Sushi is off the menu once you live low-carb, right?
Are you aware of the shocking truth behind rice sushi? Sushi is healthy right?
Hmm, once you see the shocking infographic below, you may need to think again.
Is sushi low-carb?
Sushi is a high-carb meal. Sushi is full of rice, often added sugar and flour, and so is high in carbs with minimal salmon or protein.
You may not thank me for posting the picture below. I bet you were eating sushi thinking it was a healthy alternative to sandwiches?
But when you see deconstructed sushi and the equivalent number of slices of bread, you may never touch it again.
Once you see sushi broken down into its counterparts, and understand how rice affects your blood sugars, you may want to stop eating sushi from now on.
What's in regular sushi?
You probably already know that traditional sushi contains white rice (or sometimes brown rice), but did you know that many sushi contains added sugar to help the rice become sticky?
There is also sugar in the Japanese pickled ginger, there are added sugars to the sweet teriyaki sticky sauces and wheat in the crumbed bread or panko coatings.
And did you know sushi is made with shorter grain rice which has a higher starch content?
And when you see how little nutrition there is, you may decide never to eat sushi again. It's just not worth the high blood sugars.
Is there protein in sushi?
There's not much protein in sushi.
1 California roll (20g) = 1.1g protein, 2g net carbs, 0.9g fat
1 vegetarian sushi (22g) = 0.4g protein, 3.3g net carbs, 0.3g fat
1 sushi avocado roll (20g) = 0.3g protein, 4.2g net carbs, 0.8g fat
Nutritional values from cronometer.com
To eat 30g protein, you would have to eat one of the following:
- 27 California rolls
- 75 vegetarian sushi rolls
- 100 sushi avocado rolls
- 1 chicken breast (100g/3.5oz)
Is sushi nutritious?
You know I'm always repeating myself asking you to give up the sandwiches, because, in reality, it is the filling that is the nutritious part, well this picture is an incredibly visual way to understand that.
Take a look at other shocking food autopsies and see how you can make healthier choices. Sushi, sandwiches, rolls, sweets, soda and all other high carb foods are all about crowding out nutrition.
Healthy sushi alternatives
High-carb foods such as bread, pasta and rice, bulk up your meals and crowd nutritious foods out.
Next time you're tempted to pick up sushi or a sandwich, take a look at what is really inside. Start by throwing half the rice or bread away. Baby steps.
And start to say no to the juice or soda you usually enjoy with your sushi. Save some money and carbs, bring a bottle of flavoured water or ask for a glass of tap water. More often than not, they will say yes.
No rice sushi
My children love sushi, so I knew I had to develop a low-carb sushi recipe.
My cream cheese sushi is a rice-free alternative you will adore. It is packed with far more salmon than traditional sushi, has lots of vegetables and healthy fat to keep you fuller for longer, rather than having that afternoon sugar crash you are probably used to.
You can store the cream cheese sushi in the fridge for up to 3 days.
If you take the low-carb sushi for a packed lunch, you need to ensure it is packed with a chiller block in an insulated box.
The Ultimate LOW-CARB Lunchbox Book: This isn’t about doing more, it’s about doing things DIFFERENTLY!! DON'T WAIT - BUY NOW
For more ideas for lunches:
- How to help your child eat real food
- High carb vs low-carb lunch box review
- 50 yummy sugar-free snacks for kids
Low-Carb Sushi Recipe
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Recipe Video (tap to play)
- Mix the cream cheese with a fork until soft. Add the salmon and stir through.
- Place the salmon cream cheese mixture along the nori sheet leaving a 1 inch strip at the end. Wet the strip of nori sheet with a little water to make it sticky.
- Place vegetable sticks along the centre and length of the cream cheese mixture.
- Roll up firmly from the cream cheese end and enclose using the nori sticky strip.
- Leave on the chopping board while you are making the next sheet, then cut into small sushi rolls.
- Cut the sushi into 16 pieces. 1 serving = 4 pieces.
- Nutrition values are calculated for the nori sheets, salmon and cream cheese basic roll.
- Your choice of vegetables used is additional.