Categories: sushi

Sushi Diet: Healthy Menu Options That Won’t Leave You Feeling Hungry

When we’re hungry, our bodies are fighting two important and sometimes contradictory drives. The first is, obviously, nutrition and nourishment. Without that, we’ll eventually starve to death. The second is satisfaction, the feeling that we’ve eaten our fill and our bodies are ready to continue functioning. Without that, we’ll gorge ourselves into the hospital.

We here at Matsuhisa understand that for those looking to enjoy sushi dishes while trying to improve their physical health; it’s sometimes hard to figure out the healthiest sushi rolls on the menu.

Crunch Time

One of the easiest things to identify for passing over in the name of weight loss is anything with tempura battering. We get it. Even bad tempura is still pretty good. But it’s deep-fried and heavy on the carbs, a double whammy for those looking for low-calorie sushi. Crunchy rolls are out. For that snapping sound and sensation, go for a cucumber roll instead.

Power Pack

From a chemistry standpoint, rice is pretty high-energy food. But the problem with it is that, as a carbohydrate, it’s meant to be a relatively short-term energy source, something that might help you for half a day or so under high-energy demands.

A good chunk of any calories in a maki roll is coming from the rice. With that in mind, for a pure protein dish you can’t go wrong with sashimi, particularly salmon and tuna. High in protein with plenty of omega-3 fatty acids, both of these fish are good choices as well as being tasty.

Saucy and Salty

Soy sauce and sushi are inexorably linked. Whether it’s a hamachi roll in Tokyo or a California roll in San Francisco, you just can’t have sushi without at least a little soy sauce. The problem, though, is that regular soy sauce is positively loaded with sodium, almost a full day’s recommended allowance in just a couple tablespoons.

Reduced sodium soy sauce is made the same way but with about half the salt. Similarly, rolls that have Japanese mayo or eel sauce may taste really great, but they’re stuffed full of fats and sugars, respectively. If you want to enjoy those flavors, ask for them on the side and dip judiciously.

Nobody wants to get rid of all the great flavors for a fad “sushi diet,” not even at Matsuhisa. We just recommend heightened awareness and moderation for your meals.


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