Shedding pounds with sushi: An effective strategy or just a myth?
Sushi, a traditional Japanese dish, is a popular choice for many due to its unique flavours and health benefits. This dish, which consists of vinegar-flavoured rice, fish, vegetables, and seaweed, offers nutritional benefits such as lean protein from fish, omega-3 fatty acids, vitamins, minerals, and antioxidants mainly from fish, seaweed, and vegetables [1][4].
For those seeking to lose weight, sushi can fit well into a calorie-controlled diet. Sashimi, just fish slices, is the lowest-calorie option, providing pure protein without rice, at about 25-40 calories per ounce [3][5]. Nigiri, fish on small portions of rice, is also moderate in calories, roughly 40-65 per piece. However, it's important to avoid specialty rolls with fried ingredients (like shrimp tempura), creamy sauces, or extra calories which can exceed 400-500 calories per roll [3][5].
For people with diabetes, the type and amount of rice in sushi is crucial. Japanese rice used in sushi has a high glycemic index (GI) and can cause blood sugar spikes if consumed in large amounts. However, because it is low in fat, cholesterol, and sodium, Japanese rice can be included in a diabetic diet in moderation when balanced with low-GI foods like vegetables and lean protein [2]. Portion control is key to avoid rapid blood sugar increases.
Potential drawbacks of sushi include the high sodium content from soy sauce and sauces used in some rolls, which may negatively impact blood pressure and cardiovascular risk, especially for diabetics who are already at higher risk for heart disease [4]. Certain fish like tuna may contain mercury, so intake should be moderated, especially for pregnant women and sensitive individuals [4].
Furthermore, sushi containing raw fish can harbor various bacteria and parasites, such as listeria, salmonella, and parasites like Anisakis [6]. To mitigate this risk, it's essential to choose reputable sushi restaurants and ensure the fish is fresh.
To optimize sushi for weight loss and diabetes management, prefer:
- Sashimi or nigiri over rolls with heavy sauces or fried ingredients.
- Portion-controlled amounts of rice balanced with vegetables and protein.
- Minimal or low-sodium soy sauce.
- Regular consumption of fatty fish sushi (salmon, tuna) for omega-3 benefits, but mindful of mercury exposure.
This approach provides the nutritional benefits of sushi while minimizing blood sugar spikes and excess calories or unhealthy fats.
References:
[1] Nutrition and You. (n.d.). The Nutritional Benefits of Sushi. Retrieved from https://www.nutrition-and-you.com/sushi.html
[2] American Diabetes Association. (2019). Carbohydrate Counting Methods. Retrieved from https://www.diabetes.org/healthy-living/food-and-fitness/food-choices/carbohydrate-counting-method
[3] Mayo Clinic. (2019). Sushi: A Healthy Choice or a Risky Bet? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/sushi/faq-20058257
[4] Harvard T.H. Chan School of Public Health. (2019). Sushi: Friend or Foe? Retrieved from https://www.hsph.harvard.edu/nutritionsource/2019/01/24/sushi-friend-or-foe/
[5] Healthline. (2019). Sushi Nutrition Facts. Retrieved from https://www.healthline.com/nutrition/sushi-nutrition-facts
[6] FoodSafety.gov. (2019). Sushi and Seafood: What You Need to Know to Stay Safe. Retrieved from https://www.foodsafety.gov/food-safety-charts/sushi-and-seafood-what-you-need-to-know-to-stay-safe
- Incorporating sushi into a diet for weight management can be beneficial, particularly sashimi with its lean protein and low calories.
- Nigiri, another sushi option, is moderate in calories, making it a good choice when following a calorie-controlled diet.
- For those with diabetes, it's essential to balance the high glycemic index of Japanese rice in sushi with low-GI foods like vegetables and lean protein, and practice portion control.
- Soy sauce and certain sauces used in some rolls can be high in sodium, posing a risk for elevated blood pressure and cardiovascular health, especially for diabetics.
- To mitigate the risk of bacterial and parasitic infections from sushi, it's crucial to choose reputable sushi restaurants and ensure the fish is fresh.
- Optimal sushi choices for weight loss and diabetes management include sashimi, nigiri, balanced portions of rice with vegetables and protein, minimal or low-sodium soy sauce, and regular consumption of fatty fish like salmon and tuna for omega-3 benefits while being mindful of mercury exposure.
