Good news! If you are on a diet, you do not need to give up sushi. In fact, certain types of sushi can help improve your weight loss efforts when it is combined with other diet friendly foods as a part of a reduced-calorie diet. The three main ingredients of sushi (rice, fish and vinegar) are all weight loss friendly. Preliminary research shows that sushi offers several weight loss benefits to dieters. Continue reading to learn more about this study and why you should include sushi in your diet.
Weight Loss and Sushi
In 2004, a study was published by Behavioral and Brain Sciences which stated that eating sushi may help with weight loss. However, it should be noted that these results were preliminary and additional, larger studies were needed to verify the findings. Whether sushi can help you lose weight depends on the type of sushi consumed and how much is eaten. The calorie count in sushi can vary greatly. For example, a serving of sushi can be as low as 200 calories or as much as 1,000 calories. The calories found in sushi typically come from the rice used to make the sushi. In order to lose one pound, you must create a deficit of approximately 3,500 calories through dieting and exercise. Choosing lower calorie sushi can help minimize calories and improve your weight loss efforts.
Weight Loss and Fish
Fish is often a protein recommend for weight loss as it does not contain a lot of calories or fat. In 2007, the International Journal of Obesity reported that men who ate fish as a part of their reduced calorie diet lost 2 pounds more in a four week period than those who did not include fish in their diet. The American Heart Association recommends that everyone consumes fish or seafood twice a week. Opt for those with the lowest levels of mercury, such as shrimp, salmon, clams, catfish, crab, pollock or flounder. You should avoid high mercury fish including king mackerel, shark and tilefish.
Weight Loss and Rice
In 2008, the FASEB Journal published a study sponsored by the USA Rice Federation. The study found that consuming rice is associated with a smaller waist circumference, less body fat and lower weight. Further research is needed to verify these findings. Another study published in 2014 by the International Journal of Preventative Medicine found that brown rice offered more weight-loss benefits than white rice.
Weight Loss and Vinegar
A study done in 2009 by Bioscience, Biotechnology and Biochemistry found that consuming 1 tablespoon of vinegar in a beverage for 12 weeks helped lower BMI, abdominal fat and waist circumference. A sushi roll contains approximately 1 cup of rice and 3 tablespoons of vinegar, depending on the recipe. Using these measurements, each sushi roll contains a little more vinegar than what was used in this study.