Sushi restaurants typically have large menus filled with many healthy options. At most sushi restaurants, you have the option to choose brown or white rice. Although you can enjoy white rice as part of a healthy. Well-balanced diet, brown rice is higher in protein, fiber, antioxidants, and certain vitamins and minerals than white rice .สมัคร UFABET
Brown rice also makes blood sugar levels rise less than white rice and tends to be more filling.
So, even though it’s perfectly healthy to order white rice sushi once in a while, choosing brown rice more often is likely better for your overall health.
Here are a few healthy types of sushi to consider.
1. Sashimi
Sashimi is fresh, thinly sliced raw fish. Some of the most popular types of sashimi include salmon, tuna, squid, octopus, and flounder.
Sashimi is a simple, nutrient-dense sushi menu choice that is high in protein.
Protein is the most filling macronutrient, and choosing protein-rich foods. When you’re out to eat is a smart way to ensure your meal will be satisfying.
A 4-ounce (113-gram) serving of raw salmon contains :
- Calories: 144
- Protein: 23 grams
- Fat: 5 grams
It’s also rich in many vitamins and minerals, like selenium, potassium, and B vitamins.
Try enjoying a protein-packed appetizer of sashimi before your main course, or combining a few pieces of sashimi with other nutritious menu options for a filling meal.
Keep in mind that there are some safety risks involved with eating raw fish. So only consume sashimi from reputable sushi restaurants.
2. Rainbow roll
True to its name, a rainbow roll consists of brightly colored ingredients. Rainbow roll recipes can vary, but they typically contain cucumber, avocado, crab, and various types of fish, like tuna and salmon.
Rainbow rolls also contain a layer of nori seaweed and a layer of rice. You can ask for brown rice if you want to make your meal a bit higher in nutrients.
Rainbow rolls are high in protein and healthy fats from the multiple sources of seafood they contain. They’re also a good source of fiber, vitamins, minerals, and antioxidants.
3. Vegetable rolls with brown rice
If you’re not a big seafood fan, vegetable rolls can become your new go-to sushi order. Most sushi restaurants offer a few types of plant-based sushi rolls, like avocado and cucumber rolls, avocado rolls, and mixed vegetable rolls.
A mixed vegetable roll might contain a number of vegetables, like carrots, cucumber, radish, and asparagus. They also commonly contain avocado to add a creamy texture.
Vegetable rolls are packed with fiber from the different vegetables, avocado, and brown rice. Plus, they tend to be lower in calories than other types of sushi.
Even if you don’t see a vegetable roll on the menu. If you request one, most sushi restaurants will whip up a plant-based roll for you using any vegetables they have on hand.
If you follow a plant-based or vegan diet. You can add in tofu or pair vegetable rolls with a side of steamed edamame beans for some protein. You can also enjoy vegetable rolls alongside sashimi or cooked seafood for a complete meal.
4. Salmon avocado roll
Salmon and avocado are both linked to some health benefits.
Salmon is a rich source of many nutrients, including protein, healthy fats, selenium, and vitamin B12, while avocado provides fiber, magnesium, vitamin C, vitamin E, and folate.
Eating salmon regularly may help reduce triglyceride levels and increase levels of protective HDL (good) cholesterol in the blood. Meanwhile, adding avocados to your diet may help lower LDL (bad) cholesterol and improve overall nutrient intake.
Most sushi restaurants offer simple salmon and avocado rolls made with nori and rice, which make a healthy choice.