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Whole Grain Benefits

Is Sushi Healthy? The Best Rolls to Order – Cleveland Clinic



Sushi is perceived as a well-rounded range of foods, not least because a roll alone can contain filling carbohydrates, delicious vegetables and fresh fish. Piling up the sauces or tempura prawns tastes even better, although you might suspect these sushi rolls might not be quite as good for you.

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How healthy is sushi? And does sushi make you fat? Nutritionist Maxine Smith, RD, LD shared what is best to order in a Japanese restaurant – and what is best to eat in moderation.

What Are The Health Benefits Of Sushi?

“Sushi can have many of the different food groups in one,” says Smith. This means you are getting protein, carbohydrates, fat, antioxidant nutrients (vitamins E and C), and fat-soluble vitamins like B12 and K.

Depending on the order, a sushi menu can also contain:

Healthy fats

All fish contain protein, but only some have omega-3 fatty acids. These healthy fats benefit your heart by reducing the risk of cardiovascular disease or blood clots. In addition, they offer brain boosts and have anti-inflammatory properties. Mackerel is a good source of omega-3 fats, as is salmon, tuna, and eel.

Avocado sushi rolls are also great sources of monounsaturated fat, another heart-healthy fat that can lower bad cholesterol.


Pickled ginger, seaweed, and wasabi contain antioxidants or naturally occurring vitamins and minerals that offer several health benefits. “Antioxidant and anti-inflammatory properties often go hand in hand,” says Smith. “And when you add up different food sources with antioxidant and anti-inflammatory properties, you can do your body good.”

Healthy carbohydrates

Choosing sushi with brown rice, a whole grain, is a health conscious choice. “You will get more health benefits from the fiber, from more B vitamins, magnesium, selenium and some other minerals.”

In contrast, regular sushi rice contains extra salt and vinegar and is more starchy. “That helps with packing,” says Smith. “It’s processed. Any grain that is processed more, in which the outer bran part of the grain is removed, is less healthy. “

Soluble fiber

In addition to brown rice, avocado, seaweed salad, and edamame are good sources of soluble fiber. This type “makes you feel full,” says Smith, and also helps lower cholesterol and control blood sugar levels

Which sushi should you avoid?

Certain types of sushi – or sushi add-ons – are best reserved for special occasions as they can be harmful to your health.

Mayonnaise and cream cheese

Unlike avocado, mayonnaise and cream cheese contain unhealthy saturated fats, which have been linked to an increased risk of heart disease and the build-up of bad cholesterol in the arteries.


Fried foods are known to be unhealthy – including sushi made with tempura batter. “You can easily add 100, maybe 200 extra calories by frying the fish and then adding mayonnaise and sauces,” says Smith. “They also add a lot more sodium. You can literally get all of your sodium needs for the day in one sushi roll. ”


Certain fish (including high quality tuna) contain mercury, a metal that is toxic in high concentrations. If sushi is a regular part of your meal order, Smith recommends sticking to smaller fish, which are lower in mercury.

The best (and healthiest) rolls made to order

When ordering pizza, the calories can quickly add up from the toppings piling up. Sushi is very similar. “As in many cases, simplicity is best,” says Smith. “A simple bun is very low in calories. It could be a light meal, so you’re talking about 300 calories or so. You can easily double that by jumping into some of the fancier roles and bigger top-of-the-line roles. “

Other healthy bun options include:

Hosomaki rolls

Hosomaki rolls contain seaweed wrapped around rice and fish or vegetables. “These buns are usually smaller, about half the carbs and calories of some of the more typical maki rolls,” says Smith. You can make this choice even healthier by asking the chefs to save the rice or cut a six-piece roll into eight (or more) pieces and share with a friend.

Popular Hosomaki rolls are:

  • Tekka Maki (tuna).
  • Sake Maki (salmon).
  • Kappa Maki (cucumber).
  • Kanpyo Maki (Pumpkin).
  • Shinko Maki (pickled radish).

Sashimi or nigiri

Nigiri – or individual pieces of fish lying on a shaped lump of rice – or the thinly sliced ​​sashimi are also good choices. Ordering sashimi over vegetables adds even more nutrients, adds Smith. Popular fish used for sashimi or nigiri include:

  • Maguro (tuna).
  • Sake (salmon).
  • Hamachi (yellowtail).
  • Uni (sea urchin).
  • Unagi (eel).
  • Ikura (salmon roe or fish eggs).
  • Saba (mackerel).
  • Amaebi (sweet prawns).

Naruto roles

For the ultimate low-carb choice, opt for Naruto rolls that wrap fish or vegetables in cucumber instead of rice.

Tips for ordering sushi smartly

Sushi menus can be overwhelming, but planning your order ahead of time can help avoid orders that you may regret later. “Starting the day with a plan is always a good idea – and you can include healthy restaurant meals in that plan,” says Smith. “Japanese foods can be part of a variety of healthy cuisines: healthy options are almost everywhere!”

