Teriyaki chicken can be a healthy option for diabetics when prepared properly. The teriyaki sauce typically contains sugar, so diabetics need to be mindful of portion sizes and balance teriyaki chicken with non-starchy vegetables and other low-glycemic foods. Overall, teriyaki chicken can be part of a diabetic-friendly diet when consumed in moderation and paired with healthy sides.
What is Teriyaki Chicken?
Teriyaki chicken is chicken that has been marinated and/or glazed with a teriyaki sauce. The teriyaki sauce is a sweet and salty glaze made from soy sauce, rice wine, sugar, ginger, and other Asian flavors. The chicken soaks up the sauce and caramelizes when cooked, resulting in a sweet, sticky, and salty finished product.
Teriyaki chicken can be made with various cuts of chicken including boneless skinless chicken breasts, chicken thighs, drumsticks, or wings. The chicken is usually broiled, grilled, baked, or pan fried after marinating in the teriyaki sauce to create the signature sticky coating.
Main Ingredients in Teriyaki Sauce
- Soy sauce – For saltiness and umami flavor
- Rice wine vinegar or mirin – For sweetness
- Sugar or honey – To balance flavor
- Fresh ginger – For zing
- Garlic – For aroma
- Sesame oil – For nuttiness
- Cornstarch or water – To thicken the sauce
The specific ingredients and ratios vary between recipes, but these tend to be the main components. The sugar content, which often comes from honey, brown sugar, or other added sugars, is one thing diabetics need to keep in mind.
Carbs and Calories in Teriyaki Chicken
The carb and calorie content of teriyaki chicken can vary greatly depending on the specific recipe, cooking method, and portion size. Some general nutrition information per 3-4oz serving of teriyaki chicken:
| Nutrition Facts | Amount |
|---|---|
| Calories | 150-300 |
| Carbohydrates | 15-30g |
| Protein | 15-25g |
| Fat | 3-10g |
| Sugar | 10-20g |
As you can see, a serving of teriyaki chicken can contain 15-30g of carbs, mainly from the sugar in the teriyaki sauce. It also provides protein, fat, and minerals like sodium from the soy sauce.
Tips to Reduce Carbs and Sugar
- Use a low-sugar teriyaki marinade or make your own with a sugar substitute
- marinate without excess sauce clinging to the chicken
- Remove skin to reduce fat if eating chicken thighs or drumsticks
- Portion out the chicken instead of dunking in a teriyaki sauce
- Bake, grill, or broil instead of deep frying
- Pair with non-starchy vegetables instead of rice or noodles
Are Carbs from Teriyaki Chicken OK for Diabetics?
When it comes to carbs, the type matters just as much as the quantity for diabetics. Teriyaki sauce is high in simple sugars, which can spike blood sugar levels rapidly. However, the carbohydrates from the whole chicken and marinade are not as concerning as pure table sugar.
The American Diabetes Association recommends aiming for 45-60g of carbs per meal. A 4oz serving of teriyaki chicken can fit into this budget when paired smartly. The key is moderation, smart substitutions, controlling portions, and balancing out the meal.
Tips for Balancing Teriyaki Chicken in a Diabetic Diet
- Eat a 3-4oz portion of teriyaki chicken, not a huge serving
- Fill half the plate with non-starchy vegetables like broccoli, bell peppers, etc.
- Choose Ezekiel bread, brown rice, or quinoa instead of white rice
- Drink water instead of soda, juice, or alcohol with the meal
- Avoid sugary starters like egg rolls, potstickers, or fried wontons
- Check blood sugar before and after the meal to see your response
Health Benefits of Teriyaki Chicken for Diabetics
While the sugar content needs consideration, teriyaki chicken does have some nutritional perks:
Lean Protein
Chicken breast provides high-quality protein, which helps control hunger and regulates blood sugar. Protein takes longer to digest, preventing spikes in blood glucose.
Vitamins and Minerals
Chicken contains vitamins like B6, B12, and minerals like selenium. The teriyaki glaze adds flavor without extra calories or fat.
Anti-Inflammatory Properties
Ginger and garlic in teriyaki sauce have anti-inflammatory effects. Chronic inflammation worsens insulin resistance, so this can benefit diabetes management.
Low Saturated Fat
Skinless chicken breast is low in saturated fat. This makes it a healthier choice compared to red meat or pork-based dishes.
Precautions for Diabetics Eating Teriyaki Chicken
Here are some precautions diabetics should take with teriyaki chicken:
- Watch portion sizes, as the carbs and calories add up fast
- Avoid dunking chicken in thick, sugary teriyaki sauces
- Beware of hidden carbs in marinades, batter, breading, etc.
- Don’t rely solely on the “reduced sugar” label, check the nutrition facts
- Account for carbs from any rice, noodles, or other grain-based sides
- Try making homemade teriyaki sauce with sugar substitutes
- Stick to one small serving, as it’s easy to overeat
- Don’t eat fried, breaded teriyaki chicken or sugary starters
Being aware of serving sizes and hidden sugars is key to balancing teriyaki chicken with diabetes. It can fit into a healthy diabetes meal plan, but should be consumed in moderation.
Sample Diabetic-Friendly Teriyaki Chicken Meals
Here are some examples of balanced meals containing teriyaki chicken suitable for diabetics:
Meal #1
- 3oz grilled teriyaki chicken breast
- 1/2 cup brown rice
- 1 cup steamed broccoli
- 1 cup mixed greens salad with vinaigrette
- Water to drink
Meal #2
- 4oz baked teriyaki chicken thigh
- 3/4 cup roasted cauliflower rice
- 1/2 cup sugar snap peas
- 1 oz avocado slices
- Sparkling water with lemon
Meal #3
- Skewer with 3oz teriyaki chicken, peppers, onion
- 1/3 cup cooked quinoa
- Small green salad with balsamic vinaigrette
- 1 cup blueberries and Greek yogurt for dessert
- Iced tea
These meals limit the teriyaki chicken portions to 3-4oz, include non-starchy veggies, stick to diabetes-friendly grains in moderation, and have water or unsweetened drinks. The overall carb counts are reasonable for diabetics.
Healthy Homemade Teriyaki Sauce for Diabetics
Making homemade teriyaki sauce allows you to control the ingredients and reduce the sugar. Here is a diabetes-friendly recipe to try:
Ingredients
- 1 cup low-sodium soy sauce
- 1/4 cup rice vinegar
- 2 tbsp grated fresh ginger
- 2 garlic cloves, minced
- 2 tbsp honey or maple syrup
- 1 tsp sesame oil
- 1/2 tsp black pepper
- 1 tsp cornstarch mixed with 1 tbsp water
Instructions
- Combine all ingredients except cornstarch in a small saucepan
- Bring to a boil over medium heat, then reduce heat and simmer 5 minutes
- Stir in cornstarch mixture and cook 2 more minutes until thickened
- Allow to cool, then pour into a sealed container. Refrigerate up to 2 weeks.
Use 3-4 tbsp of this homemade sauce to marinate 1 pound of chicken. Bake, grill, or broil the chicken until cooked through and sticky coating develops. Enjoy over cauliflower rice or quinoa with a veggie side.
Conclusion
Teriyaki chicken can be included as part of a healthy diet for diabetics when consumed in moderation. Focus on controlling portion sizes, reducing added sugars in the sauce, and balancing it out with non-starchy vegetables and unrefined carbs. Consider making a homemade teriyaki marinade using sugar substitutes or smaller amounts of honey. With smart dietary strategies, teriyaki chicken can be enjoyed safely by diabetics seeking flavorful Asian cuisine.