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Are Vegan & Vegetarian Sushis Healthy? (Let’s Find Out)

Many people decide to follow diets that exclude meat completely. As a result, dietary plans, such as veganism and vegetarianism, are trendy these days. Because of that, many famous dishes and foods have meatless and dairy-free alternatives.

However, sometimes they’re not that much healthier than the original dishes with meat or fish.

Is vegetarian sushi healthy?

Vegetarian sushi comes with a wide variety of ingredients, so its health benefits depend strongly on what it’s made with. Popular choices are avocado, cucumber, carrot, and tofu. These foods are incredibly healthy and loaded with nutrients, so sushi made with them can also improve your health.

Nevertheless, it’s important to remember that sushi is often served with calorie-rich sauces, so avoiding those is essential to make your sushi as healthy as possible.

How healthy is vegetarian sushi?

Vegetarian sushi comes with many ingredients, depending on what you like and how it’s prepared. Vegetables are very healthy and packed with nutrients, making vegetarian sushi a relatively healthy dish. However, most restaurants and grocery stores sell sushi with white rice and don’t offer brown rice options.

Brown rice is much more beneficial than white rice, so if you’re making vegetarian sushi at home, choose brown rice over white rice to reap the most health benefits.

Furthermore, sushi is often served with pickled ginger. Its role is to cleanse your palate between eating different rolls with varying ingredients. However, ginger has many health benefits, too, such as preventing nausea, lowering blood pressure, and aiding with weight loss.

As a result, it’s a wonderful addition to your diet, and it’s a part of vegetarian sushi as well as other kinds with meat and fish.

On the other hand, make sure to avoid sushi with any type of mayonnaise, cream cheese, and other substances that are unhealthy and pack unnecessary calories without any nutrition. As a result, it’s best to choose clean ingredients without any additives.

For example, sushi rolled in sesame seeds is the best choice because sesame provides you with a lot of vitamins and very few calories.

Moreover, while wasabi is good and healthy for you, soy sauce isn’t. As a result, if you want to make your sushi as healthy as possible, it’s best to eat it without it. In addition, having too much salt in your diet is linked to an increased risk of developing gastric cancer. 

Therefore, although soy sauce is an integral part of sushi, it’s better to limit your consumption of it if you want to make sure that your diet is as healthy as possible. Nevertheless, it’s important to note that eating soy sauce occasionally isn’t bad — it’s all about moderation.

Vegan Sushi Feast STEP-BY-STEP

Is vegetarian sushi good for weight loss?

On average, vegetarian sushi contains fewer calories than the regular kind. That is because vegetables are less caloric than seafood and fish. As a result, you’re consuming fewer calories per sushi roll. This means that you can safely consume sushi if your goal is to lose weight.

However, make sure to limit your portions as rice is very caloric, which means that you can still gain weight even if you’re opting for vegetarian sushi.

What’s more, sushi is served in small portions. As a result, a single piece of sushi contains very few calories, protein, and fat, making it very insufficient at curbing your appetite and filling you up. This means that you’re more likely to overdo it and eat too much, causing you to gain weight.

Therefore, sushi may not be the best choice for a weight loss-friendly diet.

Is vegetarian sushi healthier than regular sushi?

Many restaurants and grocery stores sell a variety of different sushi rolls — some vegetarian, others with crab, fish, or other seafood. Both of these options come with many health benefits, but the ones that include seafood contain more nutrients, mainly protein, that help fill you up.

As a result, they’re more satisfying, and you’re less likely to feel hungry quickly after eating.

Nevertheless, which sushi you choose depends greatly on your dietary choices and food intolerances. For example, many people are allergic to seafood, so vegetarian sushi is their only choice when it comes to indulging in this delicious dish.

In addition to that, seafood is often rich in mercury, which isn’t healthy in large quantities. This means opting for vegetarian sushi can be more beneficial to your health, especially if you’re consuming fish regularly aside from sushi.

Another important thing to remember about vegetarian sushi — and sushi in general — is that fish can easily get contaminated by various substances. Seafood also has to be kept at a perfect temperature to prevent it from getting spoiled.

In spite of that, sushi rolls often sit in restaurants and grocery stores for hours, so the risk of food poisoning is really high. Sushi should be consumed quickly after preparation to avoid any health risks, so the safest option is to make it yourself. That way, you not only know what is in your sushi, but you’re also able to use clean ingredients.

Furthermore, it’s best to stick to veggies, rice, and seaweed when it comes to vegetarian sushi and avoid imitation crab and other forms of ‘fake’ fish and seafood. 

These are often nutritionally inferior to their real counterparts and can sometimes contain substances that are bad for your health. Nevertheless, tofu is still a good ingredient for sushi and contains many health benefits.

Vegetarian sushi is a healthy food choice, but it all depends on the ingredients you use to make it. If you opt for brown rice, organic veggies and stay away from sauces rich in fat, it can be a wonderful dish that may even help you on your path to weight loss.

However, a single piece of sushi is very small, so it doesn’t fill you up. As a result, it’s easy to consume too much. As always, make sure to practice moderation so that you can enjoy your favorite foods in a healthy way and without any negative effects on your health.