…sashimi over sushi, as the rice found in sushi can often add a generous amount of carbohydrates.
Consider maki sushi instead of uramaki rolls. There tends to be more rice on the uramaki rolls which contributes a higher carbohydrate content. A six piece maki tuna roll has 30 grams of carbohydrate and 175 calories.
Decadent sushi rolls such as tempura, spicy tuna or Philadelphia rolls contain deep fried ingredients, mayonnaise or cream cheese, making them high in sodium, fat, and carbohydrate.
Just six pieces of a decadent sushi roll has almost 80 grams of carbohydrate – the carb equivalent of 5 slices of bread – and up to 385 calories. So, if you must have a decadent roll; reduce the carbs and calories by sharing it with a friend.
Choose Your Sushi Restaurant Wisely
Having diabetes can leave you more susceptible to developing infections and contracting a foodborne illness. Raw fish may carry parasites, bacteria, and viruses that cause foodborne illness. The Food and Drug Administration (FDA) requires freezing of raw fish used for sushi and sashimi. Thorough freezing will kill the parasites. Raw fish is also highly perishable. Trained sushi chefs know how to buy, examine, store and handle fish to minimize the risk of foodborne illness.
Whether you are eating at a sushi bar or fine Japanese restaurant, to ensure you are getting fresh fish, choose a place that’s busy and serves a lot of sushi. The high turnover gives you a better chance of getting fresh fish. Also, if you don’t want to take chances with raw fish, most sushi menus offer vegetarian sushi or sushi made with cooked fish.
Constance Brown-Riggs, MSEd, RD, CDE, CDN is a registered dietitian, certified diabetes educator, national speaker and author of The African American Guide to Living Well with Diabetes.. She is Dannon One Yogurt Every Day Nutrition Advisor.