7 types of rolls - tasty and healthy

Prepared by: Alexey Marchuk

11/17/2015 Cooking time: 25 min

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A dietary option for making sushi, without rice. Instead, I add low-fat cottage cheese. The result is a low-calorie dish, which is just right for those who are on a diet. Let's try!

What are rolls

Not very thick oblong rolls made from sheets of seaweed (nori is the basis of the snack), inside of which boiled rice, raw sea fish (or other seafood), as well as soft cheese and vegetables are evenly spread, are called rolls. They are rolled using a special bamboo mat, which makes them slightly different from traditional sushi, which is prepared only by hand. Traditional seasonings that give the taste of rice rolls piquant and interesting notes - soy sauce, wasabi green Japanese mustard, pickled ginger.

How many calories are in sushi and rolls?

This traditional Japanese snack has many different component variations, so the answer to the question of whether rolls contain calories becomes clear and logical - the calorie content of each dish depends on the ingredients. Different fillings have different calorie content, as do the seasonings to complement the dish. On average, the calorie content of a roll weighing 50 grams is from 50 to 110 kcal. Is it possible to eat rolls on a diet? If they are dietary, the method of preparing them does not involve frying the ingredients, then it is definitely possible.

Advantages and disadvantages

Advantages	Flaws
Improvement of health, cleansing of the body, improvement of the condition of the skin and hair. Plumb up to one kilogram per day. The rules for following the diet are very simple: you just need to remember the formula for the number of rolls for breakfast, lunch and dinner - 8:6:4.	The diet is unbalanced, there are few fresh fruits and vegetables. If you eat in a cafe, the diet is expensive, so it’s worth mastering the basics of Japanese cooking. There are contraindications, so consult your family doctor before starting to lose weight.

Are rolls harmful?

The question of the dangers of this already familiar dish is controversial. Seaweed, fish, seafood, hot spices in moderate quantities are extremely beneficial for the body (especially women) - they are rich in vital microelements. Another thing is the quality of these products, which applies not only to sushi. Any dish prepared from stale, unnatural ingredients can have a strong negative impact on health. Are rolls harmful? If you use high-quality raw materials in the cooking process and know when to eat them in moderation, they will not cause harm to either the stomach or the body as a whole.

What are the lowest calorie rolls? Calorie table of the most popular rolls

The calorie content of rolls depends directly on their variety and on average adds 200-300 kcal to the diet.
The calorie content of rolls depends directly on their variety.

Using the table, you can find out the calorie content of any type of sushi and choose the lowest-fat options:

The lightest are the Avocado, Cucumber and Zucchini Maki rolls.

Rolls according to Dukan

Dr. Dukan's diet involves eating exclusively seafood and allows daily consumption of sushi.

For the Dukan diet, rolls are prepared in a special way: crab and salmon are removed from the recipe, white rice is replaced with brown rice.

For a successful diet, it is recommended to add soups, juices and teas to sushi. The classic recipe includes brown rice, nori, cucumbers, avocado, cottage cheese.

With avocado

Avocado rolls

To prepare avocado rolls, you will need to purchase nori seaweed, round or brown rice, and avocado.

Procedure:

Pour water over the rice, boil and simmer for 10-15 minutes.
Prepare and cut the nori into two halves, chop the avocado.
Place the seaweed on the table, add rice, avocado, and form a roll.
Allow time to soak (10 minutes), cut into 6-8 pieces.
Serve on a plate with a slice of avocado.

"Philadelphia"

Philadelphia rolls have 142 kcal. They are rich in easily digestible protein and fiber, which promote weight loss.

The seafood included in the composition increases mental and physical activity, saturates the body with iodine and iron.

For cooking you need:

Divide the nori sheets into several parts and boil the rice.
Gradually place cubes of cheese, herbs, and cucumber on the seaweed.
Top with rice, wrap salmon in a thin strip, cut into pieces.

"California"

California rolls are a popular and high-calorie variety.

100 g contains 176 kcal, which makes them not the best option on a diet.

Rolls "California"

The products included in the dish (crab meat, tobiko, mayonnaise) affect its calorie content.

Note! Crab meat is a strong allergen. Frequent consumption of such rolls can provoke allergies.

Crab can be replaced with crab sticks or lean fish, tobiko (flying fish roe) with red caviar. It is recommended to exclude mayonnaise.

With cucumber

Cucumber rolls are the lowest calorie type. Cucumber contains a lot of organic acids and fiber, which is useful for a person losing weight. This type of delicacy can easily be prepared in your kitchen.

