Sushi rolls made with sweet potato as the main filling ingredient have become increasingly popular in recent years. But are these orange-hued rolls just as healthy as traditional sushi made with raw fish? There are a few key factors to consider when evaluating the nutritional value of sweet potato sushi rolls.
Calories and Carbohydrates
Like regular sushi rolls, sweet potato rolls can range quite a bit in terms of calorie and carbohydrate content. A lot depends on the size of the roll, how much rice it contains, and whether it includes high-calorie sauces or fried ingredients. A basic 6-8 piece sweet potato tempura roll has around 300-400 calories. Since sweet potato has more natural sugars than white rice, the carb count is also higher at around 60-70 grams per roll. For comparison, a salmon avocado roll has about 200-300 calories and 40-50 grams of carbs. So sweet potato rolls do tend to be higher in calories and carbs than classic sushi.
Protein
Most sweet potato rolls do not contain a significant protein source. There may be a small amount of protein from the seaweed wrapper, but lacks the protein punch of rolls with raw fish or shrimp. Adding a protein source like tuna, salmon, shrimp or edamame can help balance out a sweet potato roll.
Vitamins and Minerals
This is where sweet potato rolls can shine over regular white rice rolls. Sweet potatoes are an excellent source of vitamin A and provide a decent amount of vitamin C, potassium, B vitamins and manganese. Adding vegetables like cucumber and avocado boosts the vitamin and mineral content even more. So while they may be higher in carbs than traditional sushi, sweet potato rolls can pack more essential vitamins and minerals.
Healthy Fats
With their starchy sweet potato filling, most rolls won’t provide much in the way of healthy fats. However, adding salmon, avocado or tempura-fried ingredients results in more monounsaturated and polyunsaturated fats. When comparing a basic sweet potato roll to a salmon roll, the salmon will provide more anti-inflammatory omega-3s.
Are the Calories From Sweet Potato Better Than White Rice?
Though sweet potato rolls can be higher in calories and carbs than white rice rolls, the carbohydrates do come in a more nutritious package.
Glycemic Index
The glycemic index is a measure of how quickly a food raises blood sugar. Simple carbs like white rice digest very fast and have a high glycemic index. Complex carbohydrates like sweet potatoes break down more slowly and have a lower glycemic index. Sweet potato ranks around the mid 50s while white rice is near the top at 89. This means sweet potatoes cause a slower, more moderate rise in blood sugar compared to white rice.
Fiber
Sweet potato also provides more satiating fiber. A medium baked sweet potato with skin has around 4 grams of fiber. White rice has only 0.6 grams per serving. The extra fiber in sweet potato helps fill you up.
Nutrient Density
As mentioned earlier, sweet potato contains far more essential vitamins, minerals and plant compounds compared to the empty calories of white rice. Though both provide carbs, sweet potato carbs come packaged with more nutrients.
So while sweet potato sushi rolls can be higher in calories and carbs, the carbs are lower on the glycemic index, more filling and more nutrient-dense than white rice.
Best Practices for Making Sweet Potato Rolls Healthier
There are several ways to modify sweet potato rolls to optimize the nutrition:
Watch Portion Size
Stick to 6-8 pieces which totals around 300-400 calories. Giant sweet potato rolls can pack over 800 calories and 100+ grams of carbs.
Use Brown Rice
Choosing brown rice over white provides more fiber, B vitamins and magnesium. The additional fiber further helps control blood sugar response.
Add Protein
Adding salmon, tuna, shrimp or edamame provides protein to help balance out the carbs and keep you full.
Load Up On Veggies
Veggies like cucumber, avocado and pickled vegetables ramp up the nutrients without spiking calories and carbs.
Avoid Fried Options
Selecting tempura fried options can send calories sky-high. Opt for veggie-focused rolls over fried rolls with cream cheese or spicy mayo-based sauces.
Use Dry Seaweed
Some sushi spots serve sweet potato rolls wrapped in seaweed salads. This soaked seaweed adds unnecessary sugar and calories. Stick to the regular dried seaweed wrappers.
| Sushi Roll | Calories (6-8 pieces) | Carbs | Main Nutrients |
|---|---|---|---|
| Salmon Avocado Roll | 200-300 | 40-50g | Protein from salmon |
| Spicy Tuna Roll | 250-350 | 45-55g | Protein from tuna |
| Veggie Roll | 180-280 | 35-45g | Fiber from vegetables |
| Sweet Potato Tempura Roll | 300-400 | 60-70g | Vitamin A from sweet potato |
How Do Sweet Potato Rolls Compare to Other Sushi Options?
When examining the nutrition facts, sweet potato tempura rolls tend to be higher in calories and carbs compared to most classic sushi rolls. They come in around 300-400 calories per 6-8 pieces whereas rolls like salmon, tuna and veggie are in the 180-300 calorie range. The extra carbs and natural sugars from the sweet potato account for the increased calorie count.
Sweet potato rolls also have less protein than seafood rolls, usually only containing traces from the seaweed. And they lack the heart-healthy fats found in varieties like salmon avocado.
