Is Tomato Sauce Good for Diabetes? Tips for Adding Flavor

Can People with Diabetes Eat Tomato Sauce?

For people with diabetes, monitoring carbohydrate intake is key to managing blood sugar levels. Tomato sauce can be part of a diabetes-friendly diet, but it's important to be mindful of portion sizes and ingredients.

The Carb Content of Tomato Sauce

Tomato sauce is made primarily from tomatoes, which are low in carbohydrates. An average 1/2 cup serving of plain tomato sauce contains around 6 grams of carbohydrate.

For comparison, here are the carb counts for common tomato sauce varieties:

• 1/2 cup plain tomato sauce: around 6 grams carb
• 1/2 cup marinara sauce: around 7 grams carb
• 1/2 cup pizza sauce: around 8 grams carb

When enjoying tomato sauce, be mindful of added sugars in jarred, canned, or restaurant-prepared varieties. Added ingredients like sugar, corn syrup, and honey can increase the carb count.

Benefits of Tomato Sauce for Diabetes

Tomato sauce offers nutritional benefits for people with diabetes:

• Low-carb. With only around 6 grams of carb per 1/2 cup serving, plain tomato sauce can fit into a low-carb meal plan for diabetes.
• Rich in lycopene. Tomatoes are an excellent source of the antioxidant lycopene. Research shows lycopene may help reduce heart disease risk for people with diabetes.
• High fiber. Tomato sauce provides fiber, which helps manage blood sugar levels.
• Potassium. Tomatoes contain the mineral potassium, which supports healthy blood pressure.

Tips for Adding Tomato Sauce to Your Diabetes Diet

Here are some tips for incorporating tomato sauce into your meal plan:

• Look for low-sodium tomato sauce to help limit sodium intake.
• Use plain tomato sauce and flavor it yourself with herbs and spices.
• When using jarred sauce, compare nutrition labels and choose brands lowest in carbs and added sugars.
• Limit tomato sauce to 1/2 cup serving sizes to control portions.
• Pair sauce with non-starchy vegetables like broccoli, greens, and cauliflower to make a diabetes-friendly meal.
• Use tomato sauce to top fish or lean meats.
• Try swapping tomato sauce for higher carb condiments like barbecue or teriyaki sauce.

Should People with Diabetes Avoid Tomato Sauce?

For most people with diabetes, tomato sauce can be part of a healthy meal plan when enjoyed in moderation. But those who need to closely regulate their carbohydrate intake may need to limit intake or avoid tomato sauce.

People with diabetes should also use caution with the following tomato sauce varieties:

• Added sugar tomato sauce. Heavily sweetened tomato sauce can cause blood sugar spikes. Read labels and choose plain or low-sugar options when possible.
• High fat tomato sauce. Creamy alfredo and cheese-based tomato sauces provide additional fat and calories. Limit portions or use sparingly.

Work with your healthcare provider or diabetes educator to decide if tomato sauce fits into your individualized meal plan.

Healthy Ways to Flavor Tomato Sauce

To limit added sugars and sodium, opt for plain tomato sauce and flavor it yourself. Here are some healthy ways to spice up tomato sauce:

• Fresh or dried herbs: Basil, oregano, rosemary, thyme
• Spices: Garlic, onion, red pepper flakes, black pepper, chili powder
• Vinegars: Balsamic, red wine, rice wine
• Other flavorings: Lemon juice, roasted red peppers, caramelized onions, mushroom

Simple Tips for Using Tomato Sauce

From topping pizzas to simmering stews, tomato sauce can add flavor to many diabetes-friendly recipes. Consider these tips:

• Make your own sauce from fresh or canned diced tomatoes. Simmer with herbs and spices.
• Mix tomato sauce with veggie noodles or spiralized sweet potatoes instead of pasta.
• Use tomato sauce as a pizza base. Top with veggies and lean protein instead of cheese.
• Stir tomato sauce into eggs for a quick diabetes-friendly scramble.
• Add tomato sauce to chicken, fish, or tofu before baking for added moisture and flavor.
• Use to dress up a salad. Whisk with balsamic and herbs for an easy dressing.

The Bottom Line

Tomato sauce can be part of a diabetes-friendly diet when portions are controlled and varieties lowest in sugar are chosen. With its fiber, antioxidants, and versatility, tomato sauce can add flavor to meals without spiking blood sugar levels.

Work with your healthcare team and use nutrition labels to determine if tomato sauce fits into your individualized meal plan. Lightly flavor plain tomato sauce at home for the healthiest option.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.