How to Order Sushi Better for Metabolic Health

Sushi can absolutely fit into a healthy diet — but small adjustments in how you order can make a meaningful difference for blood sugar balance, satiety, and long-term metabolic health. Here’s how to navigate the menu:

Start with the Foundations: Protein and Fat Balance

• Include healthy fats where possible. Options like salmon, tuna, yellowtail, and mackerel provide beneficial EPA and DHA to support inflammation balance, cardiovascular health, and metabolic function.
• Prioritize sashimi or nigiri over rolls as your primary protein source. Sashimi gives you high-quality protein and omega-3 fatty acids without excess rice.
• Limit high-mercury fish like large tuna species (bigeye, bluefin) and swordfish if eating regularly; opt more often for salmon, arctic char, and sardines when available.
  
  

Be Mindful with Carbohydrate Load

Sushi rice is typically made with white rice and seasoned with sugar and rice vinegar, contributing to a rapid glycemic rise.

• Ask for less rice, or consider “naruto-style” (wrapped in cucumber) rolls to lower carbohydrate content.
• Avoid tempura rolls, fried rolls, or heavy cream cheese sauces that add both refined carbs and unhealthy fats.
• If you do enjoy a rice-based roll, balance it with protein-forward sides like edamame, seaweed salad, or miso soup to blunt the glucose response.
  
  

Timing Matters

• Avoid starting your meal with purely carbohydrate-based items (rice-heavy rolls, tempura, etc.). This leads to a more rapid glucose spike. Instead, lead with protein (sashimi), fiber (seaweed salad), and healthy fats to help flatten the post-meal glucose curve.
• Adding vinegar-based foods (e.g., sunomono, pickled ginger) may also modestly improve glycemic response.
  
  

Watch for Hidden Ingredients

• Many sushi sauces (eel sauce, spicy mayo, ponzu) contain added sugar and refined seed oils. Request sauces on the side and use sparingly.
  
  
• Soy sauce is high in sodium; if sensitive to salt, request low-sodium versions or use coconut aminos as a substitute.
  
  

Hydration and Alcohol Considerations

• Pair your meal with water, sparkling water, or green tea.
• If having alcohol, limit sugary sake cocktails. A small glass of dry sake will be better for your blood sugar than sweetened options.

• Avoid the common pitfall of leaving hungry after a sushi meal, which can lead to later compensatory snacking. Order enough protein, like in the form of Sashimi, up front to feel satisfied.
  
  

The Lanby Sushi Order Template

• Starter: edamame, miso soup, seaweed salad.
• Raw Fish: 6–8 oz sashimi (salmon, yellowtail, minimal tuna pieces if frequent sushi eater)
• Rolls: Cucumber-wrapped rolls with avocado, tuna, or salmon or kindly request rice rolls to be prepared with ‘light rice”.
• Drinks: water or unsweetened green tea.

Sushi is a delicious meal, and can be an excellent option for metabolic health when you prioritize lean protein, omega-3s, and fiber, and are mindful of rice, sauces, and meal composition. Slightly tweaking your sushi order ensures you can enjoy it while still being mindful of blood sugar balance, insulin sensitivity, and long-term metabolic function.