Welcome to our new column “Ask a Tokyo Dietitian.” This column supplies professional perception on meals and diet, particularly tailor-made to Japanese life.
Whether or not you are in search of tips about how you can stability conventional Japanese meals with fashionable dietary wants, wish to study native meals labels, or wish to study extra in regards to the newest dietary science, our Registered Dietitians Victoria Lindsay is right here to assist. Every month, she tackles continuously requested questions, dispels myths, and provides sensible recommendation to assist your well being and wellness journey.
Have any questions? Tell us within the feedback under or electronic mail us at [email protected]. Your query could also be featured in a future article.
Even in case you do not like uncooked lishe, there are various different methods to take pleasure in Japan’s extensive number of scrumptious seafood. Picture: Nishihama/PIXTA
Query: Hi there! Since I’m visiting Japan, I want to strive native delicacies together with sushi. Nonetheless, I am probably not concerned with uncooked fish. Do you will have any solutions or issues to strive as an alternative?
Tokyo Nutritionist: Hi there, welcome to Japan! There are such a lot of scrumptious dishes I might wish to strive whereas right here, however I can perceive your curiosity and hesitation about sushi.
Most people who find themselves questioning whether or not to strive sushi fall into not less than considered one of three essential classes:
Individuals who do not like the feel of uncooked fish Individuals who do not just like the style of uncooked fish Individuals who do not like seafood
Fortunately, individuals who fall into every of those teams have choices. If any of those classes apply to you, be at liberty to strive the following pointers when touring and consuming in Japan.
In case you do not just like the slimy, typically slimy texture of uncooked fish, you might wish to strive absolutely cooked seafood dishes as an alternative.
Japan is known for its extensive number of contemporary seafood. Though sushi receives all of the honors, my favourite Japanese dishes embrace completely cooked fish. Attempt sizzling pots with greens and seafood, rice bowls with fish, shrimp tempura, okonomiyaki or grilled seafood dishes. A fish dish utilizing cod or salmon.
An alternative choice is to contemplate aburi sushi, the place the highest of the seafood used within the sushi is flippantly seared with a blowtorch. This modifications the style and texture of the sushi barely and will make it extra palatable for many who are new to consuming uncooked fish.
It seems that for individuals who do not just like the style of uncooked fish, fish with a milder taste that does not have that “fishy odor” could also be preferable. Examples embrace sure forms of seafood akin to cod, sea bream, tuna, scallops and crab.
Lastly, in case you’re undecided in case you actually like seafood, we advocate experimenting with blended dishes that stability the flavour of seafood with different flavors, akin to soups, stews, and stir-fries.
You might also take into account consuming meals containing seaweed, akin to rice balls. Some folks say that due to the seaweed, it would not have a fishy odor and has a light seafood style.
Each brown and white rice could be a part of a nutritious diet when balanced with different meals. Picture: Shige Hattori/PIXTA
Q: I dwell in Japan, and like many different folks residing in Japan, I eat plenty of white rice. Nonetheless, I’ve heard that it is necessary to eat extra entire grains, so ought to I swap to brown rice? Is white rice dangerous to your well being?
TD: Ah, sure, the white rice vs. brown rice debate. I want there was a easy reply as to which one is healthier, however the fact is extra nuanced, so let’s unpack this.
Earlier than we get into it, let me simply remind you that rice, particularly white rice, is a crucial cultural meals in Japan and lots of different components of the world. I really feel strongly that culturally significant meals are necessary to a balanced food regimen. So in case you love rice and it is one thing that is necessary to you, I might by no means advocate giving it up.
Furthermore, we will shortly state that (typically talking) white rice just isn’t dangerous for you. Which is more healthy? As with many issues on the earth of diet, the reply is “it relies upon.”
There are some benefits and drawbacks on the subject of white rice and brown rice.
The primary issue contributing to lots of brown rice’s advantages lies in the truth that brown rice is rice in its pure type. Because of this brown rice has not been refined and the bran and germ haven’t been eliminated like white rice does. For that reason, brown rice accommodates extra fiber, nutritional vitamins, and minerals than white rice. Nonetheless, the quantities of those micronutrients in brown rice are actually small and will not have a lot of an influence when contemplating your general food regimen.
One other advantage of brown rice is expounded to glycemic index scores. The glycemic index is a scoring system that ranks meals primarily based on how nicely they increase blood sugar ranges. White rice has a better glycemic index rating than brown rice, which implies that white rice raises blood sugar ranges sooner than the identical quantity of brown rice, which may result in increased blood sugar ranges.
However earlier than you quit brown rice, take into account the next: Since brown rice just isn’t refined, brown rice might comprise extra good components, however it could additionally comprise dangerous components.
A rising concern within the meals business is the quantity of arsenic and heavy metals in rice as a consequence of environmental contamination. Brown rice accommodates extra arsenic and heavy metals than white rice. Though it’s suitable for eating, individuals who eat giant quantities of brown rice or meals made with brown rice flour might wish to watch out.
With this in thoughts (and excluding sure well being situations that require a alternative between the 2), I encourage my sufferers to consider their rice consumption a bit otherwise. As an alternative of combating over one rice versus the opposite, in the event that they settle for it, why not improve the range of their food regimen by consuming each? As an alternative, they strongly want white rice. If that’s the case, that is tremendous.
Maybe the higher query to ask just isn’t whether or not it is best to eat white rice, however whether or not you might be consuming the optimum quantity to your dietary wants. As a result of white rice is affordable and simple to make, you might find yourself consuming extra of it, crowding out different necessary meals like fruits, greens, and high-protein meals. In case you are uncertain of the optimum stability of rice and different meals, please seek the advice of a registered dietitian.
Victoria Lindsay, MD, is a registered dietitian and dietary guide at Tokyo Medical & Surgical Clinic and a non-public apply primarily based in Tokyo. To contact us, please go to www.victorialindsayrd.com.
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