolls, she stresses, but rather than getting two rolls with avocado, make one a cucumber roll instead. While avocado is a healthy fat and definitely has a place in your diet, “avocado is going to increase your calories,” Gans says. Same goes for “crunchy rolls,” adds Moskovitz. “You want to stay away from any of the fried options because that’s just going to increase the calories of your meal,” Gans says, thanks to extra oil and all of those bread crumbs. Szelmek // Getty Images Avoid tempura rollsĭeep fried tempura is the quickest way to tank your sushi order. “I definitely think people should eat seafood a minimum of two times per week, but with sushi the sodium intake can get a little high if you have it too often,” she says. Or skip rice altogether and order sashimi (thin slices of raw fish served with soy sauce).įinally, sushi night shouldn’t be an everyday affair, Gans says. So, rather than order a specialty roll or spicy tuna, opt for a leaner salmon and cucumber roll with a side of edamame (packed with fiber, protein, and iron) to up your nutrients and keep your calorie count in check. “Not everything on the menu is healthy, but if you focus on getting raw fish with lots of veggies, it can be a very nutritious and low-cal meal,” says Moskovitz. *Nutrition facts based on figures provided by a national sushi restaurant chain “The average American is not consuming enough fiber in their diet, so anywhere you can add some in is good,” she says.Ĭrab, avocado, cucumber, shrimp tempura, salmon, spicy mayo, seaweedġ,000 calories, 56 g fat, 96 g carbs, 5 g fiber Svitlana Pavelko / EyeEm // Getty Images That said, if you’re watching your carb intake the rest of the week, splurging on sushi night isn’t necessarily the worst thing, Gans argues. “They also often add sugar water to the rice.” “Sushi can contain the equivalent of one whole cup or rice in one roll-and that can be 200 calories and 45 grams of carbs,” Moskovitz says. Rice is one of the biggest reasons you have to watch the number of rolls you consume. ❗Think before you dip: The average tablespoon of soy sauce (also known as tamari) can contain up to 1,000 mg of sodium alone, give or take depending on the brand you go for. ![]() “Even the low sodium versions, which are better, can still contain quite a bit of salt.” “The average adult should consume no more than 2,300 milligrams (mg) of sodium per day,” Moskovitz says. Consuming too much sodium can up your blood pressure, bringing your risk of heart disease up with it. “You also have to be careful with the soy sauce since it’s extremely high in salt,” Moskovitz says. Toppings tend to be gut-bombsĪdd-ons like spicy mayo, tempura, or extra avocado tack on tons of extra calories and fat. A basic rule of thumb? The more that’s wrapped into a roll, the more calories it will contain. “Eel and yellowtail are very fatty, so that is going to add more calories than the tuna or salmon, for example,” she explains. Rauluminate // Getty Images Calories add up quicklyĮven with healthy ingredients, the calories in sushi can add up faster than you might expect-especially once you start looking at specialty rolls, Gans says. Especially when you order salmon or tuna, “you’re going to get omega-3 fatty acids, which are associated with a lot of health benefits,” Gans says, especially when it comes to your heart health.Ī large body of research shows that omega-3s help to lower blood pressure, cholesterol, and inflammation (a known precursor to heart disease), according to the National Institutes of Health. The crux of sushi’s health factor, however, lies in the raw fish itself. ![]() It’s easy to avoid some of the more high-calorie ingredients by choosing a roll with nutritious add-ins-veggies like asparagus, cucumber, or sweet potato, along with healthy fats like avocado. You also have a lot of control over what goes into your sushi roll. “One of the good things about sushi is that most of the things you eat are raw, so you don’t have to worry about a lot of added salt or butter or whatever else your meal might have been cooked in,” Moskovitz says. Here, Gans and Moskovitz weigh in on the good, the bad, and the right way to order a healthy sushi meal. But sushi can quickly become a high-carb, high-fat calorie bomb if you don't order smart, says Lisa Moskovitz, RD, CDN, founder of The NY Nutrition Group. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |