{"id":6980,"date":"2017-04-14T10:14:31","date_gmt":"2017-04-14T14:14:31","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=6980"},"modified":"2018-06-17T20:30:47","modified_gmt":"2018-06-18T00:30:47","slug":"healthy-sushi-options","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/healthy-sushi-options\/","title":{"rendered":"The 7 Healthiest Things To Order On A Sushi Menu"},"content":{"rendered":"<p>When you think \u201csushi\u2019 you probably also think \u201chealthy,\u201d right? With its fresh fish, cucumber, seaweed, and occasional avocado, it sure seems that way. But the fact is that many items on a sushi menu might be considered rather indulgent. From the tempura to the white rice, there\u2019s a lot of not-so-good options. If you\u2019re getting your raw fish fix and want to keep it clean, here\u2019s what the experts suggest.<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"6987\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-sushi-options\/sashimi\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/sashimi.jpg?fit=552%2C80&ssl=1\" data-orig-size=\"552,80\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"sashimi\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/sashimi.jpg?fit=300%2C43&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/sashimi.jpg?fit=552%2C80&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-6987\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/04\/sashimi.jpg?resize=552%2C80\" alt=\"sashimi\" width=\"552\" height=\"80\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/sashimi.jpg?w=552&ssl=1 552w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/sashimi.jpg?resize=300%2C43&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/sashimi.jpg?resize=272%2C39&ssl=1 272w\" sizes=\"(max-width: 552px) 100vw, 552px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"6987\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-sushi-options\/sashimi\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/sashimi.jpg?fit=552%2C80&ssl=1\" data-orig-size=\"552,80\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"sashimi\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/sashimi.jpg?fit=300%2C43&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/sashimi.jpg?fit=552%2C80&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-6987 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20552%2080%22%3E%3C%2Fsvg%3E\" alt=\"sashimi\" width=\"552\" height=\"80\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20552%2080%22%3E%3C%2Fsvg%3E 552w\" sizes=\"(max-width: 552px) 100vw, 552px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/sashimi.jpg?w=552&ssl=1 552w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/sashimi.jpg?resize=300%2C43&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/sashimi.jpg?resize=272%2C39&ssl=1 272w\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/04\/sashimi.jpg\"><\/p>\n<p>\u201cI’m a registered dietitian in private practice and go out to sushi weekly,\u201d says Monica Auslander, R.D., founder of <a href=\"http:\/\/www.essencenutritionmiami.com\/\">Essence Nutrition<\/a> in Miami, FL. Auslander\u2019s go-to pick is the sashimi platter, which is a selection of raw fish\u2014sans rice\u2014served over a bed of greens or curly-cued radish.<\/p>\n<p>Her usual suspects include salmon, yellowtail, and fluke. \u201cPure <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=protein\">protein<\/a> <em>and<\/em> <a href=\"https:\/\/www.vitaminshoppe.com\/search\/vitamins-supplements\/N-cp99hx?search=omega%20fatty%20acids\">omega-3<\/a> fatty acids? Sign me up!\u201d Auslander says. \u201cProtein helps keep us full and modulates blood sugar, and omega-3 fatty acids reduce inflammation in the body.\u201d<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/search?search=omega%2B3%2Bfish%2Boil\"><strong>Shop heart-healthy omega-3 fish oils<\/strong><\/a><\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"6988\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-sushi-options\/seaweed-salad\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/seaweed-salad.jpg?fit=552%2C80&ssl=1\" data-orig-size=\"552,80\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"seaweed salad\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/seaweed-salad.jpg?fit=300%2C43&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/seaweed-salad.jpg?fit=552%2C80&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-6988\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/04\/seaweed-salad.jpg?resize=552%2C80\" alt=\"seaweed salad\" width=\"552\" height=\"80\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/seaweed-salad.jpg?w=552&ssl=1 552w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/seaweed-salad.jpg?resize=300%2C43&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/seaweed-salad.jpg?resize=272%2C39&ssl=1 272w\" sizes=\"(max-width: 552px) 100vw, 552px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"6988\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-sushi-options\/seaweed-salad\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/seaweed-salad.jpg?fit=552%2C80&ssl=1\" data-orig-size=\"552,80\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"seaweed salad\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/seaweed-salad.jpg?fit=300%2C43&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/seaweed-salad.jpg?fit=552%2C80&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-6988 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20552%2080%22%3E%3C%2Fsvg%3E\" alt=\"seaweed salad\" width=\"552\" height=\"80\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20552%2080%22%3E%3C%2Fsvg%3E 552w\" sizes=\"(max-width: 552px) 100vw, 552px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/seaweed-salad.jpg?w=552&ssl=1 