Think sushi is good for you? Read more to find out the ingredients that can sabotage your sushi and their healthier alternatives to avoid the sushi pitfalls.
Sushi can be very healthy, but there are six things that can sabotage your sushi that you need to watch out for…let us dive right in!
6 Things You Can Avoid To Retain The Benefits Of Sushi
1. Skip The Tempura Rolls
Tempura rolls are made from flour battering then frying in oil. Vegetable oil or canola oil are most commonly used and over 90 percent of canola oil is genetically modified and consists of partially hydrogenated oils (the worst type of fat, this is the oil that causes heart disease!).
2. Avoid Rolls With Cream Cheese
Cream cheese in rolls equals to high in fat. This can clog your arteries and is loaded with calories.
3. Watch Out For Sauces High In Fat
High fat sauces (think spicy mayo or any cream based specialty sauces) are very high in sugar, hence should be avoided.
4. Avoid Eating Farm-Raised Fish Or Fish High In Toxic Metals
Farmed fish and fish high in toxic metals such as mercury (seafood species that are high in mercury include king mackerel, marlin, orange roughy, shark, swordfish, tilefish, ahi tuna, and bigeye tuna) is especially dangerous for fetuses, infants, and children. The metal can affect a growing brain which in turn can impact the cognitive thinking and memory skills.
5. Avoid Sugary White Rice
Sushi white rice is made with sugar (high glycemic load) which can spike your blood sugar levels.
6. Skip The Soy Sauce
Sushi is high in salt to begin with, but adding soy sauce makes it even more salty!
How To Avoid The Sushi Pitfalls
- Do not order tempura rolls.
- Swap out cream cheese with avocado.
- Be sure you are eating at a quality sushi restaurant. Go somewhere that you know they have a high turnover so you know it is fresh. If you really want to take it to the next level ask if the fish is farmed or wild caught. Eat fish known to be low in toxins (seafood species that are low in mercury include salmon, eel, sea urchin, trout, crab, and octopus).
- Substitute brown rice for white rice to get more fiber and slow the sugar spike or ask for rolls to be rolled without rice or request that your rolls contain a little less rice and more vegetables to further increase the nutrient content and make them feel more filling.
- Use low sodium soy sauce or better yet do not use soy sauce at all. Use the ginger instead to add some extra flavor and nutrients.
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