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tomato paste
CARBS
18.91 g
PROTEINS
4.32 g
FATS
0.49 g
Quantity: 100 g
Glycemic Index: 49
Glycemic Load: 9.3
Fiber: 3.9 g
Key Nutrients: Vitamin C, potassium
Health Impact: Tomato paste has a moderate glycemic index and load, which may cause a moderate rise in blood sugar levels. The fiber content is low, which does not aid in significantly slowing digestion and glucose absorption.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if using insulin, to manage the moderate rise in blood sugar.
🍽️ Best Paired With (Veg)
- Zucchini noodles – Low in carbohydrates and a great pasta substitute to pair with tomato paste for a filling meal.
- Cauliflower rice – Provides a low-carb base that complements the rich flavor of tomato paste in any dish.
- Grilled eggplant – Adds texture and volume to meals with minimal carbs, enhancing the dish with a smoky flavor.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – High in protein, helps moderate blood sugar levels when combined with tomato paste.
- Baked fish – Lean protein source that pairs well with the savory notes of tomato paste without adding carbs.
- Beef meatballs – Provides satiety and protein, making a hearty low-carb meal with tomato paste as a sauce.
🥄 Smart Substitutes
- Tomato puree – Similar flavor profile with slightly lower carb content and more natural texture.
- Fresh chopped tomatoes – Lower in carbohydrates and sugars, providing more fiber and fresh taste.
- Roasted red pepper puree – Offers a different but complementary flavor with lower carbohydrate levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as tomato paste is consumed in small quantities and has a low glycemic index.
- 30–60 min: Slight increase in blood sugar could occur depending on the amount consumed and what it's paired with.
- 2–3 hr: Blood sugar levels should stabilize, especially if paired with high-fiber or protein-rich foods.
— BCDF community member
🧠 Lowering Impact Tip
Use in small amounts and combine with high-fiber or high-protein foods to slow glucose absorption.
🤔 FAQs about tomato paste
How much tomato paste is safe to consume in a meal for someone managing their carbs?
It's generally safe to use 1-2 tablespoons of tomato paste per meal, as it contains about 3-6 grams of carbs.
Can tomato paste cause blood sugar spikes?
Tomato paste has a low glycemic index and is unlikely to cause significant blood sugar spikes, particularly when used in moderation and combined with low-carb foods.
Are there any other benefits to using tomato paste in a diabetic diet?
Tomato paste is rich in lycopene, an antioxidant that may help reduce the risk of heart disease, which is a concern for many with diabetes.
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