How to Make Sushi a Healthy Meal?

1. Go for Sashimi instead of Maki:

Raw fish such as salmon,  and tuna are rich in omega-3s, and unsaturated fatty acids. Note that these types of fats protect the heart and boost brain power. They also provide a high amount of protein without extra calories coming from rice. 

2. Don’t skip the Gari (the pickled ginger):

One health benefit of pickled ginger is its low calorie content. Two tablespoons, or 28 grams, has just 20 calories.

The main active components in ginger are called gingerols. These phenolic compounds, or plant compounds, are responsible for many of ginger’s antioxidant, antimicrobial and anti-inflammatory benefits.

3. Substitute for reduced salt soy sauce

It’s 25 percent less salt than regular soy sauce. So it is always a good idea to ask for the less salt soy sauce.

4. Stay away from crunchy rolls:

Crunchy Sushi rolls are often deep fried, which means that they are loaded with saturated fats.

5. Order your sushi with brown rice instead of white rice:
   
   The health benefits of brown rice are largely due to it being a whole grain. According to HSPH, the fiber in brown rice helps lower cholesterol, moves waste through the digestive tract, promotes fullness, and may help prevent the formation of blood clots. Brown rice is considered a low “glycemic index” food.

6. Say no to mayo and cream cheese:

Ask for items that have no mayonnaise or cream cheese fillings . Because they make the sushi rolls more and more unhealthy.

7.  Don’t underestimate Wassabi:

Wasabi seems to have antibacterial, anti-cancer and anti-inflammatory effects. It also seems to slow blood clotting and stimulate bone growth.