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https://www.bluecircle.foundation/food/sushi
Sushi
CARBS
30g
PROTEINS
20g
FATS
5g
Sushi can be advisable for individuals with diabetes as long as portion sizes are controlled.
Quantity: 200g
Glycemic Index: Medium
Glycemic Load: High
Fiber: 1g
Key Nutrients: Omega-3 fatty acids, protein, vitamins, minerals
Health Impact: The rice in sushi can lead to a moderate blood sugar increase due to its carbohydrate content. Pairing sushi with protein and fats can help slow down digestion and reduce the glycemic response.
💉 Suggested Bolus
Consider pairing sushi with a side of fiber-rich vegetables or a small salad to further slow down the absorption of carbohydrates.
🍽️ Best Paired With (Veg)
- Zucchini noodles with pesto – Low-carb alternative with added fiber and nutrients
- Grilled vegetable skewers – Low-carb option with a variety of vitamins and minerals
🍽️ Best Paired With (Non Veg)
- Grilled salmon with lemon butter sauce – High in healthy fats and protein, low in carbs
- Chicken stir-fry with low-carb vegetables – Balanced meal with protein and fiber-rich veggies
🥄 Smart Substitutes
- Cauliflower rice sushi rolls – Lower in carbs compared to traditional sushi rice
- Norimaki rolls with cucumber or avocado instead of rice – Reduced carb content and added healthy fats
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to protein and fat content
- 30–60 min: Gradual rise in blood sugar levels due to moderate carb content
- 2–3 hr: Blood sugar levels may stabilize with balanced meal composition
“Many individuals in the low-carb diabetes community find that replacing traditional sushi rice with lower-carb alternatives helps in managing blood sugar levels effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Opt for sashimi or sushi with more protein and healthy fats, and limit the amount of rice consumed.
🤔 FAQs about Sushi
Can I still enjoy sushi while following a low-carb diet?
Yes, by making smart substitutions like using cauliflower rice or norimaki rolls with cucumber or avocado instead of rice, you can enjoy sushi while keeping your carb intake in check.
How can I prevent blood sugar spikes when eating sushi?
Pairing sushi with protein and fiber-rich vegetables, and opting for low-carb sushi variations can help in minimizing blood sugar spikes.
