Japanese food: after all, is sushi allowed in the diet or not? – GOOD SHAPE

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Who has never bet on the Japanese all-you-can-eat option believing that it would be a lighter option for lunch or dinner? Yes, there are healthy options on the menu, such as sashimi – thin slices of raw fish – rich in omega-3 fatty acids. However, gohan (rice used to stuff temaki and sushi) is pointed out as one of the risks on the menu. Studies show that refined carbohydrates (such as rice) can cause inflammation in the body and potentially increase the risk of type 2 diabetes and heart disease. What’s more, sushi rice is often prepared with sugar, which can cause insulin spikes in the body.

In addition, sushi is often accompanied by sauces rich in fat or even fried, which significantly increases the amount of calories in the dish. A single unit contains little fish or vegetables, which makes the dish low in protein and fiber, which can generate even more hunger.

See also: How to stick to a Japanese restaurant diet

The fit trick to enjoy the best of oriental cuisine is to make some simple substitutions, such as replacing white rice with brown rice; avoid crunchy versions – if you have crunchy, hot or skin in the name, refuse. Since they are fried, these rolls contain extra calories; don’t skip the miso before the sushi. Soup can help fill your stomach without adding a significant number of calories; skipping the cream cheese and mayonnaise and using chopsticks, the famous chopsticks make you eat slower – a fundamental habit for those who want to lower the pointer on the scale.

Among the allies are salmon and tuna, low-calorie fish (40 calories per 28g in salmon and 42 in tuna) and rich in proteins, omega-3s and a good dose of vitamin D. good source of antioxidant and protects cells from free radicals. Seaweed, used to roll sushi, is rich in antioxidants, vitamin K, calcium and iron. Pickled ginger, known as gari, speeds up metabolism and is a good source of potassium, magnesium, copper, and manganese.