Oh, the nostalgic feelings this brings, as I remember vividly how we had taramasalata for lunch during playtime with Annie, whose mom was Greek. I always wondered why they always had to use bread as the base.
Now I’m grown, and I’ve experimented with other bases, such as almonds and potatoes, as I try to cut down on bread. Taramasalata is widely accepted in Greece, I believe, and many families have brought the idea down into the United States and other Asian countries.
However, because bread is the main base, the question on your mind may be, “Is taramasalata good for diabetics?”. This article will discuss the potential benefits and drawbacks of taramasalata for both general health and those with diabetes.
What is Taramasalata?
Taramasalata is a special and savory spread or dip mostly enjoyed in Greece, and it is traditionally made from salted cured roe, which is sometimes referred to as caviar of carp, mullet, or cod, and then mixed with some lemon juice, olive oil, and a starchy base. Most times than not, bread is the base; other times, almonds or potatoes can be used.
The ingredients in taramasalata spread are quite simple, so it’s easy to make at home. However, it can get boring at times, so there have become so many variants that typically include whatever you want in it, like garlic, peppers, vinegar instead of lemon juice, and some onions (springs or bulbs). These extra ingredients can give taramasalata some more exciting flavors.
This spread has become a staple in local cuisines in Greece and Turkey, and I don’t think they’re getting tired of it any time soon because it can be enjoyed in various ways, for example, as a side dip for fish, cucumbers, peppers, Pita bread, on meze platters, as spread on bread, and as a salad ingredient.
Is taramasalata a healthy food?
Dishes or foods that contain water, carbohydrates, vitamins, minerals, fats, and proteins are what we consider healthy, as all these combined will keep you full and energized for the day. Even when taramasalata may not be considered a full meal, it offers a lot of benefits when it comes to nutrition.
Some of the nutritional value of taramasalata includes proteins from the fish roe, omega-3 fatty acids and unsaturated fats from olive oil, and vitamin C from fresh lemon juice. All these combined can benefit the heart and brain, and reduce the risk of cardiovascular diseases and even stroke. Omega-3 fatty acids have been shown to increase HDL cholesterol and decrease LDL cholesterol.
The fish roe also used in taramasalata is rich in vitamins B12, A, EPA, and DHA, which are unprocessed oils from fish. It also contains powerful antioxidants that are good for overall health, and as a plus, taramasalata is easy to make.
Nonetheless, taramasalata can be unhealthy if bought from some stores, as some stores use thickeners and colorings to make them look appealing and pink; traditional taramasalata is always beige.
Is taramasalata good for diabetics?
To be able to manage diabetes effectively, we already know to stay away from high-carb foods that have little or no fiber, proteins, or fat because such foods quickly convert into sugar, thereby causing a sustained raise in your blood glucose levels.
Taramasalata is a great condiment for diabetics as it contains a mere 3.72g of carbs per 100 grams of serving (this value can change depending on the constituents of the particular dip). Also, its fish roe content and milk add a good blend of protein and fat to the diet—making it even more suitable. A diabetic can safely enjoy one serving at a time.
Other amazing dips you can try that are good for diabetics:
- Tomato Salsa: which is low in sodium, is a simple mix of fresh tomatoes, onions, and some chilies, and is a very healthy choice for diabetics.
- Peanut butter fruit dip: If you’re not allergic to these nuts, this is a rich and healthier option, as it’s packed with good protein, fiber, and healthy fats.
- Smoked paprika lentil dip: This is a great choice as lentils are packed with plant-based proteins, iron, and fiber. This dip gives you that smoky punch you need and, as a plus, is beneficial to blood health and the transportation of oxygen in your body.
Conclusion
Taramasalata fits snugly into a diabetic diet as it has low net carbs and a great ratio of healthy fats and proteins, which further helps to slow down how fast its bread constituent is converted to glucose and absorbed in the body.
Regardless of what type of dip or sauce you like or want to choose, make sure you measure and keep track of your carb intake and the carb constituents of your meals as it will help you effectively manage the diabetes over time. Also, it is always great to reach out to a medical advisor if need be.
