The soy sauce & Asian sauce table
Side-by-side swaps for soy, teriyaki, oyster and hoisin sauce — with the flavor trick that keeps stir-fry tasting like stir-fry.
Free download · PDF guide
Big flavor without the sodium bomb — or the blood sugar spike.
The Low-Sodium, Low-Glycemic Flavor Swap Guide gives you plain-English swaps for soy sauce, bottled sauces and salty shortcuts, so dinner still tastes like something.
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What's inside
Six things you can use at tonight's dinner
No lectures and no 40-ingredient recipes. Just tables you can read in the grocery aisle and taped to the fridge.
Store sauces & dressings, decoded
The bottles worth keeping, the ones to walk past, and quick 3-ingredient dressings you can shake up in a jar.
Salty flavor boosters that aren't salt
Acid, umami, char, heat and aromatics — what to add when food tastes flat, in the order to try them.
Starchy sides, swapped
Gentler stand-ins for white rice, instant potatoes and noodles — plus how to plate them so the meal still feels full.
6 salt-free blends + 3 stir-fry formulas
Mix once, use all week: six blends by measurement, and three weeknight stir-fry formulas (sauce base + protein + veg).
Label reading + printable cheat sheet
A short lesson on sodium-per-serving vs. per-container and hidden sugars — then a one-page fridge cheat sheet to print.
Sound familiar?
"I found out my favorite soy sauce is basically a sodium bomb. One tablespoon and I've blown the whole day."
"Everyone says cut the salt. Fine — but now chicken and broccoli tastes like wet cardboard."
"Just diagnosed. I've got pamphlets, a glucose meter and a hundred rules, and I still don't know what to cook Tuesday."
"Two hours into a ride in the heat and I'm shaky and dropping. I don't want to live on candy to get home."
If you nodded at any of those, the guide was written for you. It's practical, peer-to-peer information — not medical advice, and not a replacement for your care team.
A real page from the guide
One swap, on the house
This is the exact format of every table inside. No blurred screenshots — see the quality first.
Swap table 1 · Stir-fry night
| Instead of | Use this | Why |
|---|---|---|
| 1 Tbsp regular soy sauce ~900–1,000 mg sodium |
2 tsp coconut aminos or low-sodium tamari, thinned with 1 Tbsp unsalted broth + ½ tsp rice vinegar roughly 100–280 mg sodium, depending on brand |
You keep the dark color and savory depth, but most of the salt is gone. The splash of vinegar sharpens the flavor so your tongue reads "seasoned" without more sodium — and thinning it with broth keeps the sauce from turning sweet and syrupy on the pan. |
| Bottled teriyaki glaze sugar is often ingredient #1 or #2 |
The same swap above + 1 tsp grated ginger, 1 clove garlic, and a pinch of red pepper skip the added sugar entirely |
Aromatics and heat do the work sugar was doing. Add them in the last 30 seconds of cooking so they stay bright instead of scorching. |
Sodium figures vary by brand — always check your own label. Amounts here are general education, not a prescription.
Who's behind this
Mynuform is a small health and wellness project based in Shelbyville, Tennessee. We write for people managing blood sugar, blood pressure and weight in real kitchens — on weeknights, on a budget, with a family who still wants dinner to taste good.
Everything we publish is meant to be practical and honest: short guides, swap tables, and the kind of tips you'd get from someone a few steps ahead of you. About 7,000 people follow along on Facebook.
We're not doctors and we don't pretend to be. Nothing here treats, prevents or cures anything — talk with your doctor or care team before you change your diet, medication or exercise.
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