The Paleo Diet is a diet that many people are following these days. It is based on the idea that we should eat like our ancestors did-meaning that we should avoid processed foods and eat only those things that are natural and healthy.
Can you eat sushi on a paleo diet? Typically, the answer is no, but there is more to it actually. Sushi can be eaten on a paleo diet without rice and soy sauce. It is better to avoid sushi altogether on a paleo diet. But if you are craving it, then some ingredients need to be omitted or alternated.
In this blog post, we will explore the Paleo Diet and sushi in more detail and help you decide whether or not eating sushi is a good idea for you.
To understand if sushi can be eaten on a paleo diet, it is important to know the rules of a paleo diet.
The Paleo Diet is based on the premise that we should eat as our ancestors did. This means consuming whole, unprocessed foods that are healthy and nutritious.
People on a paleo diet have foods such as lean meat, fish, vegetables, fruits, nuts, and seeds. Dairy and grains are not allowed in a strict paleo diet.
LEARN MORE: What Does Salmon Sushi Taste Like?
Reasons for Not Eating Sushi on a Paleo Diet
Sushi is undoubtedly a healthy food. Most of the ingredients in traditional sushi are healthy.
But as the paleo diet has some rules to follow, it may restrict the consumption of sushi though it is healthy. The reasons why you cannot eat sushi on a paleo diet are given below:
- The main ingredients of sushi are rice, seaweed, or nori sheet, and raw fish. The rice in sushi is a grain and grains are not allowed in the paleo diet because of their phytate content.
- Soy sauce is made from soybeans and is used to dip sushi. But soy sauce is made from soybeans and soybeans are not allowed in the paleo diet because of the phytic acid it has. Also, soy sauce is high in sodium making it unsuitable for a paleo diet.
LEARN MORE: What Goes Good With Sushi?
Reasons for Eating Sushi on a Paleo Diet
Sushi also has ingredients that are paleo diet-friendly. It can be eaten while on a paleo diet for the following reasons:
- Seafood is a great option for those following a Paleo diet. It is a healthy source of protein and omega-three fatty acids. And sushi contains raw fish. this fulfills the condition of a paleo diet perfectly because raw fish is totally unprocessed.
- Most of the sushi rolls have cucumber, avocado, or sweet potato as fillings. These vegetables are allowed in a paleo diet.
- The nori in sushi is paleo diet-friendly.
LEARN MORE: What Is Tekka Sushi?
How to Eat Sushi on Paleo Diet?
To keep things simple, it is best to avoid sushi on a paleo diet. However, if you are wanting sushi, there are steps you can take.
- You can order sushi rolls without rice. This will help you to avoid grains that are not allowed in a paleo diet. Simply order a roll with only vegetables and meat or fish wrapped in seaweed.
- You can ask for soy sauce-free sushi. In this way, you will be able to avoid soy sauce as it is not allowed in a paleo diet.
- You can make your own sushi at home with paleo-friendly ingredients. This way, you will have total control over the ingredients that go into your sushi.
- You can also enjoy sashimi as it is a great option for those on a paleo diet. Sashimi is raw fish without rice or seaweed.
- The phytate content of rice is much lower than other grains. So if you are not following a strict paleo diet then you can sometimes have sushi with rice.
- You can use liquid aminos as a soy sauce replacement in sushi. This is a paleo-friendly soy sauce alternative.
- You can talk and discuss with the chef to make a paleo-friendly sushi for you.
LEARN MORE: What Is in a Crazy Roll Sushi?
Here are some delicious paleo-friendly sushis that you can try:
- Tuna Sushi Rolls with Cucumber: It includes nori sheets, raw tuna, cucumber, avocado mayonnaise, and wasabi paste.
- Paleo California Sushi Rolls: These rolls are made with cucumber, avocado, and carrot.
- Shrimp Sushi Rolls: They are made with cooked shrimp, avocado, and asparagus.
- Salmon Sushi Rolls: These sushi rolls include raw salmon, avocado, and green onion.
- Seared Tuna Sushi: It is made with seared tuna, avocado, and nori sheets.
- Eel Sushi: It uses eel that is grilled or broiled, cucumber, and avocado.
Sushi is a healthy food that can be part of a paleo diet if it is made with paleo-friendly ingredients.
LEARN MORE: What Is Jake in Sushi?
Paleo-friendly Substitutes in Sushi
Consider these paleo-friendly replacements if you’re having trouble finding good rice substitutes as you move to a paleo diet:
- Cauliflower Rice: Cauliflower can be pulsed in a food processor to create a “rice” like texture. It is a great substitute for rice in sushi.
- Sweet Potato Mash: Sweet potatoes make for a great, hearty rice replacement.
- Konjac Rice: Konjac is a zero-calorie, gluten-free rice replacement made from the konjac plant.
- Broccoli Rice: Broccoli can be pulsed in a food processor to create a rice-like texture.
- Butternut Squash Rice: Butternut squash can also be pulsed in a food processor to create a rice-like texture and used in sushi in place of rice.
Soy Sauce Alternatives:
- Liquid Aminos: Liquid aminos is a soy sauce alternative made from vegetable broth and sea salt.
- Coconut Aminos: Coconut aminos is a soy sauce alternative.
LEARN MORE: What Is the Black Sauce on Sushi?
Conclusion: Can You Eat Sushi on Paleo Diet?
Sushi can be a part of a healthy, paleo diet when made with paleo-friendly ingredients. With some simple modifications, you can enjoy your favorite sushi rolls without worry.
There are many substitutes for rice and soy sauce that make sushi rolls perfect for those following a paleo diet.
Be sure to check with your local sushi restaurant to see if they offer any paleo-friendly rolls or substitutes.
If they don’t, you can always make your own sushi at home with simple ingredients. With a little creativity, you can enjoy your favorite sushi rolls without compromising your health or dietary restrictions.