Low Carb eating at a sushi restaurant - advice?
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mrron2u
Posts: 919 Member
So next week I know that some friends and I will be meeting at a sushi bar for lunch and of course there seem to be tons of carbs in sushi. Any items or suggestions for keeping my carbs to 30ish for one meal at a sushi restaurant? I know I need to avoid rice. Looking at their menu now to see what other options there are for me. Just wondering if any of you low carbers have encountered this and how you dealt with it.
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That's a tough one - lots of added sugars in Japanese food. What about miso soup (depending on what's in it), sashimi, green salad but skip the wasabi dressing. I've been avoiding sushi restaurants tbh...0
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Yeah, sushi is hard unless you just go with straight sashimi. You might be able to get away with some ika (calamari) salad, but the carb stats vary quite a bit by restaurant.
If the restaurant is open to modifications, you might be able to get them to make a hand roll for you, leaving out the rice. It's worth a shot. Worst they can say is no!0 -
I think the Japanese make their sushi rice with vinegar, and that cancels out all the bad effects of the carbs. Well, that's how I justify eating sushi.
http://www.ncbi.nlm.nih.gov/pubmed/16015276
http://www.ncbi.nlm.nih.gov/pubmed/12792658
... the combination of carbohydrate foods with vinegar, dairy products, and bean products significantly decreased the GI value of white rice of 20-40%.0 -
I think the Japanese make their sushi rice with vinegar, and that cancels out all the bad effects of the carbs. Well, that's how I justify eating sushi.
http://www.ncbi.nlm.nih.gov/pubmed/16015276
http://www.ncbi.nlm.nih.gov/pubmed/12792658
... the combination of carbohydrate foods with vinegar, dairy products, and bean products significantly decreased the GI value of white rice of 20-40%.
Holy moly, you just gave me a reason to live! AND to justify eating sushi!0 -
Sashimi= Raw fish. Same as sushi w/out rice. deelish:)0
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Just the fish
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I think the Japanese make their sushi rice with vinegar, and that cancels out all the bad effects of the carbs. Well, that's how I justify eating sushi.
http://www.ncbi.nlm.nih.gov/pubmed/16015276
http://www.ncbi.nlm.nih.gov/pubmed/12792658
... the combination of carbohydrate foods with vinegar, dairy products, and bean products significantly decreased the GI value of white rice of 20-40%.
Ty for sharing this. I read that somewhere, but unlike you I'm not so organized to bookmark good findings
I make my own sushi rice with erythritol and more 7% table vinegar instead of the milder 5% rice vinegar. No problem eating 200g cooked rice on hard training days.
I'm not sure if it will work for a lazy day, though with regards to NK. Much like Peter Attia, I find that on really hard workout days, I can eat «anything». He calls it creating a «carb sink hole».
Edit: I've also tried to chill it in fridge for more RS. But there are conflicting opinions on the matter. Savetheanimal says white rice has no RS. But in a bit shady study the claimed rice AND pasta has reduced carbs that are uptaken by body, when served cold. I don't really know what is right. At the time I did these experiments, there were too many going on same time. So can't make conclusions for separate effects. I did increase TDEE overall in that period, maybe cause of mitochondrial biogenesis.
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If I stick to things like salmon roll or yellowtail roll, there is very little rice in them. I usually do a mix of sashimi and the "meatier" rolls. 0
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Sashimi= Raw fish. Same as sushi w/out rice. deelish:)
Yup, but not all is raw. It's just the fish (or egg) prepared the same way as it would for sushi or maki.
Most rolls that are fish, veggie/ avocado, seaweed, and rice are about 8gm carbs per roll. Add mayo (as in a spicy roll), cream cheese, breaking or tempura and the carb count climbs. Most philly rolls list 30gm carbs for instance.
You could consider taking coconut aminos to use instead of soy sauce. (I think it has fewer carbs, but I might be wrong on that).
Wasabi has minimal carbs. The pickled ginger has some.
There are a surprising number of sushi entries in the MFP database.0 -
when my husband (whose total carb intake is higher LC than mine) wants his quinoa sushi from Whole Foods, I torture their chefs by asking for rolls with no rice. They still use a couple smooshed pieces to hold the nori together, but that's waaaay better than a whole roll! sometimes they give me a look and only make me handrolls, but throw some wasabi on that, burn the sinuses, and enjoy!0
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I go to Japanese restaurants all the time. This is what I order (not all on the same day!):
miso soup (but only if I know this restaurant has good miso soup! some of the cheaper restaurants use powdered instant miso soup that tastes awful.)
sashimi, all kinds
soy sauce with a little wasabi
about 1 Tbs of pickled ginger
broiled salmon collar (or any broiled fish collar)
salted, broiled fish filet (called "misoyaki", e.g., saba misoyaki)
poke (Hawaiian-style raw tuna with seasonings)
seaweed salad
edamame
broiled mussels with spicy mayonnaise
salmon skin salad
"dynomite" (a casserole of scallops and mushrooms baked with spicy mayonnaise)
sometimes a restaurant will have grilled mushrooms or asparagus
there are a few kinds of fish that I just can't eat as sashimi - got to have a little rice with them. Raw mackerel or fish roe, for example. If I want one of those, I eat an order of two pieces of nigiri. It ends up having about 1/8 cup of rice. I just log it.
HTH0 -
I adore sushi. I just eat the raw salmon by itself these days.0
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Hey all - just an update and a thank you. I went to eat sushi with my friend today and tested my blood sugar 90 minutes after the meal and my reading was 103. I think I figured out how to work it. I'll be honest - I completely avoided rice. See the attached if you are curious about what I ate.
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^^ Looks like you did really well. I was going to suggest going for an item that wasn't sushi since they usually have a few other options at the restaurant. Couldn't have done it better myself0
