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https://www.bluecircle.foundation/food/tempura
Tempura
CARBS
Approximately 15g per piece
PROTEINS
Approximately 4g per piece
FATS
Approximately 7g per piece
Tempura is a Japanese dish typically made by battering and deep frying seafood or vegetables. From a low-carb diabetes standpoint, tempura is not advisable due to its high carbohydrate content from the batter and the frying process, which can significantly increase the calorie content.
Quantity: 1 piece (40g)
Glycemic Index: High
Glycemic Load: Varies depending on the size and ingredients but generally high
Fiber: Minimal, as the batter and frying process reduce the fiber content of the vegetables
Key Nutrients: Proteins from seafood or vegetables, fats from frying oil
Health Impact: Tempura can lead to higher blood glucose levels due to its high carbohydrate and fat content, which may cause a delayed and prolonged insulin response and slower digestion.
💉 Suggested Bolus
If consuming, consider a dual-wave or extended bolus to manage the delayed glucose rise from the high fat content.
🍽️ Best Paired With (Veg)
- Avocado salad – Healthy fats in avocado help to slow the absorption of carbohydrates, moderating blood sugar levels.
- Stir-fried tofu with mixed vegetables – Provides a high-protein, low-carb complement that balances the meal.
🍽️ Best Paired With (Non Veg)
- Grilled salmon – Rich in omega-3 fatty acids and low in carbs, helping to maintain healthy blood sugar levels.
- Chicken stir-fry with broccoli – Offers a balanced meal with protein and fiber, aiding in slower glucose absorption.
🥄 Smart Substitutes
- Grilled shrimp – Offers a high-protein, low-carb alternative that avoids the blood sugar spikes associated with the batter in tempura.
- Baked zucchini chips – Provides a crunchy texture similar to tempura but with significantly fewer carbs and calories.
- Cauliflower bites – Mimics the texture of battered foods while being low in carbs and rich in nutrients.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact as the body begins to digest the food.
- 30–60 min: Potential moderate increase in blood sugar due to the absorption of carbs from the batter.
- 2–3 hr: Blood sugar begins to stabilize as insulin manages the glucose intake.
“Many in the low-carb community find that avoiding deep-fried and battered foods like tempura helps in better overall management of their blood glucose levels.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Opt for grilled or steamed versions of the seafood or vegetables without batter to significantly reduce carbohydrate intake and avoid blood sugar spikes.
🤔 FAQs about Tempura
Can eating tempura affect my blood sugar levels?
Yes, the batter in tempura can cause blood sugar levels to rise due to its high carb content.
Are there any low-carb alternatives to tempura?
Yes, options like grilled shrimp or baked zucchini chips provide similar satisfaction with much lower carb content.
