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Oyster sauce
CARBS
7.2 g
PROTEINS
0.9 g
FATS
0.2 g
Quantity: 100 g
Glycemic Index: Low
Glycemic Load: Low
Fiber: 0 g
Key Nutrients: Contains small amounts of iron and calcium.
Health Impact: The moderate carbohydrate content can cause a mild increase in blood sugar levels, depending on the serving size.
💉 Suggested Bolus
If using insulin, consider a smaller bolus due to the low glycemic load, and monitor blood sugar post-meal to adjust future doses.
🍽️ Best Paired With (Veg)
- Stir-fried tofu with broccoli – High in protein and fiber, helping to stabilize blood sugar levels.
- Cauliflower rice with mixed vegetables – Low in carbs and high in dietary fiber, aiding in slower glucose absorption.
🍽️ Best Paired With (Non Veg)
- Grilled chicken with sautéed greens – Provides a high-protein meal that helps moderate blood sugar spikes.
- Beef stir-fry with zucchini noodles – Low-carb alternative to traditional noodles, maintaining lower blood sugar levels.
🥄 Smart Substitutes
- Tamari sauce – Lower in carbohydrates and provides a similar umami flavor with less sugar.
- Coconut aminos – Offers a sweeter taste with significantly lower carbs than traditional oyster sauce.
- Fish sauce – Contains minimal carbs and can add a depth of flavor similar to oyster sauce.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as sauces are typically used in small amounts.
- 30–60 min: Slight increase if oyster sauce is used in larger quantities due to its sugar content.
- 2–3 hr: Blood sugar levels should stabilize, especially if consumed with protein and fiber-rich foods.
— BCDF community member
🧠 Lowering Impact Tip
Use sparingly and consider diluting with water or mixing with other lower-carb sauces.
🤔 FAQs about Oyster sauce
Can I use oyster sauce on a low-carb diet?
Oyster sauce can be used in moderation, but consider lower-carb alternatives like tamari or coconut aminos for better blood sugar management.
What are the best low-carb vegetables to pair with oyster sauce?
Broccoli, cauliflower, and zucchini are excellent choices as they are low in carbs and high in fiber.
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