Having diabetes means that you must examine every item in your kitchen. The most common problem that people ask is, “Can people with diabetes eat soy sauce?” The very brief response is affirmative. But soy sauce doesn’t have sugar or carbs in a large amount. The real issue is salt.
To determine whether individuals with diabetes can use soy sauce, the first task is to check its nutritional composition. The discovery will be quite unexpected. When it comes to diabetes management, patients usually fear carbohydrates and sugar. However, for soy sauce, salt is the problem.
Step 1: Check Salt Content First
Your starting point is the nutrition facts panel. Definitely, you should look for bottles that have “low-salt,” “less-salt,” or “reduced-salt” printed on them. These are not only marketing words. They have a real significance. Low-salt soy sauce contains 40-50% of salt compared to usual types. You can save over 400 mg of salt just by using this dressing for one tablespoon. The alteration is easy and is one of the top actions you can do.Step 2: Look for Hidden Sugars in Ingredients
Contrary to what most people think, soy sauce is actually a sugar-free product. Depending on the store though, some items can really take surprise you. Some low-cost brands add sugar, corn syrup, or even molasses. They do this to speed up the fermentation process of soy sauce or to conceal unwanted flavors. Always remember to check the ingredient list at the back of the bottle. If you see sugar or things alike in the first few ingredients, just put that bottle back in the shelves. Another item that you should pay attention to is “caramel color.” This is sometimes used for coloring but can contain additional sugars as well.Overview of Soy Sauce Varieties
The accompanying table serves as a quick guide to select the appropriate sauce.1. The “Final Touch” Method
Instead of using soy sauce as an ingredient during the preparation of many recipes, remember that it is the smell and taste that adds to your dish. As a result, you will want to add more of it. Rather, try the new approach of using soy sauce as a “final touch.” You can make your stir-fried, soup, or steamed vegetables without it. Then just before serving, sprinkle a tiny amount on top. The umami taste will be much fuller, deeper, and richer. You will use it a lot less than before.2. Make Your Own “Lower-Salt” Mix
This simple trick cuts salt even more. Don’t use low-salt soy sauce straight from the bottle. Make your own mix instead. Combine one part low-salt soy sauce with one part water, unsalted broth, or rice vinegar. You can add a splash of citrus juice too. This mixture stretches the sauce. It cuts salt per serving in half again. It also adds new flavor layers.