Other things that smart sushi connoisseurs keep in mind:

Raw fish may not be safe to eat

While cooked or vegetable-heavy sushi rolls are generally safe for everyone, raw fish rolls can be unsafe for certain groups, including:

  • Anyone who is more prone to foodborne diseases.
  • All persons under five years of age and over 65 years of age.
  • People with weakened immune systems.
  • People taking immunosuppressants.
  • Pregnant woman.
  • People with high levels of iron in their blood called haemochromatosis.

Choose your spices wisely

Sushi spices can contain more sodium than you think. “One teaspoon of wasabi only gives you 105 milligrams of sodium – but one tablespoon of soy sauce, which is easily soaked up by this rice, contains about 900 milligrams of sodium,” says Smith. Even pickled ginger has a surprising amount of sodium – a few tablespoons could absorb a few hundred milligrams.

Low sodium soy sauce is a great option, as is ordering sauces on the side so you can dip in however you want – and to your liking.

If you pay attention to carbohydrates, pay attention to your stuff

In sushi, too, carbohydrates can add up surprisingly quickly. “Sushi rice can be packed pretty tight,” says Smith. “You have to be careful, because one sushi roll could literally consume four pieces of bread.” Sweeter sauces can also be deceptively high in carbohydrates. Smith says she recently looked at a small packet of sweet chili sauce and found that it contained almost two tablespoons of sugar.

Order a healthy starter

Edamame, or cooked soybeans, are excellent choices to start a meal.Edamame is high in fiber and vegetable protein, which makes you feel full, ”says Smith. “It also takes time to eat. So when you’re in a crowd, you can save a few calories by doing something healthy. “

Smith says a side salad is also a starter that cannot be lost. “Dark green leafy vegetables are good daily choices. If you order a side salad, you get more nutrients. “

Note that both seaweed salad and soup are low in calories but high in sodium. In fact, seaweed salad could contain 500 to 1,000 milligrams of sodium.

View portion sizes

While you might be tempted to go all out and order a sushi boat every time you visit a Japanese restaurant, restraint is best. “If you limit your order to a bun and edamame, it could be very low in calories,” she says. “If you can get a restaurant meal for 700 calories or less, that’s pretty good business – lots of heart-healthy light menu options are somewhere between 500 and 700 calories on the menu.”

As with any restaurant visit, what you order makes all the difference. “Sushi can be a very healthy, green food – if you just order it,” says Smith. “If you fancy sushi or enjoy the social aspect of eating sushi with other people, give it a try. It can be a fun experience. ”

You just want to be selective and do your research beforehand so that you can nourish your body well and make the best decisions, ”she adds. “With a little foresight, you can make healthy decisions.”

Whole Grain Benefits

How to live longer: Whole grains can boost longevity Introduction



In recent years, supermarkets have struggled to meet demand for healthier foods after the evidence of healthy eating increased. Fruits and vegetables are often revered for their endless benefits, but in recent years other foods have also proven to be buffers against a number of ailments. There is a growing line of research highlighting the health benefits of consuming whole grains and their potential longevity effects.

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Doctor Qi Sun, associate professor at Harvard Medical School, stated that a whole-grain diet is also “linked to a lower risk of cardiovascular disease, type 2 diabetes, metabolic syndrome and certain types of cancer.”

The study was based on nutritional information from more than 100,000 men and women followed for more than 20 years.

Participants who replaced one serving of refined grains per day with whole grain products reduced their risk of death by eight percent over the study period.

Research suggests that the longevity effects are due to the compounds, particularly fiber, magnesium, vitamins, and phytochemicals.


Dietary guidelines recommend eating at least three servings of whole grains a day, with a survivor reducing the overall risk of death by 5 percent.

A serving of whole grains is equivalent to 28 grams or 1 ounce, that’s three cups of popcorn, one cup of whole grain muesli or a slice of whole grain bread.

In addition, the results showed that the risk of death was reduced by 20 percent during the study period if a daily serving of red meat was replaced with whole grain products.

Sun said, “If you really look at whole grain consumption with other diseases, stroke, heart disease, and colon cancer, whole grains are consistently associated with lower risk for these diseases.

“Half of the grains that a person consumes every day should come from whole grain products.”

David Jacobs, a professor of epidemiology at the University of Minnesota School who was not involved in the study, commented: “[The study] showed, as some other studies have shown in several other contexts, that consumption of whole grains is associated with reduced all-cause mortality and mortality from cardiovascular disease, but not particularly strongly associated with mortality from cancer.

“It is a very difficult thing in nutritional epidemiology to separate such things and make certain statements.”

