Sushi with Vegetables (1 Piece)

Order fewer rice-based rolls and add extra cucumber, avocado, or leafy vegetables to increase volume without adding much starch.

Choose brown-rice sushi when available, and request a lighter layer of rice or a hand roll with less rice.

Pair the meal with protein-rich sides such as edamame or tofu to slow the rise after eating.

Start with a small salad with a vinegar-based dressing, then eat the sushi slowly over 20–30 minutes.

Avoid sweet sauces such as eel sauce, sweet chili sauce, and large amounts of sugary pickled ginger; use a modest amount of soy sauce, wasabi, or plain rice vinegar instead.

Take a 10–20 minute easy walk after the meal, if appropriate for you.