Sushi is a food so many of us can’t get enough of, but not all rolls are created equal. And chances are, you’re not considering the nutritional impact of each ingredient while deciding which of the 10-plus signature rolls to order. Here are a few things to keep in mind the next time you’re indulging in sushi to help make your selections a little more healthful without sacrificing flavor:
Replace the crunch
If “crunch” isn’t in the roll already, many restaurants offer it as an option. Unfortunately, tempura doesn’t add nutrients to your meal and in fact increases the fat content (and no, not the “good” kind). An easy swap? Try cucumber instead—it provides some nutrition and still gives you the same satisfying texture.
Easy on the soy sauce
Traditional sushi chefs advise against dunking your sushi in too much soy sauce, and not just because it’s loaded with sodium. It can also easily overpower the true taste of the ingredients. If the low-sodium option isn’t available, or if you just don’t like the taste, using a minimal amount of soy sauce might actually make for a better tasting meal.
Go light on the dairy
In addition to not being a traditional sushi ingredient, adding mayo or cream to a roll can leave you eating a heavier meal than you intended. Ask to swap out the creamy sauces, or go for a different dish.
Even though they don’t contain fish or shellfish, vegetable rolls often taste just as satisfying. Add one to the mix for any easy extra serving of veggies—you won’t even notice you’re eating them.
With an array of items on the table, it’s easy to get carried away and just keep trying new things. Trying to use chopsticks instead of a fork or your fingers. It’ll naturally slow you down a bit so you can savor each and every bite and avoid overeating.