Name: Tomato Sauce For Diabetics | Healthy Homemade
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: About 2 cups
Cuisine: Mediterranean/Healthy
Ingredients: 2 tablespoons olive oil; ½ cup onion, chopped; 1 carrot, finely chopped; 3 cloves garlic, minced; 8 medium fresh tomatoes, peeled, cored, and chopped; ¼ cup tomato paste; ½ teaspoon freshly ground black pepper; ¼ teaspoon dried oregano; ¼ teaspoon black pepper; ½ teaspoon salt; 1 tablespoon smoked paprika; 1 tablespoon apple cider vinegar (or lemon juice)

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Tomato sauce for diabetics is a healthy alternative to traditional sauces, crafted with low-carb ingredients that won’t spike blood sugar levels.

It’s made using fresh, ripe tomatoes and minimal added sugar, making it a diabetic-friendly option. The taste is rich, tangy, and full of natural tomato flavor, often seasoned with herbs like basil and oregano to enhance the taste.

Tomato sauce for diabetics is best because it’s low in calories and packed with essential vitamins like vitamin C and antioxidants, promoting heart health and helping to regulate blood sugar.

I made this tomato sauce for diabetics because I wanted to enjoy a delicious, flavorful meal while maintaining my health goals.

It’s safe when made with wholesome ingredients, ensuring it won’t interfere with blood sugar levels. It’s the perfect choice for those with diabetes, providing flavor and nutrition without compromise.

Is Tomato Sauce Good For Diabetics?

Plain tomato sauce can be a healthy choice for diabetics when eaten in moderation. Tomatoes are naturally low in sugar and are classified as a non-starchy vegetable, making them a good option for blood sugar control.

However, it’s essential to read the labels carefully, as many store-bought tomato sauces contain added sugars that can interfere with blood sugar levels. To ensure a healthier option, choose low-sugar or sugar-free varieties whenever possible.

Making your own homemade tomato sauce gives you full control over the ingredients and helps you avoid any unnecessary added sugars.

How To Prepare Tomato Sauce For Diabetics?

Recipe Details

Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Course: Sauces/Condiments
Difficulty: Easy
Cuisine: Mediterranean/Healthy
Calories: Approximately 90 calories per serving (varies by portion)
Yield: About 2 cups

Kitchen Utensils

Cutting board and knife
Medium saucepan or skillet
Spoon or spatula for stirring
Measuring spoons
Blender or immersion blender (optional for smooth texture)

Ingredients

2 tablespoons olive oil
½ cup onion, chopped
1 carrot, finely chopped
3 cloves garlic, minced
8 medium fresh tomatoes, peeled, cored, and chopped
¼ cup tomato paste
½ teaspoon freshly ground black pepper
¼ teaspoon dried oregano
¼ teaspoon black pepper
½ teaspoon salt
1 tablespoon smoked paprika
1 tablespoon apple cider vinegar (or lemon juice)

How To Make Tomato Sauce For Diabetics?

1. Heat the olive oil in a medium saucepan over medium heat. Add the chopped onion and carrot, and sauté for 5-7 minutes, until softened.

2. Add the minced garlic and cook for another minute until fragrant. Stir in the chopped fresh tomatoes and tomato paste, mixing well.

3. Add the black pepper, oregano, smoked paprika, and salt. Stir to combine.

4. Let the mixture simmer for 20-25 minutes, stirring occasionally, until the tomatoes break down and the sauce thickens.

5. Add the apple cider vinegar (or lemon juice) and mix well. For a smooth sauce, blend the mixture using an immersion blender or regular blender.

6. Taste and adjust seasoning as needed, then serve or store in an airtight container in the refrigerator.

Special Notes

❖ Sweetness: If you have a sweet tooth, you can adjust the sweetness of the sauce by adding a pinch of stevia or erythritol. These sugar substitutes won’t spike blood sugar levels, making them ideal for diabetics.

