How to enjoy sushi and keep calories under control

Many of you will be familiar with this, when it comes to sushi, you are able to eat as much as you can get your hands on. No matter what type of sushi it is. In short, if the description sounds good, you want them in front of you. However, sushi may not always be the healthiest choice for dinner. At least not the way some people tend to order it. When it comes to sushi, we tend to overdo it, and overdo it big time. Not only do we overeat sushi, but most of us don't realize just how many calories are hidden in some of our favorite rolls. So an innocent "sushi night" can easily turn into a big meal, despite how small the portions are.

Despite the fact that sushi can be a great addition to a healthy diet, today we'll go over a few things to keep in mind before eating them. These simple changes will guarantee that your favorite sushi gathering remains a healthy dinner.

Start with Miso soup or seaweed salad

Starting your meal with a soup or salad is a great way to prevent subsequent overeating. Both options are the right choice when you want to fill your stomach before eating sushi. Miso soup and seaweed salad also have a number of health benefits.

Miso is considered a fermented food made from soybeans, water, a fungus used to ferment foods, and salt. Fermented foods are great for our health and we should consume more of them. In the case of Miso soup, you also get healthy probiotics in you to kick up your immune system, and a dose of necessary minerals and vitamins.

Dr. Axe - a certified doctor of natural medicine, chiropractor, and clinical nutritional therapist - mentions the following benefits of eating miso soup:

• Better digestion due to balanced bacteria levels
• Reduced blood pressure levels
• Antioxidant that fights cancer cells

In addition, a study mentioned in LiveStrong.com showed that miso soup was involved in five to ten percent of weight loss in animal testing, thanks to a compound in seaweed - sucoxanthin - that affects fat stored in the abdomen. We obviously need more research to see what effect this compound has on humans, but it will certainly be interesting to see.

Seaweed salad

If the temperatures outside are too high or you don't feel like soup, seaweed salad is another great alternative. It's also great for someone who is watching their calories, or who wants to avoid the added salt of miso soup.

As for the seaweed itself, it's a green salad that almost looks like it's glowing. Seaweed is also packed with vitamins, antioxidants and minerals - the unique flavor doesn't even need to be mentioned.

In such a salad you will find important nutrients such as

• Omega-3 fatty acids
• Iron
• Vitamin K
• Calcium
• Iodine

According to LiveStrong.com, this means in practice that you can take advantage of the following benefits:

• Healthy thyroid
• Anti-bacterial and anti-inflammatory properties
• Better memory, skin, hair, eyes and teeth
• Improved immune system
• Stabilized cholesterol levels
• Improved digestion
• Normalization of blood pressure

And all of this comes in at just 106 calories per serving. That's why we should consume seaweed much more often. Although it may take some time to get used to the texture as it differs greatly from traditional salads, once you do, it will be worth it.

Choose wisely

Now that we've got the appetizers taken care of, let's move on to six points to keep in mind when making sushi selections.

Avoid crunchy and fried types.

The whole point of sushi is to enjoy the raw fish. While fried sushi is a great choice for those who don't like the taste of raw fish, it's not for your health. The same goes for all other crunchy pieces of sushi. These rolls are dipped in a high-fat batter and then placed in a deep fryer. At this point, you have unnecessarily increased the fat and calorie count to something that is otherwise healthy. It's like eating French fries or donuts, which you know are bad for you. It's important to see fried sushi in the same light.

Skip the cream cheese

Cream cheese is another ingredient that isn't worth much. In the case of the Philadelphia roll (salmon with cream cheese), this ingredient bumps the calorie count up to a huge number, yet doesn't offer much in the way of nutritional value. If you're looking for a creamier type, try the salmon and avocado sushi instead. This will at least give you some healthy fats.

Skip the sauces

Sauces are another surefire way to add unnecessary calories and fat to sushi. They tend to be nothing more than a combination of sugar and soy sauce. That's why you should avoid them. Just as you avoid hidden sugars in soy dressing, avoid sauces with sushi. With spicy tuna sushi, the calorie count then increases by up to 100 compared to plain tuna.

Replace white rice with brown rice

If possible, or if you're making your own sushi, swap classic white rice for brown rice. White rice is essentially brown rice that has had the outer layer removed. However, it is this husk that contains important nutrients such as calcium, magnesium and thiamine. When you eat white rice, you are also depriving yourself of protein and fiber, which can help promote healthy digestion and keep you feeling full.

According to the study, this simple change may reduce the risks associated with developing type 2 diabetes. This is due to the fact that brown rice is considered a low glycemic index food. Thus, there will be no increase in insulin levels and subsequent unwanted cravings. In addition, most people do not even notice the difference in taste.

Raw fish is best

Try including more sashimi with your sushi. One is thinly sliced raw fish. Raw fish is generally low in calories and packed with protein, so you won't feel unnecessarily stuffed after eating it.

Tuna and salmon should be your number 1

Of all the fish you can choose from at a sushi bar, tuna and salmon are the best possible choices. These two fish contain healthy omega-3s that help fight off depression while reducing the risk of heart disease.

Try the vegetarian rolls

Try combining veggie rolls with sashimi bites. However, avoid tempura rolls, which are coated in batter and deep-fried. You may find that the food may seem bland, so ginger and wasabi can be added.

Don't skip the ginger and wasabi

For most of us, serving ginger is more of a garnish, and wasabi is only for the adventurous. Try giving them a second chance. Ginger accompanies sushi to aid in digestion. It can ease indigestion and fight nausea, as reported by medicalnewstoday.com. An article on this site also points out that ginger naturally reduces pain and inflammation in the body. And what will it cost you? Only 15 calories per tablespoon.

As for wasabi, it will do more for your health than you'd expect. According to organicfacts.net , wasabi has the following health benefits

• Reduces the risk of cancer and heart disease
• Reduces joint inflammation
• Anti-bacterial properties
• Reduction of seasonal allergies
• Strengthening the immune system due to antioxidants
• Removing toxins

Conclusion

It's easy to overeat when eating sushi. However, try to hold off, and rather than overeating, enjoy six to eight pieces per serving. Speaking of which, soy sauce is also often overused. If you can't do without it, and you have the option, reach for one with reduced salt. Keep these few simple tips in mind so your sushi night doesn't turn into a cheat day. Plus, you may be surprised to find that you actually prefer sushi without those unnecessary added calories and taste