January 2025
Sushi and weight loss Why Californian girls love ‘California Roll’
If you are looking for some New Year inspiration to kick start your weight loss journey, sushi is definitely worth a closer look.
Why Californian girls love ‘California Roll’
A powerhouse combination of protein, omega-3 fatty acids, fibre and seaweed, sushi is the go-to superfood for millions of health conscious shoppers and dieters.
So much so, the world’s love affair with sushi grows stronger by the day, and why wouldn’t it? What’s not to love about the seasoned, bite-sized mouthfuls of joy, that are maki rolls and nigiri.
California is known for its health conscious crazes, so it is no surprise that Los Angeles kicked off the US’ obsession with sushi, propelling it into the spotlight and making it one of the most fashionable foods ever created – not just in America, but in the world. Celebrities, A-list stars and models are all advocates of this waist-line friendly fare.
Despite sushi’s Japanese heritage, the Americanised ‘California Roll’ is possibly one of the most famous versions of maki on the planet (even if it is, technically, inside-out maki). The crab, avocado and cucumber rolls are often the first foray into the world of sushi for many. While they may make sushi purists shudder, California Roll has become a global favourite for a reason.
Hollywood’s passion for sushi is also well known, with exclusive restaurants around Beverly Hills becoming the ultimate destination for classy, light dining, not to mention a plethora of home sushi delivery options. Victoria Beckham, J-Lo, Jessica Biel, Selena Gomez and Miley Cyrus have all professed their love for the Japanese delicacy.
It’s not surprising. Sushi can be a super healthy option, shaving hundreds of calories off a typical meal. It is also uber convenient, you can literally eat it any time, anywhere, straight from the box and, lastly, it is ‘tres cool’ – just eating the stuff sends a message to the world that you are sophistication personified. (and if you eat it with chopsticks, well!)
As with any food, sushi can be a good choice for weight loss, depending on how it’s prepared and what ingredients are used.
Sushi is a traditional Japanese dish that features a specific variety of short-grain rice, accompanied by different raw or cooked fish and/or vegetables.
Below are some great tips on how to make sushi a valuable part of any weight loss plan:
Choose low-calorie options
- Sashimi : Sashimi (just the fish) is typically low in calories and high in protein. It’s a great option if you’re aiming to keep your calorie intake in check.
- Nigiri : A small ball of rice with fish on top can be a good choice, but it does contain some rice. It’s still relatively moderate in calories if eaten in moderation.
- Maki Rolls with Lean Protein : Rolls that contain lean fish like tuna, salmon, or shrimp, along with vegetables, are good options.
Shrimp, Prawns and Crab
If you’re into seafood but want a break from fish, shrimp, prawns and crab are fantastic options for sushi.
Shrimp: Cooked shrimp can be used in nigiri or as fillings in rolls. Tempura shrimp is also a delicious addition, adding crunch and a slightly sweet flavour to your sushi.
Crab: Imitation crab is often used in California rolls and is an affordable, tasty choice. For an upgrade, you can use real crab meat, which has a delicate flavour that pairs beautifully with avocado.
Vegetables
Vegetable sushi is not only colourful and vibrant, but it’s also incredibly versatile. Great for vegetarians or anyone looking for a lighter bite, veggie fillings can range from sweet to savoury.
Avocado: Creamy and rich, avocado is a go-to for vegetarian sushi and pairs wonderfully with almost any other filling.
Cucumber: This adds crunch and a refreshing taste that balances well with richer ingredients.
Carrot and Pepper: Thinly sliced carrots and red or green peppers add colour, sweetness, and crunch. They’re perfect for rolls like veggie maki.
Pickled Radish: Known as takuan in Japanese, pickled radish adds a sweet and tangy bite, plus a pop of bright yellow colour.
Be mindful of too much sticky rice
Pre-made sushi rice is often seasoned with sugar and vinegar, which can add calories. If you’re trying to lose weight, consuming sushi with smaller portions of rice or opting for sashimi can help shave off calories. Or, better still, make you own and skip the sugar altogether.
Resist high-calorie additions
- Tempura Rolls : These are fried and can be very high in calories.
- Creamy Sauces : Some rolls are topped with sauces like spicy mayo or eel sauce, which can add lots of calories and fat. Skipping the sauce is a great way to cut calories.
Portion Control
If you like sushi, it can become quite addictive and it’s easy to overeat. Ordering a simple roll with lean fish, vegetables, and seaweed is a healthy choice. Avoid the temptation to order large rolls with many ingredients or extra servings of rice.
Balance with vegetables
Including more vegetables like cucumber, avocado, or seaweed in your sushi roll can add fibre and nutrients, helping you feel fuller for longer.
Watch your salt intake
Soy sauce, often used in sushi, is packed with salt. This is something to watch out for, especially if you are trying to reduce bloating or manage blood pressure. A tablespoon of soy sauce has around 2.75g of salt, which is almost half the recommended daily amount (6g). So it is best to not drown your sushi in soy sauce, as tempting as it is. All in all, sushi packs a powerful nutritional punch for those looking to introduce more variety to their diet. Its focus on fish – a lean and nutritious source of protein – and, in particular, oily fish like salmon and tuna (which is packed with Omega-3 fatty acids) makes sushi a great addition to the weekly menu. Other staples like prawns/shrimp are also good sources of protein, meanwhile avocado is packed full of heart and brain healthy mono-unsaturated fats. Then there is seaweed (nori), a valuable source of iodine which supports thyroid function. Sushi is also a source of prebiotic fibre which helps maintain a healthy gut microbiome.
And last, but by no means least, sushi’s much loved comrade, wasabi, has antioxidant, anti-inflammatory and even antibacterial properties. Several studies suggest wasabi protects against food-borne pathogens such as E. coli, Salmonella, and Helicobacter pylori.
There is no magic bullet for achieving and maintaining weight loss and sushi alone is not the sole answer. However, when chosen carefully, sushi can fit into a healthy, balanced diet that supports your weight loss goals. Now we know why super healthy, Californian girls love sushi.