Is sushi healthy ? Almost everyone would answer a resounding ‘yes’ to this question. As it is fish combined with seaweed and other healthy foods, such as avocado or cucumber, we tend to think that it is not fattening and that we can eat it every day without problem. But is it as healthy as we think?”It all depends on what you bring. There are many varieties, such as maki, sashimi or nigiri, and not all have the same ingredients,” explains María Sanchez Maroto, dietitian nutritionist at Zagros Sports.
Those with white rice are more caloric, since it is a refined carbohydrate. In addition, this rice is seasoned with a mixture of vinegar, salt and sugar, therefore you have to be careful because they are quite caloric. “The key is to make a good combination of pieces, giving more importance to the varieties that have less rice or no rice,” says the expert.It is also not good to abuse because no, eating sushi every day is not the most ‘healthy’ in the world, no matter how much the instagramers say it. “I do not recommend taking it more than twice a week, if you like it a lot. We tend to forget that it is a fast food and that some sauces with which it is accompanied are not usually healthy and are full of sodium and sugars “, explains the nutritionist.What are the healthiest options? The best is sashimi, simply sliced raw fish. It is followed by niguiris , which is a variety of fish on rice with a lower amount of carbohydrates than maki and muramaki .
We can combine them perfectly with soy sauce, since it is an ingredient with a very low number of calories and that gives a great flavor to sushi, although without overdoing it, since it contains a lot of salt.The most fattening are usually the rolls , especially those with spreadable cheese , which reach 430 calories for 8 pieces. The ‘California roll’, with salmon and avocado, are not the most ‘light’ option either, since they add up to 300 calories per 8 pieces. If you don’t want to get fat, also avoid tempura sushi pieces . They are very rich, but being battered in flour and fried in oil, the calories skyrocket.SUSHI BENEFITSIf we know how to choose the healthiest pieces of sushi and make a good combination, we can enjoy the many benefits of this dish without adding extra calories. For example, fish provides us with a large amount of healthy fatty acids, such as omega 3 , which help us prevent high cholesterol, among other pathologies. In turn, the high protein content of fish favors the acceleration of metabolism and the regeneration and maintenance of muscle tissues.Another advantage is that nori seaweed has a lot of properties: they contain vitamins A and B, as well as a high content of iodine, a trace element involved in hormonal regulation.
“In addition, if we like to add wasabi and ginger to sushi, we will be receiving an important contribution of antioxidants to counteract the cellular aging of the organism”, explains the nutritionist.If you want to enjoy sushi without worrying about calories, write down this recipe, light and very easy to incorporate into our daily menus.LOW CALORIE MAKI WITHOUT RICE
Spread cheese ‘light’
Preparation: We spread the salmon slices on a cutting board and cut them into long rectangles about 5 centimeters thick. Spread a tablespoon of cheese at the beginning of the rectangle and place a pickle vertically. We roll the salmon strip on itself and spread another little ‘light’ cheese at the end to close the roll. We repeat the process until we have about 10 maki.