You’re on your lunch break and proudly walked past the less healthy alternatives to the sushi bar. Sushi is can be a great alternative to mix up your lunch routine but there is often confusion over which is better, rice paper rolls or sushi rolls?
This depends on many factors:
- The Rice
Firstly, both are great choices if you have celiac disease or are gluten intolerant as rice the main carbohydrate. Rice paper rolls have a lot less carbohydrate compared to sushi rolls. The type of rice used in sushi rolls tend to be high GI which can lead to you feeling hungry again soon after. Good news here is there is often brown, red or black rice now available which will lower the GI and add extra nutrients which whole grain provides like added fibre for fullness and B vitamins for energy.
- Fillings Matter
If you choose the teriyaki chicken which is fried and often a low-quality chicken with mostly saturated fat, this is a less healthy choice. If, however your fillings include more fillings like seaweed or avocado as well as a protein like tuna, tofu or smoked salmon, this mix of fibre and protein will keep you feeling fuller longer and give your body healthy types of fats and nutrients. On top of this the added vinegar to sushi helps to lower the GI and give you longer lasting energy. The rice paper rolls have less rice which means potentially more fibre, protein and nutrients from the fillings. However, sushi rice is wrapped in seaweed which gives your body nutrients like iodine for thyroid health as well as a source of iron.
- Calories
The number of calories varies from roll to roll but on average a rice paper roll is often quite low at 418kJ or while sushi rolls vary a lot more and will give your body 627kJ-836kJ.
- Additional sides
Skip the soft drink with your meal as drinking your calories still adds up. Try selecting mineral water, still water, a diet drink or milk if offered. A great option to add onto your meal is a side of edamame, this will help you to reach the 5 serves of vegetables you need a day. Hold off the soy sauce, as one tablespoon of soy sauce takes up around 60% of your maximum salt intake for the day!
Take home message: Both sushi and rice paper rolls can be a healthy alternative to a burger, chips and a coke. Savvy choices when making your selection will determine how much better off you are from the deep-fried alternatives in the food court.
