Many people like to eat sushi to keep fit as sushi is considered a healthy food.
But do sushi’s nutrition credentials? Not always, according to dietitian Rachel Beller, in her book Eat To Lose, Eat To Win, she says a ‘light lunch’ of sushi may mean you overdose on calories and carbohydrates.
On March 10, the British “Daily Mail” published an article, “How sushi can make you FAT: It will shock skinny celebs who swear by it, but sushi can have more calories than a Big Mac and fries”
According to Rachel Beller:
1) High Calories
A typical sushi roll contains 290 to 350 calories and has the carbohydrate equivalent of two-and-a-half to four slices of bread. Hence, if you are having a sushi lunch that contains two or three of these rolls, a total of up to 1,050 calories, more than eating Big Mac burger and a packet of fries.
2) Very Little Protein
In addition to the high-calorie, nutritionist suggest that normally eat two servings a week of fish, each weighing 140 grams, but on average, the fish in a California roll or piece of nigiri (rice with fish balanced on the top) weighs just 5 grams. You’d need to eat 28 pieces of sushi to reach your 140 grams portion — or more, if you choose a mixed sushi box containing vegetarian varieties.
3) Full of Processed Carbohydrates
Stodgy white rice is the main ingredient in sushi — sometimes making up as much as 75% of the dish. Like long-grain white rice, it is heavily processed, causing it to lose vitamins, minerals and fiber which is important for maintaining a healthy digestive system.
4) Sugary Carbohydrates
Sushi rice isn’t just boiled in water, it also has considerable amounts of sugar, plus sugary rice vinegar added to it as a flavoring.
5) Inadequate Nutrition
Although some sushi wrapped in seaweed, but obviously inadequate nutrition. You’ll get just 1 gram of seaweed by eating six California rolls — that doesn’t even come close to providing 1% of a woman’s daily iron or calcium. Meanwhile, the tiny cube of cucumber, avocado or pepper you get has minimal nutritional value too.
6) Sushi is stuffed with Salt
A Deluxe Bento Box contains 4.5 grams of salt — three-quarters of the daily maximum of 6 grams. Part of the reason is that the rice is cooked with salt and sometimes soy sauce. Smoked fish such as salmon or mackerel, and pickled vegetables and ginger are also loaded with salt.
Those with big appetites may not find the small sushi servings filling enough to see them through the day. Much sushi lacks filling fiber and satiety-inducing protein.
After reading this article, I agree with Rachel Beller, never assuming sushi is low-calorie, because sushi can make you FAT. Five to six real Japanese sushi contains carbohydrates and starch, has been equal to a bowl of rice. I would recommend a meal should not be more than 12 sushi. You still can eat sushi as long as you follow the 8 techniques for healthier sushi. You also should avoid fried foods, and excessive soy sauce because soy sauce will increase blood pressure and the risk of cancer.
One of my friend asked me a question in my The Best Way To Burn Fat Fast Facebook fanpage, “California roll is American Sushi I am wondering if real sushi can make you gain to much“
I hereby enclose a list of sushi nutritional facts for your reference:-
You might want to read more about sushi at:-
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