I know what you’re thinking – sushi seems about as far from Mediterranean cuisine as you can get! But you may be surprised to learn that this Japanese delicacy can fit into a Mediterranean diet when enjoyed in moderation.
Sushi is loaded with heart-healthy fats thanks to the omega-3 rich fish. And it’s low in calories while still packing in protein. The Mediterranean diet encourages eating fish and seafood twice a week. Sushi happens to be a delicious way to meet that recommendation.
The Mediterranean diet focuses on whole, minimally processed foods – a category sushi fits into. There are no restrictions on particular foods or cuisines. So there’s room for a California roll or two!
Here are some other reasons sushi works with the Mediterranean diet:
- Fresh and nutrient-dense ingredients like fish, rice, seaweed, and vegetables
- Low in sodium
- Rice provides carbohydrates for energy
- Only a moderate amount of healthy fats
- Perfect for sharing family-style
The Mediterranean diet is among the healthiest ways of eating. And sushi can be part of achieving the amazing benefits linked to this diet. Later in this article, we’ll explore Mediterranean-inspired sushi rolls. We’ll also look at tips for enjoying sushi as part of a balanced Mediterranean diet.
How Sushi Fits Into the Mediterranean Diet
The Mediterranean diet emphasizes fresh, minimally processed foods like fruits, vegetables, whole grains, beans, nuts, olive oil, and fish. It also recommends limiting processed foods, salt, and red meat.
While sushi originated in Japan, it aligns well with Mediterranean diet guidelines:
Lean Protein and Omega-3s
Sushi provides high-quality protein from fish like salmon and tuna. The omega-3 fatty acids in many sushi fish offer heart-healthy fats. The Mediterranean diet recommends eating fish at least twice a week.
Low Calories
A typical sushi roll contains just 100-300 calories, a reasonable calorie intake for a meal or snack. The Mediterranean diet focuses on controlling portion sizes rather than forbidding foods.
Minimal Processing
Sushi is simply raw fish, rice, nori seaweed, and vegetables – some of the least processed foods around. The Mediterranean diet prefers minimally processed ingredients.
Low Sodium
Traditional sushi does not use very salty sauces or seasonings, aligning with the Mediterranean diet’s guidelines to limit sodium. Be mindful of sodium levels if using soy sauce.
Fresh and Nutrient-Dense
Sushi provides an easy way to eat fresh fish and vegetables, which supply antioxidants, fiber, vitamins, and minerals lacking in the typical Western diet. This focus on fresh, nutrient-dense foods is a core tenet of the Mediterranean diet.
Building Mediterranean-Inspired Sushi
While traditional sushi already fits well into the Mediterranean diet, you can also give rolls and handheld sushi a Mediterranean flair:
Use Olive Oil and Lemon
Replace sour cream and mayo-based sauces with olive oil, lemon juice, garlic, and herbs. This adds Mediterranean zest and healthy fats.
Stuff with Hummus
Hummus is a Mediterranean diet staple. Stuff sushi with hummus and vegetables like roasted red peppers.
Add Mediterranean Vegetables
Veggies like artichoke hearts, roasted eggplant, sun-dried tomatoes, and roasted red peppers can boost the Mediterranean vibe.
Use Herbs
Fresh basil, oregano, mint, and parsley brighten up sushi with Mediterranean freshness.
Swap in Whole Grains
For a fiber boost, use brown rice or quinoa instead of white sushi rice in your rolls.
Add Feta, Olives, and Tzatziki
Tangy feta cheese, briny Kalamata olives, and cooling tzatziki yogurt sauce put a Mediterranean spin on sushi.
Grill It
Grilled sushi adds smoky depth. Try grilling eggplant or halloumi cheese for that Mediterranean bbq flavor.
Healthy and Delicious Sushi Tips
Follow these tips to keep your sushi choices healthy:
- Opt for rolls with plenty of vegetables to increase fiber and nutrients.
- Choose lean protein options like tuna, salmon, yellowtail, shrimp and scallops. Limit fatty meats like beef.
- Request brown rice to boost fiber.
- Watch portion sizes and limit rolls to 6-8 pieces per meal.
- Enjoy sashimi (just fish) to avoid excess carbs from rice.
- Avoid cream cheese, tempura frying, and sauces high in sodium, fat, and calories.
- Use soy sauce sparingly to limit sodium – or skip it entirely!
- Savor sushi as part of an overall healthy plate including Mediterranean veggies and plant foods.
The Verdict on Sushi and the Mediterranean Diet
Sushi can definitely be part of fresh, wholesome Mediterranean eating. Sushi provides lean protein, healthy fats, and an easy way to eat seafood. With a focus on vegetables, minimal processing, and simple ingredients, sushi aligns quite well with Mediterranean diet guidelines.
So go ahead and enjoy your California rolls, salmon nigiri, and vegetable-crammed maki! Just be mindful of overdoing high-calorie sauces and fried items. Sushi can be a nutritious and delicious part of your Mediterranean lifestyle.
