Is very complete.
Sushi is nutritious and very healthy. Nutritionists say it and Itziar Digón sums it up like this: “The three main nutrients are included in the same dish: slow absorption carbohydrates, proteins of high biological value and beneficial fats for the body. In addition to vitamins and minerals ”, he tells us. And it confirms: it is a hypocaloric dish.
Seaweed is very healthy.
The seaweed that usually wraps the rice rolls is nori seaweed, a food rich in protein, beta-carotene, vitamins of the group B and C, calcium, iron, potassium and magnesium, nutrients that give it, as Álex Pérez explains, “properties very similar to those of a vegetable ”. In addition, it contains high amounts of iodine, “essential mineral to activate energy metabolism,” says the Go Fit nutritionist. María López, an expert in Medicadiet, adds another benefit: it favors the intestinal flora and improves digestion.
The seeds have many properties.
The seeds that incorporate the maki sushi and the california rolls have many benefits. The sesame ones are rich in calcium; those of flax, in Omega 3 acid, and those of tamarind pod promote digestion. “In general they provide polyunsaturated fatty acids, minerals and fiber,” adds the Go Fit nutritionist. Of course, Itziar Digón emphasizes an important aspect: “To benefit from all their properties we have to consume them raw or chew them well. If we swallow them whole, they are not digested, and “what we will achieve is a carry-over effect at the intestinal level,” says the expert.
Model Alessandra Ambrosio eating sushi at a restaurant in Santa Monica.
Soy sauce is low in calories.
Sushi has an inseparable travel companion: soy sauce, a preparation of soy and wheat flour to which spices and salt are added when fermenting. Demonized by some for its high salt content – something totally true. “In 100 grams of product there can be between 12 and 15 grams of salt,” says Álex Pérez–, it is also true that it is a low-calorie condiment. The recommendation? Avoid it if you suffer from hypertension or replace it with a vinaigrette of olive oil, soy sauce, spices and vinegar, as recommended by Pérez.
Wasawi is rich in vitamin C.
Wasabi has more benefits than soy sauce. “It has antibacterial and antiseptic properties and a large amount of vitamin C, which is a booster of the immune system,” says the Medicadiet expert. And he adds: “It has restorative properties that will give us energy.” Of course, nutritionists warn: Due to its high price (wasabi is obtained from the root of a Japanese plant called eutrema japonica), there are many substitutes on the market that are made with horseradish, coloring and a small part of ground wasabi.
It is low in calories.
Without a doubt, sushi is a good option to maintain weight. “It is a light and nutritionally complete dish,” says Itziar Digón. On average, a tray of 8 pieces contains between 290 and 350 calories (each piece usually has about 25 kcal), amounts that can vary depending on the ingredients. As a general rule, the least caloric ones are those without rice, the sashimi.
But be careful with some versions.
With the pieces with which you have to be more careful because they are more caloric are those that contain avocado and with the western versions that contain foie, cheese, sauces…. Also, if you don’t want to eat extra calories, the Tacha nutritionist recommends avoiding varieties that contain fried foods. “For example, the inari sushi presents the fish with a wrap of fried tofu and the uramaki usually has avocado and is covered by seeds …”, he points out.