The researchers also explained that whole grains have a lower glycemic index, meaning they result in less increases and decreases in blood sugar, and explain how the food might protect against type 2 diabetes.

The Mayo Clinic notes that unrefined whole grains are a superior source of fiber when compared to other nutrients.

The health authority recommends adding them to your diet by “enjoying breakfasts that contain whole grains, such as whole bran flakes, whole wheat meal, or oatmeal”.

“Replace plan bagels with wholegrain toast or wholegrain bagels,” it continues. “Bring sandwiches with whole grain bread or rolls.”

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Whole Grain Benefits

Tom Brady reveals he doesn’t ‘eat much bread’ and experts say it can keep you young



Tom Brady isn’t a fan of bread, but that didn’t stop him from becoming a Subway spokesperson.

The six-time NFL Super Bowl champion confirmed his new partnership with the global sandwich chain in an Instagram post he shared with his 10.1 million followers on Sunday.

“As this new commercial will tell you, I don’t eat a lot of bread, but at the end of the day I know size when I see it,” he wrote.


Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. While the NFL quarterback allegedly avoids bread to keep his digestive system in tip-top shape, it turns out that scraping bread off can help you look and feel young.

Registered nutritionist Maryann Walsh of Walsh Nutrition Consulting told Fox News that some carbohydrate-free guests report having more energy throughout the day. report that they have more energy throughout the day.

“Consuming large amounts of bread or refined carbohydrates can cause blood sugar spikes, followed by a blood sugar drop that makes you feel sluggish,” said Walsh. “By eliminating or significantly reducing bread, it can help some experience more sustained blood sugar levels, resulting in more sustained energy levels.”

She added, “Blood sugar spikes from overeating can accelerate aging, as Advanced Glycation End Products (aptly named AGEs) accelerate aging. AGEs are associated with increased oxidative stress and inflammation, leading to undesirable accelerated skin aging and joint inflammation, and an increased susceptibility to diseases such as diabetes and cardiovascular disease. “


Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten - key ingredients found in most commercially made breads.  (iStock)

Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. (iStock)

Aside from potential energy and longevity, Walsh said avoiding bread could contribute to an overall leaner figure.

“Since bread is an important source of carbohydrates, it can cause water retention in the body, which can make many feel bloated,” she said. “Carbohydrates turn into glycogen in the body, and glycogen normally holds two to three times its weight in water. Because of this, when people start a low-carb diet, they lose weight quickly when they start out because, in addition to losing fat, often they don’t hold on as much water . “


It’s not clear if the Tampa Bay Buccaneers quarterback watched a fountain of youth from cutting bread, but Brady’s personal chef – Allen Campbell – told that the NFL star is following an organic, gluten-free diet to keep his guts healthy maintain health.

“Gluten is the protein in bread that can ‘react’ with our immune system,” said registered nutritionist Caroline Thomason in an interview with Fox News. “In people who are sensitive to gluten and who experience negative reactions when they eat bread, gluten increases the inflammation in their bodies.”

Gluten is a protein found in various types of grain, including wheat, barley, and rye.

Gluten is a protein found in various types of grain, including wheat, barley, and rye.

She continued, “The symptoms of gluten intolerance can be insidious. These include rashes, indigestion, gas, headaches, and fatigue.”


Other symptoms of gluten sensitivity include joint pain, fatigue, and gastrointestinal issues, which she said can happen to people who have been diagnosed with celiac disease or not, according to Walsh.

“Gluten-free bread and pasta are available, but it’s important to note that just because a product is gluten-free doesn’t mean it’s low in carbohydrates,” said Walsh. “Anyone who hopes to feel better by doing without or reducing bread will want to enjoy gluten-free bread sparingly.”


Jinan Banna, a nutrition professor at the University of Hawaii at Manoa, told Fox News that people who are not sensitive to gluten have little reason to avoid bread.

While there are benefits to not overeating, most people don't need to cut out carbohydrates or gluten to stay healthy.

While there are benefits to not overeating, most people don’t need to cut out carbohydrates or gluten to stay healthy.

“Bread is a source of carbohydrates that our bodies can use for energy, and it’s also rich in vitamins and minerals,” said Banna. “Whole grain bread also provides several grams of fiber per slice, which is important for digestive health, weight management, and maintaining heart health.”


In addition to Brady’s bread- and gluten-free diet, the quarterback is also said to exclude selected vegetables from his diet for similar gut health reasons.

“Tom Brady is likely to exclude nightshades – tomatoes, eggplants, peppers, etc. – from his diet because they have also been shown to work with our immune systems,” said Thomason. “This is especially true for people with autoimmune diseases who are more prone to lower immune systems.”


Brady’s representatives did not immediately respond to Fox News’ request for comment.

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Whole Grain Benefits

What Is Cellulose and Is It Safe to Eat?



