California roll
CARBS
38 grams
PROTEINS
6 grams
FATS
4 grams
Quantity: 1 roll (approx. 225 grams)
Glycemic Index: Medium (56-69)
Glycemic Load: 19
Fiber: 3 grams
Key Nutrients: Vitamin B12 from crab, Vitamin K, C, and potassium from avocado.
Health Impact: The high carbohydrate content from the rice can lead to quick digestion and rapid increase in blood sugar levels, necessitating careful insulin management.
💉 Suggested Bolus
Consider a dual-wave or extended bolus to manage the delayed digestion of fats and proteins along with the immediate rise from carbs.
🍽️ Best Paired With (Veg)
- Mixed greens salad with olive oil and vinegar – Adds fiber and healthy fats to the meal, aiding in slower digestion and further stabilizing blood sugar levels.
- Steamed asparagus with lemon zest – Provides a low-carb side that complements the main dish without adding significant carbs, supporting overall metabolic control.
🍽️ Best Paired With (Non Veg)
- Grilled sardines – Offers high-quality protein and omega-3 fatty acids, enhancing satiety and blood sugar control.
- Roasted chicken breast – Lean protein helps to moderate blood glucose levels and provides essential nutrients without carbs.
🥄 Smart Substitutes
- Cauliflower rice sushi – Reduces carb content significantly by replacing rice with cauliflower, helping to minimize blood sugar spikes.
- Nori wraps with salmon and avocado – Eliminates rice and focuses on high-protein and healthy fats, supporting stable blood glucose levels.
- Cucumber rolls – Uses cucumber instead of rice for wrapping, drastically cutting down on carbs and calories.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact on blood sugar due to low glycemic ingredients.
- 30–60 min: Stable blood sugar levels as the body processes the minimal carbs from vegetables and digests protein and fats.
- 2–3 hr: Continued stable blood sugar, with a slow and steady digestion of natural fats and proteins providing sustained energy without spikes.
— BCDF community member
🧠 Lowering Impact Tip
Replace the rice with cauliflower rice to significantly reduce the carbohydrate content.
🤔 FAQs about California roll
Can I eat sushi if I am managing diabetes with a low-carb diet?
Yes, but opt for sushi versions without rice, such as sashimi or rolls made with cucumber or cauliflower rice to keep carb intake low.
How does replacing rice with cauliflower affect my blood sugar?
Cauliflower rice has a much lower glycemic index than traditional sushi rice, leading to less significant blood sugar spikes and better overall glucose management.
Have a question about California roll or any other topic related to diabetes?
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