If you have diabetes, it’s important to make smart food choices to help manage your blood sugar levels. But it can be easy to overlook the impact of condiments and spices. After all, how much of a difference can a squirt of ketchup or a dollop of salad dressing really make?
It turns out, the condiments you choose can affect your blood sugar more than you may realize. And spices can be a great way to add flavor without impacting your health.
Margaret O'Brien, a registered dietitian with Banner – University Medicine, explained more about the best ways for people with diabetes to include condiments and spices in their diets.
She said, “All sauces or condiments can be used by people with diabetes. It is important to be aware of the sugar content and either limit the portion size or look for lower-sugar alternatives. Each person can make the best choice for their dietary and blood glucose goals.”
How condiments can affect blood sugar
“Condiments add flavor to many foods, but they often contain added sugars,” O’Brien said. That might not make a difference if you have small amounts of condiments, but if portions get bigger, the sugar content increases.
Always check the nutritional labels on condiments. “Look for total sugar content, but even more specifically look at added sugar,” O’Brien said. “Added sugar is often of greater concern. These are ingredients like sugar, high fructose corn syrup, brown sugar, molasses and a whole host of other sugars masquerading as ingredients like dextrose, fructose, cane syrup, fruit juice concentrate and invert sugar.”
It’s a good rule of thumb to choose condiments with five grams or less of carbohydrates per serving.
Many people with diabetes also need to watch their sodium content and condiments may be high in sodium, which can raise your blood pressure.
Best condiments for diabetes
You don’t have to eat only plain, bland foods to manage your blood sugar. “Naturally sugar-free or very-low-sugar condiments can be a great choice,” O’Brien said. Try these flavorful diabetic-friendly condiments. Just be sure to check the labels to make sure they fit your needs:
- Mustard: Most types of mustard contain little to no sugar.
- Vinegar-based salad dressings: Salad dressings such as balsamic vinaigrette are usually lower in sugar and carbs compared to creamy dressings.
- Hot sauce: Most hot sauces are low in sugar and carbs.
- Salsa: Salsa made from tomatoes, onions and peppers can add flavor to your meals without raising your blood sugar.
- Hummus: Hummus is made from chickpeas. It’s high in fiber and healthy fats and low in carbs.
O’Brien also suggests soy sauce, Worcestershire sauce, coconut aminos, steak sauce, horseradish, low-fat Greek yogurt, avocado, pesto, chimichurri sauce and lemon or lime juice, though she warns that some of these options are high in sodium.
You may also want to try condiments that have artificial sweeteners. O’Brien said the amount of artificial sweeteners in condiments is generally small, but you may need to avoid them if you have allergies or sensitivities to them.
Watch out for these condiments
Condiments with added sugar, unhealthy fats or high sodium levels may not be the best choices. “Condiments are a great way to enhance the natural flavors of food, but a little bit can go a long way in making foods appealing without adding large amounts of added sugars,” O’Brien said.
You may want to limit or look for alternatives to:
Ketchup
A tablespoon-sized serving of ketchup generally has 4 grams of added sugar, which isn’t too much. “However, most people use much more than one tablespoon of ketchup at a meal. Many of the condiment containers restaurants provide can contain as much as 4 to 5 tablespoons of ketchup,” O’Brien said. “This is truly a case where portion size matters.”
You can look for sugar-free or reduced-sugar versions if you’re a ketchup lover.
Barbecue sauce
BBQ sauce can be one of the condiments with the highest sugar content — sometimes more than 12 grams per serving. “Many contain honey, brown sugar, molasses, high fructose corn syrup or other hidden sugars,” O’Brien said. She points out that sweet chili sauce, teriyaki sauce and hoisin sauce can be equally high in sugar.
If you would rather not limit your portion size, you can choose no-sugar-added versions of these sauces.
Salad dressing
With salad dressing, it’s important to read the label. Some types contain little to no added sugar, but others, like French dressing, can be very high. Oil-and-vinegar based options are often good choices. Be sure to check for sodium content as well as sugar if you need to limit sodium.
Mayonnaise
Mayo and Miracle Whip contain little or no sugar, but they are high in unhealthy fats and calories. An avocado-based mayo can be a healthier alternative.
DIY: Making your own condiments
When you make your own condiments, you control what goes into them. “You know exactly what ingredients are included in a sauce and exactly what amount,” O’Brien said.
You can create delicious, diabetes-friendly versions of ketchup, salad dressings and other condiments by using natural, whole ingredients and reducing sugar and sodium.
Best spices for diabetes
“Herbs and spices are a great way to add to or enhance the flavors of foods. Many different individual spices and seasonings, as well as combinations, are on the market now that are low sugar or sugar-free,” O’Brien said.
With ongoing research, we are also learning more about the potential health benefits of herbs and spices. Here are a few to try:
- Cinnamon: Cinnamon may improve insulin sensitivity. Try adding it to oatmeal, yogurt or even your coffee.
- Turmeric: This bright yellow spice may fight inflammation and improve your blood sugar control. Add it to soups, stews or roasted vegetables.
- Garlic: Garlic may help lower blood sugar levels and improve heart health. Use it to season meats, vegetables or salad dressings.
- Ginger: Ginger may help reduce blood sugar levels and inflammation. Add fresh ginger to smoothies, stir-fries or tea.
- Cayenne pepper: Cayenne pepper can help boost your metabolism, which may assist in weight management. Sprinkle it on eggs, soups or roasted veggies.
The bottom line
Managing diabetes doesn’t mean you have to settle for bland food. When you choose the right condiments and spices, you can keep your blood sugar in check and still enjoy delicious meals. For more advice about making healthy food choices when you have diabetes, connect with an expert at Banner Health.
