Per 100 Grams — Diabetes Nutrition Facts

Food & Diabetes Search

Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.

https://www.bluecircle.foundation/food/tempeh

Tempeh

CARBS

9 g

PROTEINS

19 g

FATS

11 g

Tempeh is a fermented soy product that is a good option for managing diabetes due to its moderate carbohydrate content and high protein and fat levels.

Quantity: 100 g

Glycemic Index: Low

Glycemic Load: 3

Fiber: 0 g

Key Nutrients: Protein, fats, fiber

Health Impact: Tempeh has a low glycemic index and provides a slow release of sugar into the bloodstream, which helps in maintaining stable blood glucose levels.

💉 Suggested Bolus

Consider a smaller insulin bolus due to the low glycemic load, and monitor blood glucose post-meal to adjust as necessary.

🍽️ Best Paired With (Veg)

Avocado salad – Healthy fats in avocado help with satiety and blood sugar control.
Spinach and mushroom stir-fry – Low in carbs and high in fiber, aiding in overall glycemic control.

🍽️ Best Paired With (Non Veg)

Grilled salmon – Rich in omega-3 fatty acids which are beneficial for heart health and glycemic control.
Roasted turkey – Lean protein helps maintain muscle mass and stabilizes blood sugar levels.

🥄 Smart Substitutes

Tofu – Lower in fats and still provides a good source of protein without significant carbs.
Seitan – High in protein, though not suitable for gluten-sensitive individuals, it's very low in carbohydrates.
Chicken breast – High in protein and virtually carb-free, suitable for stabilizing blood sugar levels.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact on blood sugar as tempeh is low in carbs and high in fiber.
30–60 min: Slight increase might be observed due to protein and fat digestion, but overall blood sugar levels should remain stable.
2–3 hr: Blood sugar levels should remain stable, thanks to the low carbohydrate content and high protein in tempeh.

“Many in the low-carb community find that incorporating tempeh as a protein source helps in managing cravings and keeps blood sugar levels more consistent throughout the day.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with leafy greens and healthy fats like avocado to further reduce glycemic response.

🤔 FAQs about Tempeh

Is tempeh good for diabetes?

Yes, tempeh is a great choice for those managing diabetes due to its low carbohydrate content and high protein levels.

Can tempeh replace meat in a diabetic diet?

Absolutely, tempeh is a nutritious plant-based protein that can effectively replace meat in a diabetic diet, offering variety without adding carbs.

Have a question about Tempeh or any other topic related to diabetes?

Schedule a free session with one of our trained peer supporters who live with diabetes.

Click here for Buddy Project Helpline

From the blog

Empowering the diabetes community with expert insights, support, and resources.