❖ Tomatoes: Fresh tomatoes provide the best flavor and nutrients, but if you’re in a rush, canned tomatoes with no added sugar work just fine.

❖ Low-Carb Pairings: Serve this tomato sauce over zoodles (zucchini noodles), cauliflower rice, or low-carb pasta for a complete diabetic-friendly meal.

How To Use Your Tomato Sauce For Diabetics

You can use your tomato sauce for diabetics in a variety of ways. It’s perfect for topping grilled chicken, turkey, or fish, adding a flavorful twist to pasta dishes made with whole-grain or low-carb noodles, or as a dip for roasted vegetables.

You can also spread it on pizza crusts made from cauliflower or almond flour for a healthier alternative.

This versatile sauce can also enhance the flavor of soups and stews, making it a great addition to any diabetic-friendly meal. Its rich, tangy taste complements many dishes without spiking blood sugar.

My Tips For Making Tomato Sauce For Diabetics

Here are a few tips I’ve picked up to make the best tomato sauce for diabetics:

1. Fresh tomatoes have fewer carbs and sugars compared to canned varieties, which sometimes contain added sugars. If you have time, fresh tomatoes always give the sauce a brighter, fresher flavor.

2. If you like a slightly sweeter tomato sauce, I recommend using a natural sweetener like erythritol or stevia. These won’t affect your blood sugar levels, so you can still enjoy that sweet flavor without worry.

3. I avoid using pre-made sauces because they tend to be loaded with sodium. By making it yourself, you can control the salt content and keep it at a healthier level for managing blood pressure alongside diabetes.

4. If you’re looking for more flavor and nutrition, add a bit of chopped bell peppers, zucchini, or spinach. These vegetables blend well into the sauce without overwhelming the flavor and add extra fiber.

5. I love making a big batch and freezing portions for later. It’s such a time-saver when I’m busy. Just reheat, and it’s like fresh sauce every time!

6. Don’t be afraid to mix things up! I like to play with fresh herbs like basil, oregano, and thyme to find the perfect combination for my taste. Spices like turmeric or red pepper flakes can also add an extra kick without extra carbs.

How To Store Leftovers

When storing leftovers, I recommend letting the tomato sauce for diabetics cool to room temperature before transferring it to an airtight container.

I usually store it in glass jars or plastic containers with tight-fitting lids to keep it fresh. You can keep it in the refrigerator for up to 5 days, or if you want to keep it longer, freeze individual portions in freezer-safe bags or containers.

I’ve found that freezing it makes meal prep a breeze; I just thaw and heat it up whenever I need it. It’s always great to have a homemade sauce ready to go!

Frequently Asked Questions

Can I use canned tomatoes for this recipe?

Yes, you can use canned tomatoes, but make sure they’re free of added sugars or preservatives. Opt for varieties labeled “no added sugar” or “organic” to ensure they’re healthier for your blood sugar levels.

Can I make the sauce spicier?

Absolutely! If you like a bit of heat, feel free to add some red pepper flakes, chili powder, or even a dash of hot sauce to the recipe. Just be mindful to adjust it to your taste.

How can I make the sauce thicker without adding sugar or flour?

If your sauce is too thin, you can let it simmer longer to reduce and thicken naturally. You can also blend in a small amount of cooked cauliflower or carrots for added thickness and nutrients.

Can I freeze the tomato sauce for later use?

Yes! Tomato sauce freezes really well. I recommend freezing it in small portions so you can easily thaw only what you need. It’ll stay fresh in the freezer for up to 3 months.

Conclusion

Tomato sauce for diabetics offers a tasty and nutritious alternative to traditional sauces. It using low-sugar, low-carb ingredients, it helps manage blood sugar levels while still delivering the rich, savory flavor that many enjoy.

Making tomato sauce for diabetics at home ensures full control over the ingredients, making it a safe and healthy choice.

This diabetic-friendly sauce allows individuals to indulge in their favorite dishes without the worry of blood sugar spikes, making it a great addition to any diabetic diet.

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