Sushi On Keto: Yay Or Nay?

Sushi is a beloved dish for many, but can those on a ketogenic diet enjoy it too? The ketogenic diet is a popular high-fat, low-carb eating plan that aims to promote weight loss and improve mental clarity and overall health. At first glance, sushi seems like it could be a good fit for keto as it often includes fish and seafood. However, the main issue lies in the rice. Traditional sushi rice is seasoned with vinegar, sugar and salt, making it high in carbohydrates and unsuitable for keto.

But fear not, sushi lovers! There are several ways to enjoy sushi while sticking to your keto diet.

Traditional sushi is not keto-approved

Sushi rice is a key ingredient in traditional sushi, and it is this rice that makes it difficult to include in a keto diet. A single cup of plain glutinous sushi rice contains around 35-50 grams of carbohydrates. When you consider that a keto diet typically restricts net carbs to 20-50 grams per day, it becomes clear that sushi rice can quickly push you over the limit.

In addition to the rice, other elements of traditional sushi may also be high in carbohydrates. Western-style sushi rolls, for example, often include sweetened sauces, tempura-battered ingredients, and crunchy toppings, all of which can add to the carb count.

However, it is important to note that there are alternatives to traditional sushi that can be made keto-friendly. These include:

• Sashimi: This is raw fish without any rice or toppings and is a perfect keto-friendly choice.
• Naruto rolls: These rolls use cucumber instead of rice, providing a low-carb and refreshing option.
• Cauliflower rice sushi: By substituting cauliflower rice for traditional sushi rice, you can still enjoy the texture and flavour of sushi without the carbs.

So, while traditional sushi may not be keto-approved, there are ways to enjoy similar dishes that fit within the keto diet.

Sashimi is keto-approved

If you're a sushi lover but also want to stick to your keto diet, you might be wondering if there's any overlap between the two. The good news is that there are some sushi variations that you can safely consume while observing a ketogenic diet regime. And that's where sashimi comes in.

Sashimi is a Japanese dish that consists of thinly sliced, fresh raw fish or seafood served without any rice or other ingredients. It is typically served as an appetizer or part of a larger meal. Since sashimi doesn't contain any rice, it is naturally low in carbs and can be a perfect keto-friendly choice. It is also high in protein and can provide some key essential amino acids.

When ordering sushi at a restaurant, sashimi is your best bet for staying keto-compliant. You can dip the fish into soy sauce (opt for gluten-free or coconut aminos) or try it with some freshly grated wasabi root. If you're making sushi at home, you can use cauliflower rice as a substitute for traditional sushi rice, which is high in carbs and not suitable for keto.

So, if you're craving sushi but want to keep your ketosis intact, sashimi is a delicious and keto-approved option to satisfy your seafood craving!

Naruto rolls are keto-approved

If you're a sushi lover but are also trying to stick to a keto diet, you may be wondering if there's a way to enjoy your favourite Japanese dish without compromising your low-carb lifestyle. The good news is that there is! Enter Naruto rolls—a delicious and keto-friendly alternative to traditional sushi.

Naruto rolls are a type of sushi that uses thin slices of cucumber instead of rice to hold the ingredients together. They are named after the whirlpools in the Naruto Straits between Awaji Island and Naruto in Japan, as the spiral patterns of the cucumber rolls resemble these whirlpools.

Traditional sushi is typically made with rice, which is high in carbohydrates and not suitable for a keto diet. By substituting cucumber for rice, Naruto rolls offer a refreshing and crisp texture while keeping the carb count low. Cucumber is a great option for those watching their carb intake as it is low in calories and carbs, and it provides a good source of hydration thanks to its high water content.

How to Make Naruto Rolls

To make Naruto rolls at home, start by slicing long cucumbers into thin sheets using a vegetable peeler. Avoid the middle section of the cucumber as it contains the most water, making it difficult to work with. Next, layer the cucumber slices onto a sushi bamboo mat, making sure they overlap slightly. Add your desired fillings—such as avocado, raw salmon, tuna, or other sashimi-grade fish—and roll it all up, just like you would with traditional sushi. To help the roll hold its shape, wrap it in cling film and chill it in the fridge or freezer before slicing.

