Top Condiments for Stable Blood Sugar Levels
Key points:
Some condiments, dips, and sauces have a full day’s worth of sugar.
Low-sugar condiments and zero-sugar alternatives to high-sugar condiments.
Healthier sauce alternatives and the dips, spreads, and sauces you should try.
Dips, sauces, and spreads are that little something extra that elevate your meals. They add spice, flavor, culture, and nostalgia. As much as they add to the flavor profile of your meals, condiments are often high in calories, fat, and sugar. If you don’t know what to look for, you may consume a full day’s worth of sugar (or more) just in your dip or sauce. Below is a list of glucose-friendly condiments and low-sugar alternatives.
Diabetic-Friendly Condiments
Always read the label, as the condiments below can have added sugar, but they generally won’t spike your blood sugar. Steak sauce is on both lists, as some only have 1 gram of sugar per serving, while others have 4 grams or more.
Hot sauce
Hummus
Mustard
Salsa
Some steak sauces
Vinegar-based salad dressings
Does mayonnaise or Miracle Whip spike your blood sugar?
No. Although mayonnaise and Miracle Whip won’t spike your blood sugar, they’re high in calories and unsaturated fat. Choose light versions or mayo alternatives made with olive oil, almond oil, avocado oil, or sunflower oil.
Condiments That Spike Your Blood Sugar
You can find some of the condiments below in low-sugar or no-added-sugar options. When eating the standard versions, be mindful of portion size, which is often a tablespoon or less.
Barbeque sauce
Dip dressings including ranch
Honey and honey mustard dip
Ketchup
Most bottled dips and sauces
Non-vinegar salad dressings
Some marinara
Some steak sauces
Teriyaki sauce
Isn’t ketchup healthy because it’s made from tomatoes?
The average ketchup contains 30% or less tomato and often contains high-fructose corn syrup. Most brands average 4 grams of sugar per serving, which is only 1 tablespoon. Even if they’re high in tomato content, many marinara dips have added sugar.
Sugar-Free Alternatives to Some of Your Favorite Sauces
The G. Hughes Sugar-Free Sauce product line is formulated by award-winning pitmaster G. Hughes. His glucose-friendly condiments are sweetened with sucralose, the same sweetener found in Splenda. I advise keeping artificial sweeteners to a minimum, but these sauces allow you to indulge without spiking your blood sugar. Choose from ketchup, BBQ sauce, wing sauce, marinades, dressings, and more.
Try New Dips and Spreads
Explore your options in the store-bought and homemade condiments below. Don’t limit these options to condiment alternatives as they add more flavor, nutrients, and variety to your meals.
Greek yogurt or tzatziki
Chickpeas-based dips including hummus
Olive tapenade
Guacamole or avocado-based dips
Seed-based dips and spreads including tahini
Nut-based dips from almonds or cashews
Pesto and herb-based spreads
Elevate Your Marinades
In addition to trying new dips and spreads and swapping condiments out for healthier alternatives, explore new marinade recipes. Marinades season meat and add flavor without adding much in terms of sugar or calories.
Stock Up on Infused Oil and Vinegar
Oil and vinegar aren’t only for salad dressing. That said, you’ll spend less time making healthier homemade salad dressing if you invest in a few infused oils and vinegars.
Dip your low-glycemic bread in flavored olive oil, with or without balsamic vinegar.
Substitute lemon or lime juice with flavored vinegar to add tang to your recipe, including seafood and meat.
Cook meat, seafood, and vegetables in flavored olive oil to infuse foods with more flavor.
Toss roasted vegetables in flavored oil before roasting, with a bit of balsamic vinegar for light caramelization.
Add a dash or two of vinegar when cooking grains for a light kick of flavor.
Use oil and vinegar to create your own salad dressing and marinade recipes.
Let’s Discuss Your Meal Plan Beyond Glucose-Friendly Condiments
I understand that one of the most challenging things about transitioning to a nutrient-dense meal plan is losing your favorite foods and condiments. My approach as a dietitian is different because you don’t have to give up the foods and flavors you love. We work together to create filling, nutritious, and delicious meals for you and your family.