The Best Condiments for Diabetes-Friendly Meals

This content originally appeared on Everyday Health. Republished with permission.

By Becky Upham

Medically Reviewed by Lynn Grieger, RDN, CDCES

Living with diabetes doesn’t mean 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 keep your meals full of flavor while still following a healthy type 2 diabetes eating plan — the key is moderation, she says.

“That’s because condiments often contain carbohydrates, particularly added sugar, and sodium,” Politi.

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

“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 expert recommendations on 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 elevate blood glucose levels, says O’Brien.

For people with diabetes, this can be an issue, especially if you ate more than you planned or had less physical activity than expected.

Because you often squeeze condiments out of a bottle or spoon them from a jar, it can be hard to know how much you are consuming and how much sugar is contained in a serving.

That’s one reason why dietitians recommend scanning nutrition labels for information about sugar and recommended serving sizes.

Condiment Portion Sizes

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

A serving size is a guide based on a variety of factors, such as what’s considered a “typical portion,” but it’s not intended to be a recommendation about how much to eat or drink.[1]

That matters because the nutrition facts labels on condiments are based around the serving size, not what’s contained in the entire jar or bottle.

For example, most salad dressings suggest a serving size of 2 tablespoons, and a serving size of mustard is 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 you 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 in the label, and expert recommendations on 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.

In the United States, labels must include added sugar to help you know the difference between sugar that occurs naturally in the food, like that found in plain yogurt or raw fruit, and sugar that was added during processing, like the sugars that sweeten candy and soda.[2]

Be aware that sugar comes in different forms and can include ingredients such as high fructose corn syrup, brown sugar, and molasses. There is also a whole host of added sugars with less familiar names such as dextrose, fructose, cane syrup, fruit juice concentrate, inverted sugar, and others, Politi 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 added sugar per tablespoon, which is a teaspoon’s worth of sugar. That isn’t 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.

Be aware that other tomato-based and/or savory sauces such as sweet chili sauce, teriyaki sauce, and hoisin sauce can rank right up there with BBQ sauce in high sugar content, she adds.

Mayonnaise and Diabetes

Did you know that mayonnaise has the highest sales of any condiment sold in the United States?[3]

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

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

Mayo made with avocado or olive oil is still high in fat, but these are healthier fats than traditional mayonnaise ingredients like canola or vegetable oil.

Salad Dressing

Salad dressings can vary widely in terms of sugar, fat, and calories, and 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 superior 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.

“These include hot sauce, yellow mustard, soy sauce, Worcestershire sauce, salsa, coconut aminos, tartar sauce, horseradish, as well as other options like low-fat Greek yogurt, avocado, pesto, chimichurri sauce, vinegar, lemon or lime juice,” she says.

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 — 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.

The jury is still out on artificial and alternative sugars. There is conflicting research on how healthy these sweet ingredients are, and some may be better for diabetes than others. One thing experts agree on is that they are less likely to raise your blood glucose level.

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

Instead of packaged, highly processed condiments, consider making your own sauces at home with fresher ingredients.

Hummus, guacamole, and salsa are considered top condiments by the National Kidney Foundation because they contain little to no added sugar and healthy fats.[4] Homemade salsa, romesco, pesto, and chimichurri contain plenty of fresh herbs and veggies, healthy fats from olive oil or nuts, and 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. It’s also worth noting that other types of natural sweeteners such as honey, maple syrup, and agave syrup may seem healthier than white sugar, but they can still increase blood sugar levels significantly.

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.

The spices cinnamon, turmeric, garlic, and cayenne not only provide flavor but may also have a small (but positive) impact on heart health, inflammation, and certain types of pain.[5]

The Takeaway

Condiments are a great way to enhance the natural flavors of food, and a little bit can go a long way. Watch your portion sizes when using sugary processed condiments, or opt for naturally low-carb condiments and sauces.

Resources We Trust

Cleveland Clinic: Flavoring Foods Without Salt
University of Rochester Medical Center: Watching Salt When You Have Diabetes
Harvard Health Publishing: Are Sugar Substitutes Too Sweet to be True?
UCSF Diabetes Education Center: Understanding Fats and Oils
Mayo Clinic: Guide to Herbs and Spices

Editorial Sources and Fact-Checking