Does soy sauce cause blood sugar spikes? This is a key issue to determine whether or not certain foods like soy sauce glycemic index will affect your blood sugar levels. Fun Face: 1 tablespoon of soy sauce often includes two-thirds of your daily sodium intake. Soy sauce includes basic ingredients like soybean, wheat, water, and salt. The only real unhealthy ingredient is salt. When consuming foods you’ll want to know whether the food’s sugars enter the bloodstream slowly or not. For example, white sugar and refined carbs cause blood sugar to spike, which can boost insulin resistance and over time risk of prediabetes/diabetes.
The glycemic index includes scores of 1 to 100 for foods based on how they affect blood sugar levels. For example, spinach has a score of 1, and corn syrup has a score of 90. Soy sauce is an interesting one. For example, beans and grains are high-carb but neither are sugary. When comparing foods using the GI chart the main issue is whether they cause your blood sugar to spike. That happens with sugary foods like white sugar, maple syrup, and corn syrup. However, it’s less common among non-sugary foods. One reason soy sauce could potentially have a high GI score is the high-carb beans and wheat it’s made of.
What’s the Glycemic Index?
Today people with insulin resistance and diabetes have to monitor their blood sugar levels. This includes blood sugar spikes that happen when consuming a candy bar, soft drink, or white rice. The refined grain interestingly has a GI score of 72, which is quite high considering it’s not technically a sugar. The refined grain is high in sugars, which explains the high GI score.
When picking foods you should consider this factor and especially if you’ve been diagnosed with prediabetes or diabetes. In that case, you’ll want to watch your blood sugar.
The GI chart shows how much certain foods cause blood sugar to increase. The lowest score is 1 and the highest is 100. Foods that are high in carbs, starches, and sugars have a higher GI score compared to those that are low in those substances.
If you’re a diabetes patient then the GI chart is critical. In some cases like any kind of sugar, it’s quite obvious that the food will have a high GI score. However, in those situations, it’s not clear if a particular food is starchy, for example.
So in that situation, you’ll want to review the chart so you really know what you’re eating in terms of the effects of food/beverages on blood sugar. Soy sauce is one of the many foods with a GI score.
If you’ve been diagnosed with insulin resistance or prediabetes you have above-average blood sugar levels. It’s important to monitor those levels and prevent your condition from advancing to the next stage.
If you already have diabetes then it’s important to manage it as much as you can. Diabetes is a serious disease but it can be managed with a proper diet and a healthy lifestyle. For example, you should maintain a low-sugar diet and also watch foods that are high in carbs and starches.
Soy Sauce: Glycemic Index
The glycemic index of soybeans themselves is 16. This is quite low and much lower than many foods on the chart. Meanwhile, soy sauce glycemic index has a GI score of 15, which is slightly lower. So you won’t have to worry about the liquid seasoning causing blood sugar spikes. It’s important to look at the main ingredients of the sauce:
This is one of the limited plant-based foods that are “complete proteins.” In other words, they have all 9 essential amino acids (EAAs). This helps to explain why many people consume soybean products for protein. Options include soy milk, soy cheese, and soy burgers.
Soybeans and all beans aren’t allowed on various diets for various reasons. For example, they’re not low-carb foods so you usually can’t eat them on Keto or Atkins. Paleo doesn’t allow any beans because they’ve become a farmed food starting with agriculture. Meanwhile, Plant Paradox doesn’t allow beans since they’re in lectin proteins.
That said, soybeans are sky-high in nutrients. That includes protein, vitamins/minerals, and fiber. You get a lot of protein from the beans so they’re an excellent option for vegans who have to get all protein from plant-based foods.
Soy sauce also includes fermented wheat. This is another food that’s not allowed on diets like Keto and Atkins since all grains are high-carb. Other diets like grain-free also don’t allow any wheat products.
Wheat is super-healthy though. It’s healthiest as a whole grain instead of processed grain in white bread and other food. It’s easily one of the healthiest grains you can consume. However, some people have wheat allergies or other conditions that don’t allow them to consume wheat.
The sodium content of soy sauce is quite high. It’s sometimes up to 100mg, which is two-thirds of your daily intake. It’s important to go low-salt to keep blood pressure lower.