Rolls for diet

Is it possible to have rolls on a diet? The answer will depend on what kind of diet you prefer. If this is a hypocarbohydrate or protein diet, then it is clear that such a dish should be excluded from the list of permitted ones, because rice contains a lot of easily digestible carbohydrates. If the method of weight loss you have chosen does not limit food products, but only their quantity and method of heat treatment, it is easy to answer whether you can eat rolls on a diet: non-calorie rolls when losing weight are allowed and even welcomed.

Diet rolls

From the usual ingredients of this Japanese dish, you can prepare diet rolls that are suitable for a wide variety of diets, even strict ones. The main thing is to remember a few simple tips to reduce the calorie content of a dish, but maintain its beneficial properties:

Regular white rice contains a lot of starch, which inhibits weight loss, so before boiling it must be washed several times or replaced with brown rice, which has a lower glycemic index.
Avocado, soft cheeses, and mayonnaise are high in calories, so you should avoid such components of the dish.
The smoked and salty ingredients of the filling retain fluid in the body and prevent weight loss.
It is better to replace fatty fish (eel, herring) with fish with low fat content (tuna, pink salmon).
For seafood, you should prefer shrimp or crab meat.
Soy sauce, ginger, and wasabi should be limited. The first one contains a lot of excess salt, and hot seasonings whet the appetite. As a spicy dressing for the dish, you can prepare a sauce based on lemon juice with the addition of soy sauce and green mustard.

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Sushi diet for weight loss

And yet, is it possible to eat sushi on a diet? In some cases it is even necessary. For lovers of this familiar exotic, a special technique has been invented - the sushi diet for weight loss. The menu of the system is designed for a week, it involves split meals, alternating meat and fish days (the main ingredient of the filling on such days is fish or meat), the last day is vegetarian. The diet does not limit fresh vegetables, fruits and herbs. To make losing weight more fun, eat only with chopsticks, putting the fork aside for a while.

Diet on rolls

Another technique based on the consumption of the dish is the roll diet. It also allows you to eat only a variety of rice rolls, but a mandatory condition of the system is that they should not be fried, fatty, or high in calories. You cannot fry either the ingredients or the rolls themselves - oil makes them very high in calories. It is also not recommended to drink food with food, although you can drink herbal or green tea between meals. The daily norm of rolls is 20-25 pieces, the morning portion should be the largest. However, long-term adherence to this diet can be dangerous.

Are sushi ingredients healthy?

In order to understand whether the ingredients included in sushi are healthy, it is necessary to analyze each of them separately:

Fish and other seafood. These components are very useful, especially if you order sushi with sea fish. It contains many rare microelements, as well as healthy omega-3 polyunsaturated fats. When consumed regularly, they reduce the risk of developing pathologies of the cardiovascular system. Healthy fats are also needed for a normal menstrual cycle, strengthening nails, hair and skin. However, when buying rolls, you need to take into account that in order to save money, they may put cheap fish in them. As a result of improper storage and frequent defrosting, it can lose all its beneficial properties.
Vegetables and greens. Surely, this point does not require any explanation. Everyone understands that these products are healthy and low in calories. However, the benefits of vegetables depend on their quality.
Cottage cheese. This component is quite ambiguous. It can be called useful only when you take good cream cheese with low fat content, consisting of natural ingredients. However, establishments often skimp on Philadelphia and put cheap substitutes in their rolls. They cannot be called healthy due to their poor composition and high content of harmful fat.
Pickled ginger. Ginger itself is a useful product, as it contains many useful components. They strengthen the immune system and “ignite” metabolism. It is for its fat-burning properties that everyone who loses weight loves ginger. However, you shouldn’t eat rolls with pickled ginger in the hope that it will burn extra calories. The fact is that the marinade for this root contains a large amount of vinegar, sugar and salt. This, of course, makes it off-limits for anyone losing weight. If you are following a healthy diet and want to reduce your weight, then you should not eat sushi with this snack.
White rice. This product cannot be called healthy, since it has a high calorie content and at the same time low nutrient value. After being cleaned, rice loses all its beneficial components. It becomes like an “empty” food, containing a large amount of carbohydrates and a minimum of other useful substances.
Mayonnaise and sauces. These additives are often added to commercial rolls to add flavor. These additives are very harmful and high in calories.

Rolls with proper nutrition

Many ladies on the path to lightness and a slim figure practice proper nutrition. I wonder if it’s possible to eat rolls on such a diet? If they are dietary, made from rice, cucumber and lean fish, then why not? The main thing is not to eat sushi for dinner, but to include it in breakfast or lunch, making it more tasty and interesting. Low-calorie rolls with proper nutrition will also help you lose weight, and some will even make you squeal with pleasure thanks to such Japanese variety in your usual diet.