The Best and Worst Condiments for People with Diabetes
When you’re living with diabetes, it’s important to watch what you eat – and that includes condiments. These tasty extras can sneak in a lot of sugar, salt, and unhealthy fats if you’re not careful. But there are some great choices out there, too! Let’s break down which condiments are the best and which ones to limit.
Best Condiment Options
Mustard
Mustard is a smart pick! It’s low in sugar and calories. Yellow mustard, Dijon, and spicy brown mustard add lots of flavors without raising your blood sugar. Watch out for honey mustard, which does contain sugar and some brands contain fat.
Hot Sauce
Most hot sauces, like Tabasco or Siracha, are low in carbs and sugar. They can spice up your food without adding extra calories. Just watch the sodium (salt) content if you have high blood pressure.
Vinegar
There are several options like balsamic or apple cider vinegar combining with olive oil are great on salads or as marinades. Using lemon or lime juice adds some zest and flavor. Options like horseradish or wasabi add zip to homemade dressings and are low in carbohydrate.
Pesto
Pesto is made from olive oil, nuts, and herbs. It’s high in healthy fats and low in carbs. Use it on grilled meats, veggies, or pasta alternatives.
Guacamole
Guacamole, made from avocados, is full of healthy fats and fiber. Just make sure it’s made without added sugar. It’s great as a dip or on top of burgers and tacos.
Condiments to Limit or Avoid
Ketchup
Ketchup might seem harmless, but it’s often loaded with sugar. Even just one tablespoon can have several grams of sugar. Try looking for the ‘no sugar added’ option!
Barbecue Sauce
Most barbecue sauces are high in sugar and carbs. Even “smoky” or “spicy” versions can be full of sweeteners. A lower carb source alternative to barbeque sauce is chimichurri sauce, which is a source of healthy fats, too. It is not calorie free with approximately 76 calories per tablespoon. Salsa is a great low calorie, low card option that adds great flavor.
Sweet Relish
Sweet relish sounds small, but it’s basically chopped pickles in sugar. Try dill relish instead, which has less sugar.
Regular Salad Dressings
Look for low-carb or homemade versions with olive oil and vinegar. Be aware of fat free dressings often high in carbohydrate content and sodium. Another great option is using plain, nonfat Greek yogurt as a base for a homemade dressing.
Teriyaki Sauce
Teriyaki sauce is often packed with sugar. If you love it, look for sugar-free or low-sugar options. And beware, soy sauce may seem like a good alternative to Teriyaki sauce, but it is high in sodium with 879 mg per 1 tablespoon.
Tips to Navigating Condiments
Read Labels: Check the nutrition label for sugar, carbs, and serving size.
Watch Portions: Even healthy condiments can add up if you use too much.
Make Your Own: Homemade sauces let you control what goes in. No hidden sugar!
On the Side, Please
Ordering dressings on the side allows you to still get the taste you want and still control the serving size. If eating out, ask questions before ordering or check online for nutrition facts. Stick with low-sugar, lower carb options, when possible. And remember, you don’t have to give up condiments if you have diabetes. You just have to be smart about which ones you choose!
Author: Janet Dominowski, MS, RDN, CDCES | CCS Health
This site is for educational purposes only. Talk to your doctor or healthcare provider before making any decisions about your health.
