- What can I eat on a Keto diet?
- What are the foods to avoid?
- And my tips in ordering sushi!
Sushi is one of the world’s great loves. It makes a great “healthy” alternative to other ready made foods.
It is a relatively good source of protein and packed full of nutrients, minerals and, in some cases, health boosting fats.
Many of the traditional options, not accounting for changes in recipes, are carb rich, although, there are a number of options you can go for to enjoy sushi guilt-free.
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Miso soup is an option, a clear broth, rooted in Japanese cooking tradition, it is flavoured with fermented soybean paste and filled with keto-friendly vegetables like cabbage, mushrooms, and onions.
Oshinko
Oshinko is a great option, not just for keto-ers, but also for those looking for a more traditional experience.
Seaweed is a highly nutritious veggie option, which often comes with finely sliced avocado and pine nuts. Extremely tasty and relatively keto friendly.
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Satay is naturally low in carb (typically grilled chicken, steak, or lamb) however, also be wary when ordering; ask if there is added sauce as traditionally these will be sweet and rich in carbohydrates.
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Edamame, these little greens appear very frequently on sushi restaurant menus and while they may not be a main dish in of themselves, may make a nice accompaniment to one of the aforementioned options.
Be cautious when it comes to edamame; they can pack quite the carb punch and may throw off your diet if you go overboard on the beans. Stick to a one-half to one serving to keep under 10g of carbs (approximately 8-9g carbs per serving).
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The two most popular iterations of sushi rolls: Nori rolls and Ngiri rolls are extremely carb rich and definitely options to avoid on a ketogenic diet.
Nori are the traditional sushi rolls with an external seaweed wrap, rice filling and then a variety of fillings. Tempura nori rolls are are not for most for keto dieters as, not only are they packed with rice, but also deep fried in carb dense batter.
Ngiri are typically thinly sliced cuts of fish / meet served on a bed of rice. Although delicious, they are most definitely not keto-friendly. They are lower in carbs when compared to Nori rolls, in excess of 10g of carbs per each roll.
Not traditional, but some sushi restaurants also stock and serve certain varieties of ramen. It is recommended to skip on this as ramen comes with a large serving of noodles.
Some even come with “fake crab meat”, which is typically crab meat topped up with other cuts of fish. This sounds great for keto, but this “crab meat” typically has added in thickeners like wheat and is cured with sugar. Definitely not keto friendly.
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- Avoid the sticky sauce options; stick with soy and/or no sauce where you can. Ask what kind of sauce comes with your meal (teriyaki is traditionally rich in added sugars).
- Stick to grilled meat options and or sashimi.
- Avoid any options which contain crab meat.
- Ask for riceless roll options (and enquire further for what is used in its place).
- Avoid ramen options if they’re on the menu.
- Be cautious when ordering seaweed salad for an appetizer. Sticking with miso soup and or oshinko are more keto-friendly options.