The Best Condiments for Diabetes-Friendly Meals

Living with diabetes doesn’t mean that you have to avoid chicken with BBQ sauce or eat your BLT minus the mayo, says Elisabetta Politi, RD, a dietitian and diabetes specialist at Duke Lifestyle and Weight Management Center in Durham, North Carolina.

“We don’t expect people with diabetes to eat food that doesn’t taste good,” says Politi. In fact, using condiments wisely can help you keep your meals full of flavor while still following a healthy type 2 diabetes eating plan. The key is moderation, she says, cautioning that “condiments often contain carbohydrates, particularly added sugar, and sodium.”

In small quantities, this may not be a significant concern, but as portions increase, that can be an issue, says Margaret O’Brien, RD, senior registered dietitian at Banner Health in Phoenix.

“All sauces or condiments can be used by people with diabetes, but it is important to be aware of the sugar content and either limit the portion or look for lower-sugar alternatives. It is really up to the individual to make the best choice for their particular dietary or blood glucose goals,” O’Brien says.

If you’re living with type 2 diabetes, here’s what you need to know about how condiments impact blood sugar, what to look for on the label, and what experts recommend as the best sauces and condiments to help you manage your diabetes blood sugar levels.

How Condiments Impact Blood Sugar

Many condiments contain natural and added sugars that can raise blood glucose levels, says O’Brien. For people with diabetes, this can be an issue, especially if you ate more than you planned to or had less physical activity than expected.

Condiment Portion Sizes

“Read labels and use wisely,” says O’Brien.

For example, many salad dressings suggest a serving size of 2 tablespoons, and a serving size of mustard is often 1 or 2 teaspoons.

It may be helpful to portion out the serving size of some of your favorite condiments, even just once, to give yourself a good idea of how much you are using.

Nutrition Labels: What to Look For

If you’re living with type 2 diabetes, here’s what you need to know about how condiments impact blood sugar, what to look for on the label, and expert recommendations about the best sauces and condiments to help you manage your diabetes blood sugar levels.

Read the nutrition facts label for total sugar content (listed under “total carbohydrates”), but even more specifically, look at added sugar, says O’Brien.

“Many foods contain natural sugars, which will be reflected on the food labels, but added sugar is often of greater concern,” she says.

Lower total sugars and very low or zero added sugars should be your goal with condiments, says Politi.

Politi also suggests looking for other important label facts on condiments, including:

• Calories per serving size
• Sodium (the lower, the better)
• Total carbohydrates (the lower, the better)
• Dietary fiber (more is better than less)

All of that information is based on serving size. If you eat more, that means you’ll be getting more calories and sugars than what is listed.

Ketchup and BBQ Sauce

Many ketchup brands contain about 4 grams of added sugar per tablespoon, which is a teaspoon’s worth of sugar and is not necessarily excessive, says O’ Brien.

“However, most people use much more than 1 tablespoon of ketchup at a meal. For example, many of the individual condiment containers restaurants provide can contain as much as 4 to 5 tablespoons of ketchup. This is truly a case where portion size matters,” she says.

In the world of condiments, BBQ sauce is often the king of sugar content — and not in a good way, she says.

“That’s because many BBQ sauces traditionally contain honey, brown sugar, or molasses, not to mention the added high fructose corn syrup or other hidden sugars included,” says O’Brien.

She suggests limiting portion sizes, but if you love to slather it on, O’Brien suggests choosing from the wide variety of tasty “no sugar added” BBQ sauces now on the market.

O’Brien cautions that other tomato-based and/or savory sauces, such as sweet chili sauce, teriyaki sauce, and hoisin sauce, can also rank right up there with BBQ sauce in high sugar content.

Mayonnaise

Mayonnaise contains very little to no added sugar, says O’ Brien. Because of that, mayo likely won’t affect blood glucose.

That sounds like good news for people with diabetes, but people trying to manage their weight should still exercise caution with mayonnaise consumption, because of the high fat and calorie content, says Politi.

Salad Dressing

Salad dressings can vary widely in terms of sugar, fat, and calories, so it’s best to read the label, says O’ Brien.

Many dressings, such as ranch, often contain very little to no added sugar, but some French dressings and honey mustard dressing/sauce can be very high in carbs, she says.

And be aware that low-fat and fat-free dressings aren’t always healthier options. These condiments often contain added sugar, says Politi, which could lead to blood glucose spikes.

Naturally Sugar-Free Condiments

Naturally sugar-free or very low-sugar containing condiments are often a great choice for people looking to add flavor without added sweetener, says O’Brien. She recommends the following:

• Hot sauce
• Yellow mustard
• Soy sauce
• Worcestershire sauce
• Salsa
• Coconut aminos
• Tartar sauce
• Horseradish
• Low-fat, plain Greek yogurt
• Avocado
• Pesto
• Chimichurri sauce
• Vinegar
• Lemon or lime juice

But make sure you check the label, she cautions. “That’s especially important if you are on a diet that restricts sodium because many of those options have a high sodium content.”

Low-sugar options with 4 grams or less in a serving size are okay and unlikely to affect blood glucose on their own, says Politi.

Artificial Sweeteners and Diabetes

Many condiments labeled “no added sugars” or “sugar-free” contain artificial sweeteners, says O’Brien.

O’Brien says that these ingredients “are generally not a big concern, as the amount of sweeteners included is quite small.”

However, if you have allergies or sensitivities to them, or you just want to avoid them, make sure you read the label carefully.

The Best Sauces for Diabetes

Homemade salsa, romesco, pesto, and chimichurri contain plenty of fresh herbs and veggies, as well as healthy fats from olive oil or nuts. They also don’t need added sugar to be flavorful.

“I’d say the best sauces are the ones you like (if you can consume them in moderation) and/or the ones that contain healthy ingredients,” says Politi.

There are also many recipes available for homemade condiments. You may be able to tweak a less healthy favorite to make it lower in sugar. For example, instead of ketchup, you could create a simple fresh tomato sauce flavored with fresh basil, says Politi.

Politi suggests finding recipes that provide a nutrition analysis or limit added salt, sugar, and unhealthy fats. Other types of natural sweeteners, such as honey, maple syrup, and agave syrup, may seem healthier than white sugar, but they can still significantly increase blood sugar levels.

Homemade sauces and condiments “do offer the advantage of knowing exactly what ingredients are included in a sauce and in exactly what amount,” O’Brien says.

Herbs and Spices

Herbs and spices are also a great way to add to or enhance the flavors of foods, says O’Brien.

Some spice mixes, like taco seasoning, can contain sugars and sodium, but there are many different combinations on the market now that are low-sugar or sugar-free, she says.