In the New Year, many people have chosen goals of becoming healthier. Sushi is healthy and delicious, with the added health benefit of being high in Omega-3 fatty acids. But can you eat sushi when you are on the keto diet?
The problem for keto dieters is the rice, which is high in carbs. What sort of options are there for sushi without rice?
Try asking your sushi chef if they can create sushi rolls without rice
If you are lucky and you have a friendly itamae (who is particularly creative), you can try asking for sushi rolls without rice. Quick tip: restaurants are more likely to be accommodating to requests during slower nights, not when the restaurant is jam packed.
Because rice is inexpensive, you may be charged more for rolls that substitute rice for other ingredients, such as extra avocado. Make sure to ask if there are any additional charges. As well, you need to be quite wary when eating these rolls from a mess standpoint. Often, the sushi chef will have less experience creating rolls without rice. Combined with the fact that rice is an essential part of keeping the roll together, you need to take care when eating this style of sushi so that it does not end up on your shirt.
Naruto rolls are a good option for sushi on a keto diet
What is a “Naturo Roll?” Ordering a “Naruto Style” roll means that instead of rice, your roll is wrapped in very thinly sliced cucumber. Check the menu for this style of roll, and if you cannot find it, try asking your waiter if it is a possibility.
Keto Sushi using cauliflower rice
Some adventurous sushi chefs have experimented with substitutes for carbohydrate rich rice in sushi. One of the closest options in terms of texture is cauliflower rice. You probably will not find cauliflower rice in a restaurant. This is solely for those who are deciding to make their own sushi!
To make cauliflower rice, you need to coarsely chop a head of cauliflower and blend it into a food processor. Careful – over blending will create more of a paste than anything resembling rice!
Once the cauliflower resembles the consistency of rice, you can put it into a microwave for around 3 minutes on high with a little bit of olive oil to cook it. Make sure it is tightly wrapped in microwave safe cling wrap. Season with a bit of salt before using it to make your keto sushi rolls. To help make the rice sticky, add a tablespoon of rice wine vinegar.
Cauliflower rice is not going be nearly as good as authentic sushi rice for creating rolls, and will be more difficult to create something that stays together. However, if you truly cannot eat carbs, necessity is the mother of invention!
Sashimi is the best sushi option for keto diets
Sashimi is highly nutritious and delicious. You can read full nutritional information on sashimi, and reading through the chart shows that many sashimi options have between 0-1 gram of carbs per portion. Be careful of ordering imitation crab, as it is one of the highest in carbs. If you are going for sashimi, you need to go for the real deal.
Which brings us to the one con of sashimi. It is generally more expensive than other sushi options. If you want to eat sashimi cheaper than going out to a restaurant, you need to make it at home. This can be difficult for those who do not live by the ocean. Luckily, Catalina OP offers sushi grade sashimi online.
Be careful of “hidden carbs” in sushi
When you are ordering sushi with a keto diet in mind, you might not realize some unexpected sources of carbs. One of these is unagi sauce. Just an ounce can have 14 grams of carbs.