What type of sushi is healthy

You don't want to get bogged down with too many rolls as the carb calories can add up quickly. Instead, choose mostly veggies and fish — the combo of protein and carbs help satiate hunger.

The high omega-3 content of the salmon and tuna help reduce inflammation in cell membranes. This helps stimulate fat-burning hormones for fat loss and reduce sugar cravings, and leads to better hormone communication.

The omega-3s are also essential for neurons to boost mental acuity. Seaweed's high iodine content helps improve thyroid function, which helps boost the metabolism. If you insist on sushi made with raw fish, make sure it's frozen first to reduce the risk of illness caused by a parasite that may lurk in the fish.

Any veggie roll is healthy, but avocado is more filling because of the fat. Rolls made with veggies like cucumber and carrots are good, although without a source of protein, the person may feel hungry. I suggest pairing edamame with a veggie roll for a source of plant protein, which will fill you up and balance out the meal.

Edamame has high-quality protein with all the amino acids your body needs. Go light on the sauce, such as soy sauce, though, because it's loaded with sodium.

Sushi Roll Orders Approved by Nutritionists. With avocados' fiber content and fish's omega-3s, you can easily eat healthily at your go-to sushi spot.

By Michael Martin. Edamame and Salmon Sashimi. Various Types of Sashimi. Rainbow Roll on Brown Rice. Avocado Roll on Brown Rice. Miso Soup with a Veggie Roll and Sashimi. Salmon or Tuna Sashimi with Seaweed Salad.

Avocado Roll with Edamame. A second roll would push you far beyond the reasonable amount of calories for a single meal. The ubiquitous fusion roll is a great beginner's foray into the world of sushi since there's no raw fish involved.

There are also no real healthy fats, either—aside from the avocado, of course—since the fake crab made from a variety of processed and compressed fish has just a fraction of omega-3s as the real stuff. To make this roll more worth your while, ask for real crab instead. Most of the calories in this vegetarian roll come from the healthy monounsaturated fats in the avocado—one of our favorite fat-frying superfruits.

An avocado provides nearly 20 vitamins, minerals and phytonutrients essential for healthy weight management, including satiating fiber and vitamin K, a nutrient that helps regulate sugar metabolism and insulin sensitivity.

It's hard to go wrong with cucumbers and seaweed. Though not a nutritional powerhouse, cucumbers are a low-calorie delivery system for vitamins A and C, fiber and silica, a compound that has been shown to foster healthy skin. Get this roll along with an order of yakitori—skewers of grilled lean meats and veggies—for a complete, nutritious meal. Sure, it's high in calories, but nearly all of them come from the one-two punch of healthy fats found in both the salmon and avocado—a fruit that can help lower blood pressure, banish bloat, quell hunger pangs and fry stubborn belly fat.

More than half of the calories in this simple, classic roll come from protein, making it a great light meal or a snack with substance. Plus, tuna is a primo source of docosahexaenoic acid, a type of omega-3 fat found in oily fish that can down-regulate fat genes in the abdomen, preventing belly fat cells from growing larger. Sounds like a good reason to place an order of the Japanese staple to us!

If your rolls are slathered in eel sauce and spicy mayo, they may be the reason for your belly rolls. By Eat This, Not That! Nutrition : calories, 21 g fat, 64 g carbs, 4. Nutrition : calories, 17 g fat, 31 g carbs, 6 g fiber, 20 g protein. And, from a nutrition standpoint, soy sauce is packed with sodium, with mg for every tablespoon. The current dietary guidelines recommends no more than mg of sodium per day, which is equivalent to 1 teaspoon of salt.

In other words, if you finish put about one tablespoon of soy sauce in your dipping dish, you would have consumed over one-third of your daily recommended intake. But don't fret; you can still enjoy the umami flavor by choosing the low-sodium version. You can also try tamari, which is similar to soy sauce but typically gluten-free it's worth double checking if you have celiac disease and are strictly gluten-free. Instead of using soy sauce, you can give your sushi and sashimi an extra hint of spicy flavor by pairing it with a small amount of wasabi , which offers one-tenth of sodium found in one teaspoon of salt.

If you are not into any extra flavorings, consider eating a slice or two of pickled ginger served with sushi and sashimi. Traditionally, pickled ginger is eaten between different kinds of sushi to give your taste buds a cleanse to experience the full-bodied flavors from the subsequent sushi pieces.

Fish undoubtedly provides an abundance of nutrients, but it is best to avoid eating raw fish while pregnant. You may want to go for sushi selections that offer fish with lower concentrations of mercury , such as salmon, Atlantic and Pacific mackerel, especially if you're breastfeeding, as the mercury in fish can pass through breast milk in small amounts.

Additionally, you would want to keep your fish and seafood consumption between 8 and 12 ounces per week. So, the million-dollar question now is, can sushi be part of a healthy meal pattern? The simple answer is yes, and that depends on what you order. If you look solely from a calorie perspective, a typical, healthy meal lunch and dinner for most people contains to calories. Six pieces of salmon roll : calories. Six pieces of avocado roll: calories. Six pieces of California roll : calories.

If you have a larger appetite, you may want to order a house salad easy on the dressing , a bowl of miso soup , and a side dish of edamame. Contrary, if you still want to enjoy miso soup and edamame but do not have the appetite for all the food, consider ordering two sushi rolls instead of three. For the most part, we'd recommend sticking with a few rolls and adding in some healthy sides, but especially if you don't eat sushi often, it's OK to order whatever you're in the mood for at the time and balance it out with your meals and snacks throughout the rest of the day.

The good news is, sushi can be a part of your diet if you're trying to lose weight. Following the suggestions mentioned, such as ordering more of the traditional rolls and less of the specialty rolls, will help you from eating more calories than you need. Some restaurants also offer brown rice as an alternative to white rice.

If you are managing your weight or want to eat healthier, you may want to swap the white for the brown for the fiber, which can be more satisfying and have a lesser effect on your blood sugar.

Practicing mindful eating is also key to managing weight, avoiding overeating, and gaining an extra pound or two. Listen to your body by eating slowly and savoring every bite. Related: Best Foods for Weight Loss. Yes, but you'll want to skip the seafood and egg.