On the go or in a restaurant, sushi is an easy and practical solution. But what about the caloric addition? Our answers.
When trying to lose weight, sometimes meal ideas become a headache. On lazy days, the use of sushi appears to be the ideal solution. These Japanese specialties benefit from a dietary reputation which makes them allies for an impeccable silhouette. Not to mention their convenience. But from a caloric point of view, what about?
You have to differentiate between the different categories of sushi. A sushi with vinegared white rice and salmon contains 40 calories. A cucumber maki is even lighter since it is around 15 calories. By consuming 6 varied makis, you absorb between 200 and 330 calories, depending on the composition (fish, vegetable). Of course, we must take into account the sides: soy sauce, ginger, wasabi, etc.
But they’re not going to drive the calorie bill very high. If we really want to limit the intake, the sashimi are an ideal solution. Since they only consist of pure, raw fish.
For the line, we choose sushi based on sea bream or shrimp
The consumption of sushi must still be the subject of caution. From a purely nutritional point of view first. When you want to preserve your figure, you choose sushi made from sea bream or of shrimp (skinner than the others). Salmon, despite its interesting content of Omega 3, is a little fatter (but nothing dramatic either). What must be controlled are the quantities and the additions. To keep the line, it is therefore recommended not to exceed 8 to 10 sushi for a main course, favoring as much as possible the “skinny” sushi.
Beware of white rice
THE White rice is one of the starches necessary for our balanced diet. It has the advantage of satiating and therefore avoiding snacking between meals. However, there is a downside. This rice has a glycemic index very high. And the higher this index, the faster it raises blood sugar and the more it solicits the production of insulin, a hormone responsible for regulating this sugar level. In the more or less long term, the consumption of foods with a high GI can therefore promote insulin “resistance”. If called upon, it can in the long run no longer play its role. This results in too much sugar in the blood. Eventually, this insulin resistance can cause obesity, hypertension but also a Type 2 diabetes.
Be careful with the amount of soy sauce
SO it’s not about banning you sushi, but just not to make a regular and unlimited consumption. Also be careful with the amount of soy sauce and seaweed, which can contain a lot of salt. Here again we must remain in moderation, and not consume them daily under the pretext that they are dietary foods.
From a “health safety” point of view, remember that the consumption of this type of food is not not without risks. They can also be sources of contamination. As soon as the fish is not cooked, parasites can remain in food recalls Laurent Miclo, director of dietary studies at the University of Lorraine. Storage and freezing play a huge role in limiting the risks. ” Finally, let us remember that it is formally advised against eating raw fish for pregnant women, breastfeeding women and children. adds Séverine Bertheas, nutrition teacher and nutritionist dietitian.
Thanks to Laurent Miclo (director of dietary studies at the University of Lorraine) and Séverine Berthéas (teacher in nutrition and dietitian nutritionist at the University of Lorraine.