Sushi On Keto: What You Need To Know

Sushi is a Japanese dish that traditionally consists of fish and rice. The keto diet is a high-fat, low-carb diet. So, is sushi allowed on keto?

The answer is yes and no. While traditional sushi is not keto-friendly due to the presence of rice, there are many sushi variations that can be enjoyed while following a keto diet. These include sashimi, which is plain raw fish without rice or toppings, and Naruto, where the ingredients are wrapped in cucumber instead of rice.

When ordering sushi at a restaurant, it is important to be mindful of the ingredients and watch out for dishes containing rice, breading, soy, sugar, and starch. However, there are some keto-friendly options available, such as edamame, miso soup, seaweed salad, and chicken skewers.

It is also possible to make your own keto-friendly sushi at home by using alternatives like cauliflower rice or soy wrappers instead of traditional sushi rice.

Sashimi is keto-friendly

If you're on a keto diet and craving sushi, sashimi is your best option. Sashimi is simply slices of raw fish, with no rice or toppings. It's a delicious and healthy option, providing lean protein and healthy fats, and it's completely free of carbohydrates.

When dining at a Japanese restaurant, you can also order other keto-friendly dishes such as Naruto rolls, which are similar to sushi rolls but use cucumber instead of rice. You can also ask for rice-free sushi bowls or substitute the rice with sliced cucumber, lettuce, or zucchini.

If you're making sushi at home, you can use cauliflower rice or soy wrappers as substitutes for traditional sushi rice. Just be mindful of the ingredients and their macros to ensure they fit within your keto diet.

So, if you're on a keto diet, don't deprive yourself of the delights of Japanese cuisine. Sashimi is a fantastic option that will satisfy your sushi cravings while keeping you in ketosis!

Naruto is a keto-friendly alternative to sushi

Sushi is a Japanese dish that has become popular worldwide. It was first created in Southeast Asia and Southern China and introduced to Japan in the 8th century. The traditional method of making sushi involved salting fish and wrapping it in fermented rice for preservation. However, the sushi we commonly see today has evolved into rolls shaped with seaweed sheets and filled with rice.

While sushi is a delicious dish, it may not be suitable for those following a keto diet due to the presence of rice, which is a source of carbohydrates. Carbohydrates are restricted on a keto diet to induce a state of ketosis, where the body burns fat for energy instead of carbohydrates.

However, this does not mean that those on a keto diet have to miss out on the delights of sushi altogether. There are keto-friendly alternatives and modifications that can be made to enjoy sushi while adhering to the dietary restrictions of keto. One such alternative is Naruto sushi.

Naruto sushi is a type of sushi that uses thin, rolled cucumber instead of rice. It is a naturally low-carb option as it eliminates the rice component, which is the main source of carbohydrates in traditional sushi. By substituting cucumber for rice, Naruto sushi offers a refreshing and crunchy texture while still allowing you to enjoy the flavours of the seafood and vegetable fillings.

To make Naruto sushi at home, you can follow these simple steps:

• Choose your seafood, such as sashimi-grade tuna or salmon, and slice it into thin strips.
• Prepare your vegetables, such as cucumber, avocado, and green onions, by slicing them into thin strips as well.
• Slice the cucumber into thin sheets to use as the wrapper. This can be a bit tricky, and it is recommended to refer to a video tutorial for the best technique.
• Layer your chosen fillings at one end of the cucumber wrapper, just as you would with traditional sushi rice.
• Carefully roll the cucumber around the fillings, creating a tight cylinder. You can use toothpicks to help hold the roll together if needed.
• Cut the roll into discs using a sharp knife. Remove the toothpicks if you used any.
• Arrange the Naruto sushi on a plate and sprinkle with toppings such as sesame seeds, chia seeds, or chopped green onions.
• Serve with your favourite dipping sauces, such as soy sauce, Sriracha, or ponzu sauce.

In addition to making Naruto sushi at home, some sushi restaurants also offer it on their menus. When dining out, look for Naruto sushi or ask if they can modify their rolls to exclude the rice. This way, you can still enjoy the flavours and experience of sushi while staying within the guidelines of your keto diet.

Cauliflower rice can be used as a low-carb substitute

Sushi is a Japanese dish that traditionally consists of vinegared rice with added sugar and salt, along with various toppings and fillings. While it is typically made with rice, which is high in carbohydrates, it is possible to make a low-carb version using cauliflower rice as a substitute. This alternative maintains the taste and consistency of traditional sushi while adhering to the keto diet's strict no-carb rule.

