Tomato Chili Sauce: A Low Glycemic Condiment with Flavor and Nutritional Benefits

Are you looking for a flavorful sauce that won’t spike your blood sugar? Tomato chili sauce might be the perfect addition to your meals. This versatile condiment not only adds a kick to your dishes but also offers a relatively low glycemic impact compared to many other sauces and condiments.

Glycemic Index and Glycemic Load

Tomato chili sauce has a Glycemic Index (GI) of 38, placing it firmly in the low GI category (under 55). Foods with a low GI are digested and absorbed more slowly, causing a slower and smaller rise in blood glucose levels.

With a Glycemic Load (GL) of 6.61, tomato chili sauce has a low impact on blood sugar when consumed in typical serving sizes. This makes it a suitable option for those monitoring their blood glucose levels, including people with diabetes or those following low-glycemic diets.

Nutritional Profile (per 100g serving)

• Calories: 92 kcal
• Protein: 2.5g
• Fat: 0.3g
• Carbohydrates: 19.8g
• Fiber: 2.4g
• Sugar: 13.3g
• Net Carbs: 17.4g

Health Benefits and Considerations

Tomato chili sauce offers several nutritional advantages:

• Low in Fat: With just 0.3g of fat per 100g, this sauce is virtually fat-free.
• Good Fiber Content: The 2.4g of fiber contributes to digestive health and helps moderate the absorption of sugars into the bloodstream.
• Moderate Protein: At 2.5g per 100g, it provides a small protein boost to your meals.

However, it’s worth noting that tomato chili sauce contains 13.3g of sugar per 100g. While these are often naturally occurring sugars from the tomatoes, some commercial varieties may contain added sugars, so checking labels is advisable for those strictly monitoring sugar intake.

Ways to Enjoy Tomato Chili Sauce

This versatile condiment can enhance many dishes while keeping the glycemic impact minimal:

• Use as a dipping sauce for vegetables or protein-rich snacks
• Add to scrambled eggs or omelets for a flavor boost
• Use as a marinade for lean proteins like chicken or fish
• Mix with Greek yogurt for a lower-glycemic dip or dressing
• Use sparingly on whole grain wraps or sandwiches

Making Your Own Low-Glycemic Tomato Chili Sauce

For even better glycemic control, consider making your own tomato chili sauce using fresh tomatoes, chilies, vinegar, and spices without added sugars. Homemade versions allow you to control the ingredients and potentially lower the sugar content further.

Bottom Line

Tomato chili sauce, with its low glycemic index and moderate glycemic load, can be a suitable condiment for those following a low-glycemic diet. Its nutritional profile offers a good balance of flavor with minimal fat and a decent amount of fiber. As with any condiment, portion control is key, especially given its sugar content.

When incorporated mindfully into balanced meals containing proteins and healthy fats, tomato chili sauce can add excellent flavor without significantly impacting blood sugar levels.