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https://www.bluecircle.foundation/food/teryaki-sauce
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Teryaki sauce
CARBS
16g
PROTEINS
2g
FATS
0g
Teriyaki sauce is high in carbohydrates, primarily from sugars, making it less advisable for individuals managing diabetes with a low-carb diet.
Quantity: 100g
Glycemic Index: High
Glycemic Load: 16
Fiber: 0g
Key Nutrients: Sodium
Health Impact: Teriyaki sauce can cause significant blood sugar spikes due to its high sugar content, leading to a rapid insulin response and potentially longer digestion time due to its liquid form.
💉 Suggested Bolus
Consider pre-bolusing insulin if using regular teriyaki sauce to manage the spike.
🍽️ Best Paired With (Veg)
- Tofu stir-fry with mixed vegetables – High in protein and fiber, helping to moderate blood sugar levels.
- Zucchini noodles with teriyaki sauce – Low in carbohydrates, providing a satisfying meal without the blood sugar spike.
🍽️ Best Paired With (Non Veg)
- Grilled chicken with teriyaki glaze – Protein helps slow glucose absorption, stabilizing blood sugar levels.
- Beef and broccoli stir-fry – Lean protein and fiber from broccoli aid in maintaining steady glucose levels.
🥄 Smart Substitutes
- Low-carb teriyaki sauce – Reduces sugar intake while maintaining flavor.
- Coconut aminos – Offers a lower glycemic index alternative with a similar umami flavor.
- Tamari sauce – Provides a gluten-free option with fewer carbohydrates.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as sauces typically do not cause immediate blood sugar spikes.
- 30–60 min: Moderate increase in blood sugar depending on the sugar content of the sauce.
- 2–3 hr: Blood sugar levels begin to stabilize, especially if paired with protein and fiber-rich foods.
“Many in the low-carb community find that making homemade sauces or choosing low-carb commercial options helps manage glucose levels effectively while enjoying diverse flavors.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Use a reduced-sugar or sugar-free version of teriyaki sauce.
🤔 FAQs about Teryaki sauce
Can teriyaki sauce be part of a low-carb diet?
Yes, if you choose a low-carb version or make your own with alternative sweeteners.
What are the main ingredients to avoid in traditional teriyaki sauce?
High amounts of sugar and sometimes honey, which can spike blood sugar levels.
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Help us continue community-led diabetes support and education.
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