Cauliflower rice is made by pulsing cauliflower florets in a food processor until they resemble the size and texture of rice grains. It is important not to over-process the cauliflower to avoid a paste-like consistency. The "rice" is then cooked in a hot pan to remove excess moisture and can be seasoned with soy sauce during this step.

For keto sushi, the cauliflower rice is typically mixed with cream cheese and rice vinegar to create a sticky texture similar to that of traditional sushi rice. This mixture is then spread onto nori sheets (seaweed sheets) and filled with a variety of low-carb ingredients such as smoked salmon, cucumber, avocado, and mayonnaise. The roll is then cut into pieces and served.

Some recipes suggest adding ingredients like gelatin, keto powdered sugar, or erythritol to enhance the flavour and texture of the cauliflower rice. However, it is important to note that cauliflower rice may not be sticky enough for "inside-out" rolls where the rice is on the outside of the nori sheet.

Overall, cauliflower rice is a versatile and tasty substitute for traditional sushi rice, allowing individuals on a keto diet to enjoy the flavours of sushi without compromising their dietary restrictions.

Avoid tempura and teriyaki

Sushi lovers on a keto diet can still enjoy their favourite Japanese dish, but they must be careful to avoid certain foods. Two of the foods to be avoided are tempura and teriyaki.

Tempura is a dish of seafood or vegetables that have been breaded and then fried. Breading and frying add carbs, so tempura is not keto-friendly. If you're making keto sushi at home, you can use pork rind tempura breading and fry your shrimp in keto avocado oil. However, this is a treat, not a regular meal, as it is still high in carbs.

Teriyaki sauce is also not keto-friendly. It is usually made with sugar, such as brown sugar, honey, or pineapple juice, and is high in carbs. However, there are keto-friendly teriyaki sauce recipes available, and some store-bought options. When making your own, you can use a granulated sweetener that substitutes sugar at a 1:1 ratio, such as Lakanto, which uses erythritol or an erythritol/monk fruit blend. You can also use allulose, but it may harden when cooled.

Check the ingredients and macros before ordering

When ordering sushi, it's important to be mindful of the ingredients and their macros to ensure they align with your keto diet. Here are some tips to help you make informed choices:

Check the Ingredients

Traditional sushi rolls are typically made with rice, which is high in carbohydrates and not suitable for a keto diet. However, you can still enjoy sushi by opting for rice-free options or choosing alternative ingredients. Here are some suggestions:

• Sashimi: This is your best option as it consists of just the fish without any rice. You can enjoy delicious salmon or tuna without worrying about carbs.
• Naruto or Cucumber Rolls: In these rolls, the ingredients are wrapped in cucumber instead of rice, providing a keto-friendly alternative.
• Skinny Rolls: Many sushi restaurants offer non-rice rolls called "skinny rolls." These often use cucumber or soy paper as a wrapper and include fillings such as crab, avocado, and fish.
• Rice Substitutes: When making sushi at home, you can substitute rice with shredded crab or riced cauliflower. This allows you to create keto-friendly sushi rolls with a similar texture.
• Avoid Imitation Crab: Imitation crab, also known as "Kani," is made with white fish that has been processed and reshaped. It often contains binders, fillers, and sugars, making it high in carbohydrates. Opt for real crab instead.
• Beware of Sauces: Sweet sauces on sushi rolls can contain a lot of sugar. Ask for no sauce or choose a different roll. Soy sauce is generally okay in moderation, but be cautious of dishes with excessive soy, like teriyaki.

Understand the Macros

To ensure your sushi choices fit within your keto macros, it's helpful to understand the carbohydrate content of different ingredients. Here are some key points to consider:

• Sushi Rice: Sushi rice is seasoned with sugar and rice vinegar, making it high in carbs. One cup of plain glutinous sushi rice contains approximately 36.5 grams of total carbs and 34.8 grams of net carbs.
• Tuna Roll: A tuna roll with rice and raw tuna will have around 4.59 grams of total carbs.
• California Maki: This roll, which includes rice, crab sticks, avocado, and other ingredients, has approximately 5.5 grams of total carbs and 5.2 grams of net carbs.
• Edamame: While it is made from legumes, edamame can be a keto-friendly option in moderation. One cup of edamame contains 6.9 grams of total carbs.

By checking the ingredients and understanding the macros, you can make informed choices when ordering sushi. Remember that sashimi, Naruto rolls, and skinny rolls are your best options for staying within your keto diet restrictions. Don't be afraid to ask the restaurant staff about their low-carb recommendations or request customizations to suit your needs.

Frequently asked questions