10 Low-Sugar Marinades That Still Bring the Flavor

If you love flavorful meals, then there’s no doubt that you’ve used your fair share of marinades. They’re integral for adding flavor, tenderizing meat, and helping foods retain moisture. While marinades are often used with meat, they’re not limited to that application. Many vegetarians use marinades to make their meat substitutes, like tofu, as tasty as they would like them to be. Depending on the marinade, you can even change the texture of the food you’re cooking. However, when you’re living with diabetes, you have to be careful about where sugar may lurk, and your marinade can be one of them. Fortunately, you can make your own with less sugar but all the flavor. 

10 Low-Sugar Marinades You’ll Love

1. Herb Lemon Marinade

Ingredients

• 2 tablespoons lemon juice
• 2 tablespoons olive oil
• 2 teaspoons chopped fresh thyme
• 2 garlic cloves, minced

Method:

1. Mix the ingredients together thoroughly and use to marinate desired meat or vegetables.

2. Orange Ginger Marinade

Ingredients

• Juice of 1 small orange
• 3 tablespoons olive oil
• 1 tablespoon finely chopped ginger
• 2 cloves garlic, minced

Method:

1. Combine the ingredients thoroughly and use to marinate seafood like salmon or tuna.

3. Italian Herb Marinade

Ingredients

• 2 tablespoons chopped fresh rosemary
• 3 tablespoons chopped fresh basil
• 1 tablespoon olive oil
• 1 finely diced spring onion
• 2 cloves garlic, minced

Method:

1. Mix thoroughly to combine and use to marinate pork, chicken, or mackerel.

RELATED: The Best Sugar Substitutes for Diabetics

4. Lemon Garlic Marinade

Ingredients

• 2 tbsp lemon juice (juice of 1 lemon)
• 10 cloves garlic
• ¼ cup avocado oil
• 1 tsp salt

Method:

1. Add all the ingredients to a blender. Pulse until smooth.
2. Use to marinate chicken, fish, or vegetables. 

From our partner

Do you still have gout symptoms even though you're taking medication? You’re not alone. The Kadence study is a clinical research study for adults with uncontrolled gout. Learn More

5. Garlic Herb Marinade

Ingredients

• 2 tablespoons olive oil
• ¼ teaspoon pepper
• ¼ teaspoon salt
• ½ teaspoon dried basil or 1 tbsp fresh basil, chopped
• ½ teaspoon dried parsley or 1 tbsp fresh parsley, chopped
• ½ teaspoon dried oregano or 1 tbsp fresh oregano, chopped
• ¼ teaspoon garlic powder

Method:

1. Combine ingredients thoroughly and use to marinate chicken or other meats.

6. Cilantro Lime Marinade

Ingredients

• 2 tablespoons olive oil
• ¼ teaspoon pepper
• ¼ teaspoon salt
• ½ tablespoon lime zest
• 2 tablespoons lime juice juice of lime
• 1 tablespoon fresh cilantro chopped

Method:

1. Combine ingredients thoroughly and use to marinate chicken, other meats, or fish.

RELATED: 15 Foods That Help Control Your Blood Sugar

7. Lemon Garlic Marinade (2)

Ingredients

• 2 tablespoons olive oil
• ¼ teaspoon pepper
• ¼ teaspoon salt
• 1 tablespoon minced garlic (2 cloves)
• ½ tablespoon lemon zest (zest of one lemon)
• 2 tablespoons lemon juice (juice of one lemon)

Method:

1. Mix ingredients thoroughly and use to marinate chicken, meats, or fish. 

8. Vinegar Basil Marinade

Ingredients

• 2 tablespoons olive oil
• 2 tablespoons balsamic vinegar
• ¼ teaspoon pepper
• ¼ teaspoon salt
• ½ teaspoon dried basil or 1 tablespoon fresh basil, chopped

Method:

From our partner

People 16+ years old struggling with lupus: Find out if the PHOENYCS FLY Study may be for you. Study-related care provided at no cost.

1. Mix ingredients together thoroughly and use to marinate chicken, meats, fish, or vegetables.

9. Pineapple Ginger Marinade

Ingredients

• ½ cup pineapple juice
• 3 Tablespoons low-sodium soy sauce – or tamari sauce
• 2 Tablespoons olive oil
• 1 teaspoon onion powder
• 1 teaspoon ground ginger
• 1 teaspoon salt – preferably sea salt
• ½ teaspoon ground black pepper

Method:

1. Mix ingredients thoroughly and use to marinate chicken, meats, or fish. 

10. Honey Mustard Marinade

Ingredients

• ¼ cup extra virgin olive oil
• ¼ cup lemon juice – or white vinegar
• ¼ cup honey
• 2 tablespoons mustard
• 3 garlic cloves – minced
• 1 teaspoon salt – preferably sea salt
• ½ teaspoon ground black pepper

Method:

1. Mix ingredients thoroughly and use to marinate chicken, meats, or fish.

Why Maintaining Control is Good

Most people who are dealing with diabetes are aware of all the sugar-rich foods that they should avoid. Unfortunately, doctors often note that sugar can lurk in a variety of unexpected places. The list includes cereal, granola bars, yogurt, iced tea, and instant oatmeal. However, foods like ketchup, sauces, marinades, and salad dressing can be even worse for you than the others because you’re more likely to use them liberally. 

While you may adhere to the listed serving sizes stated on the packaging of certain foods, when was the last time you checked how much ketchup, sauce, or marinade you’re supposed to use? If the marinade you’re soaking your food in is filled with sugar, then you may be impacting your blood sugar levels more negatively than you think. That’s why you’re better off making special marinades from scratch. 

It’s not just about the sugar, though. Making marinades allows you to control which ingredients you use as well as the amounts, so you can tailor them according to what you’re making. For example, salt can help to soften tougher meats and make them easier to cook. Certain fats can act as a vehicle to distribute flavors from herbs more evenly throughout the meat. Acids from lemon juice or vinegar can also add a well-needed tanginess that will balance the other flavors. 

Another great reason to make your own marinades is that you can add flavorful herbs and spices that have other health benefits. For example, basil may boost your immune system while lowering your blood pressure. For cayenne pepper, some studies suggest that the spice may help reduce your risk of developing cancer. Ginger is great for nausea and also has anti-inflammatory properties that can ease the inflammation that’s associated with illnesses like psoriasis, lupus, and rheumatoid arthritis. 

Fenugreek can reduce your blood sugar levels, while rosemary can ease nasal congestion and may reduce your risk of developing certain cancers. When it comes to garlic, you may benefit from its antimicrobial and antiviral properties. That means using garlic in your marinade can mean alleviating the symptoms of a cold or respiratory illness. Some studies even suggest that garlic can reduce your blood pressure and encourage heart health. 

Marinades are a great way to make flavorful meals, but if you’re using the pre-packaged ones, you may be adding more sugar than you realize. The best thing to do is to make your marinades from scratch so you can maintain control over what you eat.