Soy sauce Glycemic Index

Overview

Soy sauce is commonly consumed as part of the oils and sauces category and appears in meals and snacks worldwide. Its glycemic index (GI) of 20 places it in the low range, while the glycemic load (GL) of 1 per 100g shows the practical effect of a usual portion. Foods in this range digest slowly, so pairing Soy sauce with fiber, protein, or healthy fats can help smooth the glucose response. Portion size still matters because GL rises as servings increase, especially for refined or concentrated preparations. For people managing diabetes or aiming for steady energy, Soy sauce works best in measured amounts alongside lower-GI sides such as vegetables, nuts, legumes, or lean proteins. Preparation and processing also influence glycemic impact: more refined, mashed, or heavily cooked forms typically absorb faster, while intact, minimally processed versions slow digestion. Use the listed values as a guide and adjust serving sizes based on individual responses, activity, and overall meal composition.