Sushi (1 piece) and Sushi (1 piece)

Choose sashimi or cucumber-wrapped/naruto rolls instead of rice-based rolls; add avocado, cucumber, or salmon for a more filling meal.

Keep rice portions small: order a few nigiri or one simple roll rather than multiple rolls, and avoid extra rice, crunchy coatings, and tempura.

Pair sushi with edamame, plain tofu, or unsweetened seaweed salad; ask for dressing on the side because many sauces contain added sugar.

Avoid sweet sauces and high-sugar items such as eel sauce, spicy mayo, sweet chili sauce, imitation crab, and sweetened drinks; use small amounts of soy sauce, wasabi, or vinegar instead.

Eat protein and non-starchy vegetables first, then eat the rice-containing sushi slowly; stopping before you feel full can reduce the size of the rise.

Take a 10–20 minute easy walk after eating, and use your glucose readings to identify the sushi portion and ingredients that work best for you.