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https://www.bluecircle.foundation/food/gochujang-sauce

gochujang sauce

CARBS

10g

PROTEINS

FATS

Gochujang sauce is a Korean condiment that is moderately high in carbohydrates, which may not be ideal for a low-carb diabetes management plan.

Quantity: 30g

Glycemic Index: Medium

Glycemic Load: 3

Fiber: 1g

Key Nutrients: Capsaicin, fermented compounds

Health Impact: The moderate carbohydrate content can cause blood sugar spikes, particularly due to the presence of sugars and fermented starches.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus if using insulin.

🍽️ Best Paired With (Veg)

Tofu stir-fry – High in protein and can be made with non-starchy vegetables to keep overall carb content low.
Cauliflower rice – Serves as a low-carb alternative to rice, complementing the sauce without significant blood sugar impact.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides a high-protein base that helps moderate blood sugar levels when consuming moderate amounts of sauce.
Beef and vegetable skewers – Combines lean protein and fiber, aiding in slower digestion and reduced glucose spikes.

🥄 Smart Substitutes

Tamari sauce – Lower in carbohydrates and provides a similar umami flavor without added sugars.
Homemade chili paste – Allows control over ingredients to minimize sugar and carb content while maintaining spiciness.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as sauces typically do not cause immediate blood sugar spikes.
30–60 min: Possible moderate increase in blood sugar depending on the amount and specific ingredients of the gochujang sauce.
2–3 hr: Blood sugar levels should begin to stabilize if paired with low-carb, high-protein or high-fiber foods.

“Many in the low-carb diabetes community find that integrating spicy, flavorful sauces like gochujang in moderation can enhance meals without significantly disrupting blood sugar control, especially when paired wisely with low-carb dishes.”
— BCDF community member

🧠 Lowering Impact Tip

Use sparingly and consider diluting with a low-carb ingredient like vinegar or soy sauce.

🤔 FAQs about gochujang sauce

How much gochujang sauce is safe to consume in a meal for someone managing their diabetes with a low-carb diet?

It's best to limit to 1-2 tablespoons per meal, ensuring it's part of a balanced dish with ample protein and fiber.

Can gochujang sauce be part of a ketogenic diet?

Yes, in small amounts. Ensure the sauce is low in sugars and carbs, or consider a homemade version to better control the ingredients.

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