Making sushi at home is easier than you think — and you'll know exactly what's in it. This recipe covers both classic salmon maki and California rolls with surimi and avocado. You get to count every gram of carbs from the rice, so there are no surprises for your blood sugar.
Values for 1 8 pieces
Cook sushi rice: rinse until water runs clear, then cook with a 1:1.1 water ratio. While still hot, fold in the mixed rice vinegar, sugar, and salt seasoning using a wooden spoon, fanning to cool to room temperature. The rice must be completely cool before rolling.
Prepare fillings: slice salmon into thin strips. Halve the avocado, remove the pit, and slice thinly. Cut cucumber into long matchsticks. Mix surimi with cream cheese until combined.
Set up your rolling station: bamboo mat wrapped in plastic wrap (to prevent sticking), a bowl of water with a splash of rice vinegar (to wet your hands), and all fillings within reach.
For salmon maki: place a nori sheet shiny-side down on the mat. With wet hands, spread a thin, even layer of rice over 2/3 of the nori, leaving a 3cm strip bare at the far end. Place a line of salmon and cucumber strips 1/3 from the near edge.
Roll: using the mat, lift the near edge and roll tightly over the filling, pressing firmly as you go. When you reach the bare nori strip, wet it with your finger to seal the roll. Press gently with the mat to shape.
For California rolls (inside-out): sprinkle sesame seeds on the mat. Flip the nori so rice is face-down on the sesame seeds. Add surimi-cream cheese and avocado along the near edge, then roll as above. The rice will be on the outside.
Slice each roll into 8 pieces with a very sharp, wet knife — wipe the blade between cuts. Arrange on a plate and serve with soy sauce, pickled ginger, and wasabi.
Carbs come mainly from sushi rice (GI 80–90, one of the highest GI foods — often underestimated at restaurants). The vinegar seasoning provides a small buffer, but the impact remains high. Sushi is also tricky to dose because you eat many small pieces over time — use your usual dosing method agreed with your care team for the total carb count of your planned serving before you start eating, and inject 15–20 minutes in advance. Log this meal in your journal.
