Sushi for Weight Loss: Is a Rice Dish Good for Health?

When people think about losing weight They focus on healthy eating and exercise. We all know that a balanced diet is what we need to shed unwanted body fat. But why should we compromise on taste and give up delicious dishes during our weight loss journey? One of the most delicious and healthy foods that you can think of is vegetables, seaweed wraps, fish, and a decent amount of vinegared rice. It appears to be a good choice for weight loss. But is sushi healthy enough for weight loss? Read on to know if sushi is good for weight loss.

HealthShots connects with holistic health coach Azhar Ali Sayed, who shares everything you need to know about sushi.

weight loss sushi
Sushi May Be Good for Weight Loss Image Courtesy: Adobe Stock

What is sushi?

Medium-grain rice is cooked in vinegar and then combined with raw or cooked fish and various toppings or fillings to make sushi. Contrary to popular opinion, Sayed says rice, not raw fish, is the main ingredient in sushi. This dish requires a specific vinegar to be used to prepare the rice. Rice vinegar, salt and sugar are the main components of sushi vinegar. This gives the rice a distinctive flavor and chewy texture that holds its shape when molded.

There is a wide variety of sushi to choose from. There are maki rolls made with rice, seaweed, and various fillings (usually vegetables or seafood), and nigiri is rice topped with raw fish. Then there’s the temaki, a nori-based hand roll. (seaweed) wrapped and put on rice and fish and/or vegetables (benefits of eating fish)

Is sushi good for weight loss?

The word “sushi” is a very broad term as it refers to a variety of ingredients. especially simple sushi It can be incorporated into a balanced diet for weight loss. Sushi can be part of a healthy diet as long as you’re careful with the sauces you use and limit fried foods like shrimp tempura. when trying to lose weight

Sushi high in omega-3 fatty acids (an omega-3 deficiency signal), which are anti-inflammatory and important for heart health, are extremely healthy. Fatty fish such as salmon and mackerel are rich in omega-3s. Combined with other vitamins and minerals such as selenium, zinc and iodine, they are rich in omega-3s. Fish also contains vitamin D and vitamin B12. Some types of sushi, such as maki and temaki rolls, contain dried seaweed that is rich in nutrients such as calcium, magnesium, phosphorus, iron, sodium, iodine, thiamine and vitamins A, C and E.

The Best and Worst Sushi for Weight Loss

Some sushi rolls contain mayo, cream cheese, and fries, which should be avoided when following a diet.

weight loss sushi
You can try this low calorie sushi option for weight loss. Image Courtesy: Adobe Stock

Here are two low calorie sushi recipes that you can consider preparing while losing weight –

1. Tuna rolls

raw material

• Sushi rice 100 g.
• 1 tablespoon seasoned rice vinegar
• 1 sheet of nori
• 100 grams of tuna
• Cucumber 50 grams (cut into strips)
• 50 g of avocado, sliced ​​lengthwise (how to eat avocados)


• On sushi mats or plastic wrap. Place the nori with the shiny side facing down.
• Cook sushi rice and add rice vinegar.
• When the rice cools down You are ready to roll sushi.
• The rice mixture should be spread on each sheet of nori. Make sure to leave only a small amount of space with no rice on top.
• Each roll should be topped with horizontal streaks of tuna, cucumber and avocado. Tightly wrap the nori around these ingredients.
• Continue rolling while removing the plastic wrap.
• In a bowl of water, dip your finger and run it along the top of the nori. and then complete the roll The water helps seal the rolls by keeping them wrapped together.
• Use a sharp knife to cut rolls easily.

2. Cucumber rolls

raw material

• 1 sheet of nori
• 100 grams of prepared sushi rice
• Japanese cucumber 100 grams (cut into long sticks)


• Place a piece of nori on a bamboo mat.
• Put the sushi rice on the nori.
• Put 1/8 of the cucumber stick horizontally on top of the rice. and finally roll

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