552w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/seaweed-salad.jpg?resize=300%2C43&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/seaweed-salad.jpg?resize=272%2C39&ssl=1 272w\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/04\/seaweed-salad.jpg\"><\/p>\n<p>According to the journal <a href=\"http:\/\/www.sciencedirect.com\/science\/bookseries\/10434526\"><em>Advances in Food and Nutrition Research<\/em><\/a><em>,<\/em> seaweed (sometimes called sea vegetables) packs a powerful nutritional punch. Filled with b-vitamins, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-a\/N-87x?search1=vitamin%20a\" target=\"_blank\" rel=\"noopener noreferrer\">vitamins A<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-e\/N-88r?search1=vitamin%20e\" target=\"_blank\" rel=\"noopener noreferrer\">E<\/a>, antioxidants, and carotenoids, this delicious appetizer promotes healthy blood pressure and aids in the prevention of cardiovascular disease. And did we mention it\u2019s delicious?<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"6986\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-sushi-options\/green-tea\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/green-tea.jpg?fit=552%2C80&ssl=1\" data-orig-size=\"552,80\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"green tea\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/green-tea.jpg?fit=300%2C43&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/green-tea.jpg?fit=552%2C80&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-6986\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/04\/green-tea.jpg?resize=552%2C80\" alt=\"green tea\" width=\"552\" height=\"80\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/green-tea.jpg?w=552&ssl=1 552w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/green-tea.jpg?resize=300%2C43&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/green-tea.jpg?resize=272%2C39&ssl=1 272w\" sizes=\"(max-width: 552px) 100vw, 552px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"6986\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-sushi-options\/green-tea\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/green-tea.jpg?fit=552%2C80&ssl=1\" data-orig-size=\"552,80\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"green tea\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/green-tea.jpg?fit=300%2C43&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/green-tea.jpg?fit=552%2C80&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-6986 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20552%2080%22%3E%3C%2Fsvg%3E\" alt=\"green tea\" width=\"552\" height=\"80\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20552%2080%22%3E%3C%2Fsvg%3E 552w\" sizes=\"(max-width: 552px) 100vw, 552px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/green-tea.jpg?w=552&ssl=1 552w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/green-tea.jpg?resize=300%2C43&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/green-tea.jpg?resize=272%2C39&ssl=1 272w\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/04\/green-tea.jpg\"><\/p>\n<p>Sipping green tea to enjoy alongside your sushi meal could be a big boon for your wellness. The beverage has been associated with a bevy of health perks. The reason: Researchers in the journal <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2855614\/\"><em>Chinese Medical Journal<\/em><\/a> give the credit to green tea\u2019s stores of natural phenol and <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/03\/07\/antioxidants-good-for-you\/\">antioxidant<\/a> catechins, particularly EGCG.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/03\/02\/matcha-miracle-tea\/\">Is Matcha Really A Miracle Worker?<\/a><\/strong><\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"6985\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-sushi-options\/edamame-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/edamame.jpg?fit=552%2C80&ssl=1\" data-orig-size=\"552,80\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"edamame\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/edamame.jpg?fit=300%2C43&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/edamame.jpg?fit=552%2C80&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-6985\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/04\/edamame.jpg?resize=552%2C80\" alt=\"edamame\" width=\"552\" height=\"80\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/edamame.jpg?w=552&ssl=1 552w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/edamame.jpg?resize=300%2C43&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/edamame.jpg?resize=272%2C39&ssl=1 272w\" sizes=\"(max-width: 552px) 100vw, 552px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"6985\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-sushi-options\/edamame-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/edamame.jpg?fit=552%2C80&ssl=1\" data-orig-size=\"552,80\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"edamame\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/edamame.jpg?fit=300%2C43&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/edamame.jpg?fit=552%2C80&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-6985 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20552%2080%22%3E%3C%2Fsvg%3E\" alt=\"edamame\" width=\"552\" height=\"80\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20552%2080%22%3E%3C%2Fsvg%3E 552w\" sizes=\"(max-width: 552px) 100vw, 552px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/edamame.jpg?w=552&ssl=1 552w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/edamame.jpg?resize=300%2C43&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/edamame.jpg?resize=272%2C39&ssl=1 272w\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/04\/edamame.jpg\"><\/p>\n<p>These steamed soy beans, served in their pods, are a popular appetizer option at most sushi restaurants. Next time you\u2019re torn between an order of edamame or miso soup as a starter, go for the former, says Chelsey Amer, R.D., a nutritionist in private practice in Manhattan, NY and creator of <a href=\"http:\/\/CitNutritionally.com\">CitNutritionally.com<\/a>.