However, sweet potato rolls deliver more essential vitamins, minerals and antioxidants compared to white rice rolls thanks to nutrients like vitamin A, vitamin C, potassium and manganese.
So sweet potato rolls can be a more nutritious option than basic white rice rolls while providing fewer nutrients than seafood sushi. Those watching carbs or calories may want to limit sweet potato rolls, but they do pack a more nutritious carb and calorie punch than white rice.
Benefits of Sweet Potato Rolls:
- Higher in vitamin A, vitamin C and manganese than white rice rolls
- Contain more fiber for digestive health
- Lower glycemic index than white rice
- Provide complex carbs instead of simple carbs
Downsides of Sweet Potato Rolls:
- Higher in calories and carbs than most classic rolls
- Lower in protein than rolls with seafood
- Typically lack healthy fats
- Often fried or served with heavy sauces
Healthier Ways to Enjoy Sweet Potato Rolls
While sweet potato rolls are fine in moderation, those watching their carb or calorie intake may want to take some steps to make these orange rolls more nutritious:
Size Matters
One way to improve the nutrition profile is to opt for smaller 4-piece rolls instead of massive 8-10 piece rolls. This cuts the carbs, calories, and weight of rice in half.
Skip the Mayo
Many sweet potato tempura rolls come smothered in spicy mayo or other high-fat sauces. Asking for sauce on the side can slash hundreds of calories.
Pick Your Protein
Adding some edamame, seared tuna, shrimp tempura or avocado provides protein and healthy fats to balance the carbs.
Double the Veggies
Loading your sweet potato roll up with extra cucumber and carrots adds volume, fiber, vitamins and minerals without increasing calories.
Brown Rice Wrapper
Opting for a brown rice wrapper over refined white rice further boosts fiber and cuts the glycemic index.
DIY Healthy Version
Making sweet potato rolls at home allows control over ingredients. Bake sweet potato instead of frying, use brown rice, and stuff with veggie fillings.
Are Sweet Potato Rolls Suitable for Low Carb and Keto Diets?
Sweet potato sushi rolls may not be the best choice for low-carb eaters like those on the keto diet. Here’s a closer look at why:
Higher in Carbs
The sweet potato filling sends the carb count of these rolls soaring. A 6-8 piece roll can have 60-80 grams of net carbs. To stay in ketosis on keto, total carbs are usually capped at around 50 grams per day. So a single sweet potato roll could meet or exceed your daily limit.
Lower in Fat
Even though sweet potatoes have a creamy texture, these rolls are still relatively low in fat compared to keto-friendly options. Without adequate fat, it would be hard to stay satisfied on sweet potato rolls alone. Adding some avocado could help.
Blood Sugar Spikes
While sweet potatoes have a lower glycemic index than white rice, these rolls are still primarily carbohydrates. Eating too many may disrupt ketosis by spiking blood sugar and insulin. Moderation is key.
Lack of Protein
Most sweet potato rolls have little protein beyond the seaweed wrapper. Without a good protein source, these rolls don’t properly balance macros for keto. Adding shrimp tempura or seared tuna can help increase protein.
So sweet potato rolls would need significant modifications to fit into a low carb, high fat ketogenic diet. Sticking to sashimi, nigiri or seafood-focused rolls is your best bet when eating sushi on keto.
Should You Avoid Sweet Potato Rolls if Diabetic?
People with diabetes need to be cautious with sweet potato sushi rolls. Here are some key considerations:
Blood Sugar Levels
Though sweet potatoes have a lower glycemic index than white rice, the carb load in a sweet potato roll can still cause blood sugar spikes. It’s important to monitor levels closely.
Portion Sizes
Consuming large sweet potato rolls can send carb and calorie counts soaring. Stick to a single 4-6 piece roll and partner with protein and healthy fat for balance.
Fried Varieties
Opt for baked sweet potato rolls instead of tempura fried options to decrease fat, calories and oxidative stress on the body.
Added Sugars
Watch out for sweet potato rolls dressed with sugar-laden sauces or glazes which further drive up the glycemic impact.
Fibrous Vegetables
Pairing sweet potato rolls with fibrous vegetables like seaweed, cucumber, radish and avocado helps slow digestion and prevent blood sugar spikes.
Overall, sweet potato sushi rolls are best enjoyed occasionally in combination with vegetables, protein and fat. Work closely with your doctor or dietitian to find your own carb limits for maintaining healthy blood sugar levels.
Conclusion
Sweet potato rolls have quickly become a sushi restaurant staple thanks to their sweet flavor and vibrant color. When enjoyed in moderation as part of an overall healthy diet, these orange rolls can be a nutritious alternative to standard white rice sushi. They pack more fiber, vitamins and minerals. However, the carb and calorie counts are also higher. Those limiting carbs or calories may want to stick to more veggie-based rolls. Overall, sweet potato sushi can be an enjoyable way to switch up your sushi choices and fits well into a varied, balanced diet. Just be mindful of portions and pair them with proteins and healthy fats when possible. Like with any meal, it’s all about balance.
