Sushi is often considered a healthy dish- full of veggies, lean meat and healthy fats. However, the extra starchy and sticky rice ranks high on the glycemic index and causes massive sugar spikes. This combined with vegetables, pushes the glycemic load to the higher side, leading to hyperglycemia in diabetics.
Ways to Optimise Sushi With Vegetables for Healthy Blood Sugar Levels
• Try consuming 100g of protein 15-20 minutes before eating sushi. This can be whey or protein from animal sources.
• Portion control is the key. This reduces glycemic load and maintains blood sugar levels.
• While sushi with vegetables high in natural sugars may lead to hyperglycemic events, substituting with vegetables like celery, asparagus, carrots and green peas having lower GLs can stabilise sugar levels.
Vegetables are a good source of fibre, vitamins, and minerals, which help slow down the digestion and absorption of carbohydrates in sushi rice. Follow these optimisation tips and enjoy sushi with vegetables!
This results in a slower and more stable release of glucose into the bloodstream, which is important for maintaining healthy blood sugar levels and preventing metabolic disorders.