<\/p>\n<p>\u201cWhile miso soup is low in calories, it’s loaded with <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/03\/16\/salt-benefits\/\">sodium<\/a>,\u201d she explains. \u201cEdamame contains fiber and protein to fill you up without the added sodium. To add a boost of flavor\u2014and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-c\/N-88i?search1=vitamin%20c\">vitamin C<\/a>\u2014ask for a lemon wedge to juice on top.\u201d<\/p>\n<p><strong><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"6984\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-sushi-options\/brown-rice\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/brown-rice.jpg?fit=552%2C80&ssl=1\" data-orig-size=\"552,80\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"brown rice\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/brown-rice.jpg?fit=300%2C43&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/brown-rice.jpg?fit=552%2C80&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-6984\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/04\/brown-rice.jpg?resize=552%2C80\" alt=\"brown rice\" width=\"552\" height=\"80\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/brown-rice.jpg?w=552&ssl=1 552w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/brown-rice.jpg?resize=300%2C43&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/brown-rice.jpg?resize=272%2C39&ssl=1 272w\" sizes=\"(max-width: 552px) 100vw, 552px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"6984\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-sushi-options\/brown-rice\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/brown-rice.jpg?fit=552%2C80&ssl=1\" data-orig-size=\"552,80\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"brown rice\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/brown-rice.jpg?fit=300%2C43&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/brown-rice.jpg?fit=552%2C80&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-6984 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20552%2080%22%3E%3C%2Fsvg%3E\" alt=\"brown rice\" width=\"552\" height=\"80\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20552%2080%22%3E%3C%2Fsvg%3E 552w\" sizes=\"(max-width: 552px) 100vw, 552px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/brown-rice.jpg?w=552&ssl=1 552w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/brown-rice.jpg?resize=300%2C43&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/brown-rice.jpg?resize=272%2C39&ssl=1 272w\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/04\/brown-rice.jpg\"> <\/strong><\/p>\n<p>Amer prefers to let the fish be the main attraction, and axe any \u201cfillers\u201d like rice altogether. But if you\u2019re really craving maki, opt for brown rice over white.<\/p>\n<p>\u201c<a href=\"https:\/\/www.vitaminshoppe.com\/search?search=brown%2Brice\">Brown rice<\/a> contains more fiber,\u201d Amer explains. \u201cMost Americans don’t eat enough fiber, which has been shown to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16407729\">reduce cholesterol and heart disease risk<\/a>.\u201d One important caveat: \u201cThe average sushi roll contains about one cup of rice, which is more than the recommended serving of 1\/2 cup, so ask for your roll light on rice, even if it’s brown,\u201d she says.<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"6983\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-sushi-options\/avocado-salad\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/avocado-salad.jpg?fit=552%2C80&ssl=1\" data-orig-size=\"552,80\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"avocado salad\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/avocado-salad.jpg?fit=300%2C43&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/avocado-salad.jpg?fit=552%2C80&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-6983\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/04\/avocado-salad.jpg?resize=552%2C80\" alt=\"avocado salad\" width=\"552\" height=\"80\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/avocado-salad.jpg?w=552&ssl=1 552w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/avocado-salad.jpg?resize=300%2C43&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/avocado-salad.jpg?resize=272%2C39&ssl=1 272w\" sizes=\"(max-width: 552px) 100vw, 552px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"6983\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-sushi-options\/avocado-salad\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/avocado-salad.jpg?fit=552%2C80&ssl=1\" data-orig-size=\"552,80\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"avocado salad\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/avocado-salad.jpg?fit=300%2C43&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/avocado-salad.jpg?fit=552%2C80&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-6983 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20552%2080%22%3E%3C%2Fsvg%3E\" alt=\"avocado salad\" width=\"552\" height=\"80\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20552%2080%22%3E%3C%2Fsvg%3E 552w\" sizes=\"(max-width: 552px) 100vw, 552px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/avocado-salad.jpg?w=552&ssl=1 552w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/avocado-salad.jpg?resize=300%2C43&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/avocado-salad.jpg?resize=272%2C39&ssl=1 272w\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/04\/avocado-salad.jpg\"><\/p>\n<p>If you love a creamy condiment with your seafood (and we all do!), do your best not to gravitate to anything that\u2019s made of multiple ingredients or is mayo-based. \u201cI recommend skipping sauces\u2014like spicy mayo\u2014because these contain tons of added fat, and enjoy <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/03\/31\/avocado-butter-swap\/\">avocado,<\/a> which provides heart-healthy fats,\u201d advises Amer.