Whenever you walk into a sushi restaurant and order a tuna roll with the belief that you are eating healthily, you are actually eating food that is rich in carbohydrates.
A sushi roll is equal to six slices of white bread. Thus, sushi contains an abundance of carbohydrates and one piece of a regular sushi roll can contain 8 grams of carbohydrates.
This is because the main product used in sushi is white rice which has an incredibly high starch content.
There are also numerous other ingredients contained within sushi like rich sauces, glazes, mayonnaise, and bread tempura which increases the number of carbs contained in the dish overall.
The biggest issue with eating food that is rich in carbs is that this bulks up your daily intake. As a result of this, there is not much space left for more nutritious food to be consumed.
The fact that sushi is known to have certain health qualities makes people feel as though they are eating incredibly healthily irrespective of the style of sushi that they are consuming.
Thus, when digging deeper into the nutritional facts about sushi, you will be able to see how the choices that you are making make the ultimate difference.
A maki roll, for instance, is lower in fat and calories. Whereas, consuming a roll that has been coated in an abundance of glazes and sauces increases your overall intake of carbohydrates and refined sugars.
What Are The Risks Associated With Eating A High-Carb Diet?
Studies have proven that those who consume a carb-rich diet have a higher mortality rate than those who consume minimal carbs.
This is because eating an excess of carbs can also lead to heart diseases and strokes as it has a tendency to enhance bad blood fats like triglycerides.
This is why health experts tout the benefits of following no-carb diets like the Atkins diet, the Ketogenic diet, the South Beach diet, and the Dukan diet.
It is also important to note that consuming no carbs at all can also cause harm to your body after a certain period of time.
Thus, you should avoid cutting out carbs completely. Instead, it is more beneficial to learn the difference between useful and harmful carbs.
Whenever you choose to avoid carbs entirely, the body will start to burn fat in order to obtain energy. This can cause frequent headaches, bad breath, constipation, mood swings, foggy vision.
While consuming carbs should be limited to certain forms of carbohydrates, foods like sushi contain white rice which may not be beneficial for your body.
However, on the bright side, sushi is also supplemented with an abundance of lean meat, fish, and leafy green vegetables to provide you with numerous health benefits.
Thus, you could argue that the white rice is nicely balanced out.
Despite the fact that sushi contains starchy carbs, you will also be obtaining an abundance of protein and fiber within each roll.
The main thing that you need to ensure is that you are selecting healthier rolls whenever you are eating sushi, and go easy with the sauces that you are choosing also.
Comparing The Carbs In Different Sushi Rolls
Whenever white rice is the main ingredient to any meal, you will be aware that the dish will undoubtedly contain many carbs.
The number of carbs per roll can vary significantly depending on the other fillings that are contained asides from white rice.
I have listed some of the most popular sushi rolls alongside their approximated carb-content in order to help you make the best decision to suit your dietary goals:
1. Shrimp Tempura Roll
While it may be difficult to turn down a wonderfully-crafted shrimp tempura roll, it is important to note that the shrimp have been coated in tempura batter that has also been fried in hot oil.
Thus, alongside the sushi rice and sauces, the carbohydrate level is likely to be around 64 grams!
Thus, if you are looking to follow a low-carb diet, then you should try to avoid consuming these carb-heavy types of rolls or only consume them on occasion.
If you want to enjoy shrimp tempura rolls every so often, then you should consider making these at home in order to have full control over the amount of rice that you are using.
2. Rainbow Sushi Roll
The specific form of sushi roll is loaded with carbs and calories. However, it also contains an abundance of omega-3 rich fish that nicely balances out your meal.
A brilliant rainbow sushi roll will contain fresh crab, tuna, and sushi-grade salmon alongside other types of fish.
3. Eel And Avocado Roll
Eel is wonderfully rich in omega-3. However, it is also usually marinated in sugar sauces that overcome the nutritional value of consuming it.
Thus, if you decide to order this sushi roll, you should combine it with lighter side dishes or vegetable rolls in order to reduce your overall content. The carbohydrate content for this roll is 37 grams.
4. Salmon And Avocado Roll
This scrumptious sushi roll is incredibly high in calories and it also contains approximately 42 grams of carbs. However, it also includes a healthy amount of good fats through the inclusion of salmon and avocado.
Thus, the high level of carbs is balanced beautifully by the fresh avocado and lean fish that is included.
Avocado is undoubtedly rich in fiber also, ensuring that you feel sufficed after consuming a minimal amount of sushi. This will prevent you from overheating as well.
To conclude, this article has outlined how many carbohydrates are in the most popular sushi rolls and why you should carefully choose which sushi rolls you are consuming.
While many people may believe that sushi is a healthy alternative, this depends entirely on the type of sushi roll that you are consuming.
It is worth noting that white rice is rice in carbs and thus, sushi may not be the best thing to consume if you are trying to avoid carbohydrates entirely.