Sushi. The Good and the Bad.

Many of us flock to the nearest sushi bar with colleagues for a quick lunch or after-work saké and a good conversation. Sushi is mainly seafood, so it must be a great food to incorporate when you are trying to shed some pounds … right?

The problem with sushi is that there is a large spectrum of healthiness in the choices we make, that can either help us slim down or expand out. Knowing what to order is the key to adding sushi into a healthy lifestyle.

Here are some tips to watch for when ordering at your favorite sushi spot.

1: Avoid Anything “Tempura” – Tempura is a form of deep frying, and we all know that anything deep fried is going to help us stand out in bathing suit season, but maybe not in the way we want. Avoid it at all costs.

2: Watch Out for “Spicy” Rolls – Typically, any roll made with Spicy Sauce has mayo added into the mixture. Steer clear.

3: Watch Your Rice Intake – Sure, the rolls are small, but have you ever considered just how much rice you are actually eating when you order a variety of maki rolls? Aim for “sashimi,” which is just the fish without the rice, to avoid overloading your carb intake (unless you’re training for a marathon this season).

4: Aim For Brown Rice – When you are ordering maki or hand rolls, ask your server if they make their rolls with brown rice instead of the staple white, sticky rice. This way, you’ll be adding more whole grains and fiber into your meal.

5: Start with the Miso Soup – Miso Soup, although on the slightly higher side in sodium, is a very healthy option. Sitting at just around 40 calories per cup, this soup is a great start to your meal, helping to fill you up before all of the rolls arrive.

A very helpful website “The Sushi FAQ” which has some solid nutrition information on all of your favorite sushi items.
The lowest calorie roll is the Kappa Maki (the cucumber roll), sitting at just 136 calories per entire roll. The California Roll banks 255 calories per entire roll, which isn’t too bad, considering you have one of the healthiest fruits on earth – avocado – in there.

Hope this helps towards your next trip to the sushi bar!

Keep on Shining.


* Photo taken by Dallas Curow