Teriyaki sauce is a popular condiment that adds a sweet and savory flavor to many dishes. But for those with diabetes, the question remains: is teriyaki sauce safe to consume?
With its high sugar and carbohydrate content, it’s important to understand the potential impact on blood sugar levels. In this article, we’ll explore the nutritional value of teriyaki sauce and whether it’s a good choice for those with diabetes.
So, let’s dive in and find out if teriyaki sauce can be a part of a healthy diabetic diet.
Is Teriyaki Sauce Good For Diabetics?
Unfortunately, teriyaki sauce is not a good choice for those with diabetes. This popular condiment is typically high in sugar and carbohydrates, which can cause a spike in blood sugar levels.
Bottled teriyaki sauce often contains added sugar to give it that syrupy taste and thickness. In addition, store-bought teriyaki sauce can also contain additives like cornstarch and high-fructose corn syrup, which can adversely impact blood sugars.
While it’s true that teriyaki sauce contains some healthy ingredients like garlic and ginger, the negative effects of the added sugar and carbohydrates outweigh any potential benefits.
Understanding The Nutritional Content Of Teriyaki Sauce
According to the USDA, 100 grams of teriyaki sauce contains 89 calories, 5.93 grams of protein, 0.02 grams of fat, and 15.6 grams of carbohydrates. While teriyaki sauce does contain some protein, it’s not a significant source, with only 0.9 grams per tablespoon. Most of the calories in teriyaki sauce come from carbohydrates, with one tablespoon containing 3 grams of carbs and only 1 gram of protein.
For people with diabetes, teriyaki sauce is not an ideal condiment choice due to its high sugar and carbohydrate content. However, compared to other sauces like barbecue sauce which contains 7 grams of carbs per tablespoon, teriyaki sauce is considered a “free food” for those with diabetes, with less than 5 grams of carbs per serving.
It’s important to note that the nutrition facts label may not always differentiate between naturally occurring sugar and added sugar. While fruits and vegetables contain natural sugars, added sugars can be found in many processed foods including teriyaki sauce. To identify added sugars in the ingredients list, look for words like “syrup”, “ose”, and “sugar”. Other examples of added sugar include fruit nectars, juice concentrates, honey, agave, and molasses.
Impact Of Teriyaki Sauce On Blood Sugar Levels
Teriyaki sauce is a sweet and sticky cooking staple that is often used to flavor meats and vegetables. However, for those with diabetes, it’s important to be aware of the impact that this sauce can have on blood sugar levels.
Bottled teriyaki sauce typically contains added sugar to give it that syrupy taste and thickness. This added sugar can cause a spike in blood sugar levels, which can be dangerous for those with diabetes. Additionally, store-bought teriyaki sauce may contain additives like cornstarch and high-fructose corn syrup, which can also adversely impact blood sugars.
One tablespoon of teriyaki sauce contains around 2 grams of sugar, which may not seem like a lot, but it can add up quickly. For those with diabetes, it’s important to monitor sugar intake to avoid spikes in blood sugar levels.
Choosing The Right Teriyaki Sauce For Diabetics
If you’re a diabetic looking to enjoy teriyaki sauce, it’s important to choose the right kind. The best option is to make your own sugar-free teriyaki sauce at home using fresh ingredients like garlic and ginger. This way, you can control the amount of sugar and carbohydrates in the sauce.
If you do choose to buy store-bought teriyaki sauce, make sure to read the label carefully and look for options that are low in sugar and carbohydrates. Avoid sauces that contain high-fructose corn syrup or other additives that can negatively impact blood sugar levels.
It’s also important to use teriyaki sauce in moderation, as even low-sugar options can still contain a significant amount of carbohydrates. Use a small amount when cooking stir-frys or as a marinade for meats, and pair with low-carbohydrate side dishes like steamed vegetables or cauliflower rice.
Incorporating Teriyaki Sauce Into A Healthy Diabetic Diet
For those with diabetes who still want to enjoy the flavor of teriyaki sauce, there are some tips to incorporate it into a healthy diet.
Firstly, it’s important to choose a homemade or low-sugar version of teriyaki sauce. This can be made by using a sugar substitute like stevia or erythritol instead of traditional sugar. A homemade version also allows for control over the ingredients and can be made with healthier options like tamari or coconut aminos instead of soy sauce.
Secondly, portion control is key. Using a small amount of teriyaki sauce as a marinade or drizzle can still add flavor without adding too many carbs or sugars.
Lastly, pairing teriyaki sauce with healthier options like lean proteins and non-starchy vegetables can help balance out the meal. For example, using teriyaki sauce on grilled chicken with a side of steamed broccoli is a healthier option than using it on fried chicken and white rice.
Alternatives To Teriyaki Sauce For Diabetics
If you’re looking for alternatives to teriyaki sauce that are diabetic-friendly, there are many options available. Here are some ideas:
1. Soy Sauce: Soy sauce is a great alternative to teriyaki sauce for diabetics. It’s low in sugar and carbohydrates, and contains healthy ingredients like soybeans and wheat. Make sure to choose a low-sodium variety to keep your sodium intake in check.
2. Tamari Sauce: Tamari sauce is similar to soy sauce, but it’s gluten-free and usually has a richer flavor. Like soy sauce, it’s low in sugar and carbohydrates, making it a good choice for diabetics.
3. Coconut Aminos: Coconut aminos is a soy-free, gluten-free alternative to soy sauce. It’s made from the fermented sap of coconut palm and has a sweet, slightly salty flavor. It’s low in sugar and carbohydrates, making it a good choice for diabetics.
4. Homemade Sauces: Making your own sauces is a great way to control the ingredients and keep your blood sugar levels in check. You can make a simple stir-fry sauce using ingredients like low-sodium chicken broth, garlic, ginger, and vinegar.
5. Spices and Herbs: Spices and herbs can add flavor to your dishes without adding sugar or carbohydrates. Try using ingredients like garlic, ginger, cumin, coriander, turmeric, and chili powder to add flavor to your meals.