<\/p>\n<p>Avocados are rich in <a href=\"http:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/expert-answers\/mufas\/faq-20057775\">monounsaturated fatty acids<\/a> (MUFAs), which may help lower your risk of heart disease by lowering your total and low-density lipoprotein (LDL) cholesterol levels but maintain your high-density lipoprotein (HDL) cholesterol level, potentially helping improve the unction of your blood vessels.<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"6989\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-sushi-options\/soba-noodles\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/soba-noodles.jpg?fit=552%2C80&ssl=1\" data-orig-size=\"552,80\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"soba noodles\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/soba-noodles.jpg?fit=300%2C43&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/soba-noodles.jpg?fit=552%2C80&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-6989\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/04\/soba-noodles.jpg?resize=552%2C80\" alt=\"soba noodles\" width=\"552\" height=\"80\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/soba-noodles.jpg?w=552&ssl=1 552w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/soba-noodles.jpg?resize=300%2C43&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/soba-noodles.jpg?resize=272%2C39&ssl=1 272w\" sizes=\"(max-width: 552px) 100vw, 552px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"6989\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-sushi-options\/soba-noodles\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/soba-noodles.jpg?fit=552%2C80&ssl=1\" data-orig-size=\"552,80\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"soba noodles\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/soba-noodles.jpg?fit=300%2C43&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/soba-noodles.jpg?fit=552%2C80&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-6989 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20552%2080%22%3E%3C%2Fsvg%3E\" alt=\"soba noodles\" width=\"552\" height=\"80\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20552%2080%22%3E%3C%2Fsvg%3E 552w\" sizes=\"(max-width: 552px) 100vw, 552px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/soba-noodles.jpg?w=552&ssl=1 552w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/soba-noodles.jpg?resize=300%2C43&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/04\/soba-noodles.jpg?resize=272%2C39&ssl=1 272w\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/04\/soba-noodles.jpg\"><\/p>\n<p>Skipping the brown rice in favor of sashimi but still want to nosh on something super filling? Soba noodles are a great go-to and a standard option on most Japanese menus. Offering up all the benefits of buckwheat, soba, which is gluten-free, filled with amino acids, vits and minerals, polyphenols, antioxidants, and protein.<\/p>\n<p>Not to mention, soba can be eaten hot or cold. According to the journal <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27046048\"><em>Nutritional Research Reviews<\/em><\/a><em>,<\/em> the <a href=\"https:\/\/www.vitaminshoppe.com\/c\/rutin\/N-891?search1=rutin\" target=\"_blank\" rel=\"noopener noreferrer\">rutin<\/a> in buckwheat packs a powerful punch; it\u2019s been shown to reduce blood pressure, regulate weight and preserve insulin signaling.<\/p>\n<h2><strong>A Note On Tuna<\/strong><\/h2>\n<p>Every sushi menu stars tuna, so it\u2019s a pretty ubiquitous go-to option. It\u2019s delicious, sure, but you\u2019ll do well to eat it in moderation. Why? It\u2019s pretty high in mercury, explains Auslander. The concern there is that you run the risk of <a href=\"https:\/\/rarediseases.org\/rare-diseases\/heavy-metal-poisoning\/\">heavy metal poisoning<\/a>, which is linked to lasting neurological and muscular impairments, Auslander says. \u201cIt’s rare, but not impossible,\u201d she notes.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/03\/27\/anti-inflammatory-food-list\/\">4 Types Of Foods That Help Fight Inflammation<\/a><\/strong><\/p>\n<p>Other high-mercury fish include king mackerel, marlin, orange roughy, shark, swordfish, tilefish, ahi tuna, and bigeye tuna. Lower on the mercury? Choices like eel, salmon, crab, and clam.<\/p>\n<p>The <a href=\"https:\/\/www.nrdc.org\/stories\/smart-seafood-buying-guide\">National Resource Defense Council<\/a> (NRDC) notes that if you\u2019re pregnant, nursing, or planning a family, though, you should probably skip all types of tuna, mackerel, sea bass, and yellowtail.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sushi seems like a healthy choice, right? Not so fast. Put down that Boston roll.<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-sushi-options\/\">Read More <span class=\"screen-reader-text\">The 7 Healthiest Things To Order On A Sushi Menu<\/span><\/a><\/p>\n","protected":false},"author":89,"featured_media":7007,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5,7,9],"tags":[81,116,210,232],"class_list":["post-6980","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-nutrition","category-the-latest","tag-editors-picks","tag-healthy","tag-sashimi","tag-sushi"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The 7 Healthiest Things To Order On A Sushi Menu | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Sushi seems like a healthy choice, right? 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