Tips for Dining Out

While Naruto rolls are a great keto-friendly option, it's important to note that not all sushi restaurants offer them on their menu. If you're dining out, be sure to check the menu in advance or call ahead to inquire about their low-carb options. When ordering, be mindful of any additional sauces or fillings that may contain hidden carbs, such as imitation crab meat, which is often high in carbohydrates. Instead, opt for fresh fish and simple condiments like soy sauce or wasabi.

Cauliflower rice sushi is keto-approved

Sushi is a Japanese dish typically made with vinegared rice, fish or seafood, and other ingredients such as vegetables and seaweed. While sushi is a delicious and healthy dish, the rice used in it is high in carbohydrates, making it unsuitable for people on a keto diet. However, there is a way to enjoy sushi while sticking to your keto diet—by using cauliflower rice instead of traditional rice!

Cauliflower rice sushi is a keto-approved alternative to traditional sushi. It is made by grating or processing cauliflower florets into small, rice-like granules. This low-carb option still offers the familiar texture and taste of sushi rice without compromising your keto diet. By making this simple swap, you can enjoy delicious sushi rolls without the carb-loaded rice.

To make keto-friendly cauliflower rice sushi at home, start by preparing the cauliflower rice. You can either grate the cauliflower by hand or pulse it in a food processor until it reaches a rice-like consistency. It is important to remove any excess moisture from the cauliflower rice by squeezing it with a clean kitchen towel. This step will help ensure that your sushi rolls stay intact and don't become soggy.

Once your cauliflower rice is ready, it's time to assemble your sushi rolls. Place a sheet of nori (roasted seaweed) on a flat surface and spread the cauliflower rice evenly, leaving a small border. Add your choice of low-carb fillings, such as sliced avocado, cucumber, or sashimi-grade fish. You can also include creamy mayonnaise or spicy sriracha for an extra kick.

When adding the fillings, be mindful not to overstuff the roll, as this can cause it to fall apart. Use a sushi mat to help you roll the nori sheet tightly and firmly. Wet the border of the nori sheet with water to seal the roll. Refrigerate the roll for about 15-20 minutes to firm it up before slicing it into bite-sized pieces with a sharp, wet knife.

By following these simple steps, you can enjoy delicious and keto-approved cauliflower rice sushi. It's a creative way to satisfy your sushi cravings while adhering to your low-carb, high-fat lifestyle. So, get rolling and enjoy your healthy, homemade sushi feast!

Temaki (hand rolls) are keto-approved

While traditional sushi is typically made with rice, a high-carb food that is not suitable for keto, there are keto-friendly alternatives that allow you to enjoy the taste of sushi while adhering to your dietary restrictions. One such option is Temaki, or hand rolls.

Temaki is a type of sushi that originated in Japan, where it is considered a fast-food version of the dish. It gets its name from the Japanese words "te", meaning hand, and "maki", meaning to roll. As the name suggests, Temaki is rolled by hand into individual-sized portions and is generally eaten with the hands, without the use of chopsticks.

To make Temaki, you'll need half or a quarter sheet of nori (dried seaweed) with a layer of rice spread on top. The rice can be traditional sushi rice or a keto-friendly alternative such as cauliflower rice. You then add your desired toppings—seafood, vegetables, or other keto-friendly ingredients. The nori is then carefully rolled from the bottom corner to the top corner, forming a cone shape.

When eating Temaki, it's best to consume it soon after it's made as the nori stays crisp and brittle. This helps ensure that the fillings don't fall out when you bite into it. While Temaki is not typically served with accompaniments like soy sauce, wasabi, and pickled ginger, some people choose to put these inside the Temaki for added convenience.

By opting for Temaki and making a few simple substitutions, you can enjoy a delicious keto-approved sushi experience without compromising your low-carb, high-fat lifestyle.

Frequently asked questions