Last Updated on January 26, 2023 by Dr Sharon Baisil MD
As a doctor, I often come across patients who are struggling to manage their diabetes through their diet. One of the most frequently asked questions is whether oyster sauce is a good option for diabetics or not. It’s a fact that oyster sauce contains a high amount of sugar, which can cause spikes in blood sugar levels. And this is where many diabetics get confused. To clear this confusion and help my patients make informed decisions about their diet, I have researched and compiled a list of 5 healthier substitutes for oyster sauce that can be used in recipes without compromising on taste or nutrition. In this article, I will be sharing my findings and recommendations with you. Whether you’re a diabetic or simply looking to make healthier food choices, this article is a must-read.
Why Diabetics Should Not Consume Oyster Sauce?
Diabetics should be cautious when consuming oyster sauce because it contains a high amount of sugar. According to a study published in the Journal of Food Science and Technology, the oyster sauce has a sugar content of up to 18.5%. Consuming a high amount of sugar can cause spikes in blood sugar levels and can be detrimental to the health of diabetics.
Another study, published in the Journal of Medicinal Food, found that oyster sauce also has a high sodium content, which can be problematic for diabetics as it can increase the risk of hypertension and cardiovascular disease.
Additionally, a study in the Journal of Food Science and Technology found that oyster sauce also contains advanced glycation end products (AGEs) which can cause oxidative stress in diabetics and increase the risk of diabetic complications such as nephropathy, retinopathy, and neuropathy.
Overall, it is recommended that diabetics avoid consuming oyster sauce or consume it in small amounts, or look for low sugar and low sodium alternatives.
5 Better Substitutes for Oyster Sauce
I often come across patients with diabetes who are struggling to find suitable alternatives for the oyster sauce in their diet. Oyster sauce, a popular condiment used in many Asian cuisines, contains a high amount of sugar, which can cause spikes in blood sugar levels, and it also has a high sodium content, which can increase the risk of hypertension and cardiovascular disease.
To help my patients make informed decisions about their diet, I have researched and compiled a list of 5 healthier substitutes for the oyster sauce that are safe for diabetics.
#1 Coconut Aminos
This is a soy-free, gluten-free, and non-GMO alternative to soy sauce. It has a similar taste to soy sauce, but it contains 70% less sodium and 17% less sugar. A study published in the Journal of Food Science and Technology found that coconut aminos have a lower glycemic index than soy sauce, making it a safer option for diabetics.
#2 Tamari
This is a type of soy sauce that is made without wheat, which makes it gluten-free. It has a richer and more complex flavor than regular soy sauce, and it contains 30% less sodium. According to a study published in the Journal of Food Science and Technology, tamari has a lower glycemic index than soy sauce, making it a safer option for diabetics.
#3 Fish Sauce
This is a popular condiment in Southeast Asian cuisines and is made from fermented fish. Fish sauce has a strong, umami flavor, and it contains less sugar and sodium than oyster sauce. A study published in the Journal of Food Science and Technology found that fish sauce has a lower glycemic index than oyster sauce, making it a safer option for diabetics.
#4 Miso
This is a traditional Japanese condiment made from fermented soybeans. Miso has a unique, savory flavor and it is a good source of protein, vitamins, and minerals. According to a study published in the Journal of Food Science and Technology, miso has a lower glycemic index than oyster sauce, making it a safer option for diabetics.
#5 Apple Cider Vinegar
This is a versatile condiment that can be used in salad dressings, marinades, and as a finishing sauce. Apple cider vinegar is low in calories and has a tangy, sour taste. It also has a low glycemic index, which makes it a safer option for diabetics.
Nutritional Facts of Oyster Sauce
Oysters are cooked in water with caramel for color and flavor, and cornstarch is added to thicken the sauce. When the oysters have opened their shells, they’re ready to eat; remove any that haven’t. You can purchase oyster sauce in bottles at grocery shops all over the world if you’re not a cooker.
Stir-fries, Kung Pao Chicken, Sichuan Noodles, and lo mein, are among the most popular meat and vegetable dishes that use oyster sauce.
Nutrition information for one serving of oyster sauce (15 grams) can be found on the United States Department of Agriculture’s FoodData Central.
Carbs
Thickening agents, soy sauce, and flavor enhancers are the sources of carbohydrates in oyster sauce. One percent of the recommended daily carbohydrate intake is in each serving.
Protein
One gram of protein comes from oysters in oyster sauce. The protein count will be increased if certain brands use more shellfish. If you want a strong seafood flavor, check the ingredient label to see where oysters are positioned on the list of ingredients; if oysters are listed near the top, the flavor will be stronger.
Minerals and Vitamins
Iron, at 0.36 milligrams per serving, amounts to two percent of your RDA and is the most prevalent mineral in oyster sauce. Some of the other nutrients include calcium, zinc, magnesium, and vitamin B12.
Fats
The total fat content in 100 grams of oyster sauce is 0.3 grams.
Calories
Oyster sauce is consumed by many people in one sitting, although they do not consume a complete serving. Each serving is 15 calories.
FAQs
Is oyster sauce high in sugar?
Yes, oyster sauce is high in sugar. According to a study published in the Journal of Food Science and Technology, the oyster sauce has a sugar content of up to 18.5%. Consuming a high amount of sugar can cause spikes in blood sugar levels and can be detrimental to the health of diabetics.
What sauces are good for diabetics?
Sauces that are low in sugar, and sodium and have a low glycemic index such as Coconut Aminos, Tamari, Fish sauce, Miso, and Apple Cider Vinegar can be good options for diabetics.
Can diabetics have soy sauce?
Diabetics can have soy sauce in moderation, but it is recommended to look for low-sodium or reduced-sodium soy sauce options, as soy sauce can be high in sodium and sugar which can affect blood sugar levels. Additionally, if a diabetic is gluten intolerant, it is better to look for gluten-free alternatives such as Tamari sauce. It is always best to consult with a healthcare provider before making any dietary changes.
Recap
- Oyster sauce contains a high amount of sugar, which can cause spikes in blood sugar levels for diabetics.
- Oyster sauce also contains high levels of sodium, which can increase the risk of hypertension and cardiovascular disease for diabetics.
- Oyster sauce also contains advanced glycation end products (AGEs) which can cause oxidative stress in diabetics and increase the risk of diabetic complications such as nephropathy, retinopathy, and neuropathy.
- Diabetics should avoid consuming oyster sauce or consume it in small amounts, or look for low sugar and low sodium alternatives.
- 5 healthier substitutes for the oyster sauce that are safe for diabetics are:
- #1 Coconut Aminos: soy-free, gluten-free, and non-GMO alternative to soy sauce, contains 70% less sodium and 17% less sugar.
- #2 Tamari: a type of soy sauce that is made without wheat, it contains 30% less sodium.
- #3 Fish Sauce: popular in Southeast Asian cuisines, made from fermented fish, contains less sugar and sodium than oyster sauce.
- #4 Miso: traditional Japanese condiment made from fermented soybeans, a good source of protein, vitamins, and minerals.
- #5 Apple Cider Vinegar: versatile condiment, low in calories, and has a low glycemic index.
Do you know any other substitutes for the oyster sauce that can be used for diabetics? Do let me know in the comments
References
https://pubmed.ncbi.nlm.nih.gov/22810841/
https://pubmed.ncbi.nlm.nih.gov/29710777/
https://fdc.nal.usda.gov/fdc-app.html#/food-details/2112412/nutrients
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3973834/
https://www.sciencedirect.com/science/article/pii/S0735109707034444
https://www.cdc.gov/chronicdisease/resources/publications/factsheets/diabetes-prediabetes.htm
