Gravy Made with Soy Sauce: A Glycemic Index Analysis

Are you looking for a flavorful addition to your meal that won’t dramatically spike your blood sugar? Gravy made with soy sauce might be a consideration for your glycemic-conscious diet. Let’s explore its nutritional profile and how it fits into a balanced eating plan.

Glycemic Impact of Soy Sauce Gravy

Gravy made with soy sauce has a moderate glycemic index of 50, placing it in the medium GI category. With a glycemic load of just 4.86 per 100g serving, it offers relatively minimal impact on blood glucose levels when consumed in typical portions.

This makes it a potentially suitable option for those monitoring their blood sugar, particularly when compared to other high-GI sauces and condiments.

Nutritional Breakdown

A 100g serving of soy sauce gravy provides:

• Calories: 46
• Protein: 0.82g
• Fat: 0.29g
• Carbohydrates: 9.82g
• Fiber: 0.1g
• Sugar: 3.81g
• Net Carbs: 9.72g

Benefits for Glycemic Management

The relatively low calorie and fat content make this gravy an appealing option for those watching their weight while managing blood sugar levels. With less than 10g of carbohydrates per 100g serving, it can be incorporated into various dietary approaches, including lower-carb eating plans.

Considerations for Consumption

While the glycemic impact is moderate, be mindful that soy sauce-based gravies typically contain sodium, which isn’t reflected in the glycemic measurements. Those with hypertension or sodium restrictions should consider this when incorporating this gravy into their meals.

Serving Suggestions

To maintain the moderate glycemic impact of your meal when using soy sauce gravy:

• Pair with non-starchy vegetables and lean proteins
• Use as a flavor enhancer for cauliflower rice or other low-GI alternatives
• Consider portion control – a little goes a long way for flavor
• Balance your plate with fiber-rich foods to further moderate the overall glycemic response

Conclusion

Gravy made with soy sauce offers a flavorful option with a moderate glycemic impact. With its relatively low glycemic load and minimal calorie contribution, it can be part of a balanced approach to managing blood sugar levels when consumed mindfully and in appropriate portions.

Remember that individual responses to foods vary, so personal glucose monitoring remains the best way to determine how specific foods affect your blood sugar levels.