Cellulose is a fiber found in fruits, vegetables, and other plant foods as part of a plant’s cell walls. It occurs in tree bark and in the leaves of a plant.

When you eat plant foods, you are consuming cellulose. But you may not know that cellulose fiber is also being removed from plants to be used as an additive in many other foods and sold as dietary supplements (1).

This article provides an overview of cellulose, where it is commonly found and whether it is safe to consume.

Cellulose consists of a number of sugar molecules that are linked together in a long chain. Since it is a fiber that forms plant cell walls, it is found in all plant foods.

When you ingest foods that contain it, the cellulose stays intact as it travels through your small intestine. Humans do not have the enzymes needed to break down cellulose (1).

Cellulose is also an insoluble fiber and does not dissolve in water. When consumed, insoluble fiber can help push food through the digestive system and aid in regular bowel movements (2).

In addition to their role in digestive health, fiber like cellulose can also be beneficial in other ways. Studies suggest that high fiber intake may reduce the risk of various diseases, including stomach cancer and heart disease (3).


Cellulose is an indigestible, insoluble fiber found in fruits, vegetables, and other plants.

Fruits, vegetables, legumes, whole grains, nuts, seeds, and other plant-based foods contain varying amounts of cellulose. The skin of plant foods usually contains more cellulose than the pulp.

Celery in particular has a very high cellulose content. If you’ve ever got stringy pieces of celery between your teeth, you’ve felt cellulose in action (4).

Cellulose is also a common food additive. In this use, it is obtained either from wood or waste from the production of plant-based foods such as oat shells or peanut and almond shells (1).

Other names for cellulose added to food include:

  • Cellulose rubber
  • microcrystalline cellulose
  • Sodium carboxymethyl cellulose
  • microcrystalline cellulose

Cellulose can be added to grated cheese or dried spice mixes to prevent lumps. It’s also found in some ice creams and frozen yogurts, especially low-fat varieties, to thicken or blend the product and add thickness without fat (1).

Bread products can be fortified with cellulose to increase their fiber content. Additionally, cellulose can add bulk to nutritional or low-calorie foods like meal replacement shakes so that they become filling without adding to total calories (1).

It’s worth noting that fiber is generally added to many foods, even things like yogurt and ground beef. If you are interested to see if the products you have bought contain cellulose or other added fiber, check the ingredients list.

Finally, cellulose is available in the form of dietary supplements. Cellulose supplements often contain a modified version of cellulose that forms a gel in the digestive tract.

Manufacturers of these supplements claim that they will help you fill your stomach, lower your caloric intake, and promote weight loss (2, 5).

However, it is unclear whether cellulose preparations meet their requirements.

A manufacturer-sponsored study of the weight loss effects of the cellulose supplement Plenity found that people who took the supplement lost more weight than those who took a placebo after 24 weeks. However, further long-term studies are required (5).


Cellulose is found in all plant-based foods and in the form of dietary supplements. It is a common food additive and is found in ice cream, grated cheese, and dietary foods, among others.

Eating cellulose – especially from whole fruits and vegetables, grains, beans, and other plant-based foods – is generally considered safe.

All of the possible disadvantages of cellulose are related to the side effects of consuming too much fiber. In general, if you eat too much cellulose, fiber, or take cellulosic supplements, you may experience:

  • Flatulence
  • Upset stomach
  • gas
  • constipation
  • diarrhea

Current dietary guidelines recommend that adults consume at least 25 grams of fiber per day from food, but may require more or less depending on age, gender, and personal needs (6).

If you are following a high-fiber diet or increasing your fiber intake, you should drink plenty of water to avoid unpleasant side effects. Exercise can also help.

Those on a low-fiber diet should limit their intake of cellulose. People with a health condition that affects the digestive system, such as: B. Inflammatory Bowel Disease (IBD) also need to watch out for cellulose in food.

Cellulose as a food additive is generally recognized as safe (GRAS) by the Food and Drug Administration (FDA). The amounts of cellulose currently used in food are not considered to be hazardous to humans (7).

Keep in mind, however, that getting fiber from whole plant foods is usually better than getting it from additives or supplements. In addition to fiber, these foods provide many other beneficial nutrients and compounds.

Before adding any cellulosic supplements to your diet, it is best to speak with a doctor.


Consuming cellulose from foods, supplements, or additives is likely to be safe for most people. However, too much of it can lead to side effects that come with excessive consumption of fiber such as gas, gas, and abdominal pain.

Cellulose is a type of fiber that forms the cell walls of plants. When you eat plant foods, you are eating cellulose.

Many other foods, from grated cheese to low-calorie or diet foods, have cellulose added to support various properties. Cellulose also exists in the form of dietary supplements.

It is generally safe to consume cellulose. However, if you eat too much cellulose or fiber, you may experience nasty side effects such as gas and gas.

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