While sushi is gluten-free, some ingredients and preparation methods can contain gluten. For example, the rice in sushi is often soaked in vinegar, and some types of vinegar (malt or non-distilled) can contain gluten. Other risks include marinated ingredients like eel sauce, barbecue or ponzu sauce, and breaded items like prawns. Ensure your sushi is prepared with tamari soy sauce, and check ingredient labels.
Easy to Digest
Gluten in wheat, barley and rye can be difficult to digest. This can lead to many unpleasant symptoms, such as bloating, gas and diarrhea. However, avoiding gluten can help with these issues and may even help improve digestion overall. Most sushi rolls are safe for those with gluten intolerance or celiac disease, but knowing what ingredients might contain gluten is important. Rice, for example, is safe if it is made from white rice that has not been mixed with other ingredients such as sugar or vinegar that may contain gluten. Traditional soy sauce can contain gluten as it is traditionally made from wheat and should be avoided by those with a gluten allergy or intolerance. Kikkoman’s gluten-free soy sauce is a great alternative for those who still want to enjoy sushi. The same goes for dipping sauces like peanut, hoisin, or other marinades.
Low in Calories
Sushi is a low-calorie food, especially when you stick to sashimi and rolls with fresh seafood and vegetables. When eating sushi at a restaurant, check the menu online or ask the server about their gluten-free options. Many gluten free sushi Haleiwa HI restaurants take gluten-free dining seriously and separate their ingredients to prevent cross-contamination. Some even have a dedicated gluten-free menu and trained sushi chefs. Look for a gluten-free certification logo or sign in the restaurant to indicate their commitment to gluten-free dining.
Low in Fat
Gluten-free sushi is low in fat because it is made with fresh ingredients like fish, vegetables, and avocado. The rolls also don’t contain fried components like tempura, which can be high in calories and unhealthy fats.
All sushi rice is gluten-free as long as it is rinsed thoroughly and cooked according to the package instructions. If you prefer to eat sushi at a restaurant, check their website or contact them beforehand to confirm that the restaurant offers a gluten-free menu. Many types of sushi are gluten-free, including traditional nigiri and uni sushi. However, it’s important to be careful when ordering sushi because some ingredients can be contaminated with gluten. For example, surimi (fake crab meat) and marinades such as teriyaki or ponzu can contain gluten. Imitation wasabi can also contain gluten, so it’s best to ask the restaurant if they use pure wasabi or an imitation product.
High in Protein
Unlike traditional sushi rolls that contain tempura and other fried ingredients, gluten-free versions can help you maintain a healthy weight. In addition, steamed vegetables and fish in sushi are rich protein sources.
When eating sushi, ensure the rice is completely gluten-free and check whether the wasabi is pure or imitative. The safest choice is fresh seafood, vegetables and steamed rice, although it’s also possible to have a gluten-free version of sushi that uses seaweed as a wrap (nori) instead of wheat flour for the batter. When eating out, tell the server firmly that you are on a gluten-free diet and that it is important for you to stick to your food allergies or intolerances. Reputable sushi restaurants will understand and take your needs seriously. Look for restaurants with gluten-free options listed on their website or with a gluten-free certification logo in the restaurant window. You can also find gluten-free sushi near you through online directories or by checking customer reviews.