Soy sauce: Glycemic Index and Glycemic Load
Category: Condiments & Sauces
Serving size: 1 tbsp (16 mL)
Glycemic Index (GI): 60 (medium)
Glycemic Load (GL): 1 (low)
Blood Sugar Guide: Eat in Moderation
Sodium: High
Glycemic Index Range Chart (0-100)
Soy sauce GI: 60
Glycemic Load Range Chart (0-40)
Soy sauce GL: 1
Balanced Meal Planning
Soy sauce has a medium glycemic index of 60, meaning it can raise blood sugar at a moderate pace. Its glycemic load of 1 per serving also suggests a lower blood glucose impact per serving.
Blood Sugar-Friendly Food Pairings
Pair soy sauce with these foods to improve meal balance and help reduce blood sugar spikes:
| Food | Fiber | Protein | Healthy Fat |
|---|---|---|---|
| Almonds or walnuts | ✓ | ✓ | ✓ |
| Natural peanut or almond butter | ✓ | ✓ | ✓ |
| Tofu or edamame | ✓ | ✓ | ✓ |
| Hummus | ✓ | ✓ | ✓ |
| Pumpkin seeds | ✓ | ✓ | ✓ |
Diabetes-Friendly Use
- Use smaller portions of soy sauce and combine with whole foods rich in protein and fiber.
- Avoid adding multiple sugary sauces in the same meal.
- Pair sauce-based meals with non-starchy vegetables to blunt glucose impact.
- Choose lower GI condiment options when available.
Lower GI Alternatives
| Food Item | Serving Size | Glycemic Index | Glycemic Load |
|---|---|---|---|
| Yellow mustard | 1 tsp (5 g) | 0 | 0 |
| Mayonnaise | 1 tbsp (13 g) | 0 | 0 |
| Vinegar | 1 tbsp (15 mL) | 0 | 0 |
| Olive oil | 1 tbsp (14 g) | 0 | 0 |
Medical Note
This content is for informational use only and is not medical advice. For personalized guidance, work with your healthcare team.
Report a Data Issue
Glycemic index (GI) and glycemic load (GL) values are compiled from research and nutrition databases. If you notice a potential error, please so we can review and update the information.