5 SUSHI FOR BEGINNERS

Australians are mad for Japanese food but perhaps you are concerned about what is suitable for a person with diabetes

The upside of Japanese cuisine is that it’s readily available, making it easy to grab a quick bite that’s usually healthier than many other takeaway options. If you have a hankering for sushi, moderate your rice intake, avoid sugary sauces, and follow this guide.

WHY

Protein-rich salmon and tuna are great sources of vitamin B12 (salmon has four times the amount of B12 than tuna) and omega-3 fatty acids, which can help reduce blood cholesterol levels, reducing your risk of heart disease.

Sashimi and rice paper rolls are low in kilojoules. Choose options with salmon, tuna, avocado and other vegetable fillings.

AVOID

Sodium-rich soy sauce, miso soup and sushi that’s lathered in mayonnaise should only be eaten occasionally. Same goes for deep-fried tempura or spicy and heavily marinated options.

CHOOSE

Sushi made with brown rice over white is better because it provides the benefit of extra fibre and nutrients. It doesn’t mean you can go for it, though! So be careful with portions.

Rice is high in carbs and will affect your blood glucose levels.

CONSUME

For most people, one hand roll or up to four large pieces of sushi will be adequate.

Sushi wrapped in seaweed is a great source of iodine, which is essential to support a healthy thyroid and metabolism. Use our guide for carb exchanges.