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- Many popular condiments contain added sugar and can cause blood sugar spikes.
- Sugar-free options like mustard, vinegar, olive oil, kimchi, hummus, marinara, and plain Greek yogurt don’t significantly raise blood sugar.
- It’s important to read nutrition labels and choose products without added sugar, especially if you have diabetes, prediabetes, or insulin resistance.
From salad dressings to barbecue sauce, many popular condiments are packed with added sugar and can contribute to blood sugar spikes. Fortunately, there are plenty of healthy, added-sugar-free condiments that can add flavor and nutrition to your meals without significantly affecting your blood sugar.
1. Mustard
Mustard is one of the most blood sugar–friendly condiments you can eat. A teaspoon of mustard contains just 10 calories and is carb- and sugar-free.
Swapping higher-sugar condiments, like ketchup, which can pack a teaspoon of sugar in just 1 tablespoon, with mustard can be a simple way to make your meal more blood–sugar friendly.
However, it’s important to choose the right type of mustard. While yellow, Dijon, and spicy brown mustards are typically low in calories and contain no added sugar, some mustard products, like honey mustard, can contain high amounts of added sugar, making them a less friendly choice for people managing blood sugar.
2. Vinegars
Vinegars, like apple cider vinegar, red wine vinegar, and balsamic vinegar, are low in calories and carbs and are free of added sugar, making them a smart addition to a blood sugar–friendly diet.
Research suggests that regularly consuming vinegar products, such as apple cider vinegar, may improve both short- and long-term measures of blood sugar control.
Most vinegars contain no sugar, though some prepared dressings, such as raspberry vinaigrette, can be loaded with added sugars. For a healthier option, use vinegar to create your own sugar-free vinaigrettes for salads or to marinate proteins like chicken and fish.
3. Kimchi and Sauerkraut
Sauerkraut and kimchi are fermented cabbage-based foods often used as condiments.
They are both rich in fiber and lactic acid bacteria (LAB), both of which can support blood sugar balance and gut health. Fiber slows the absorption of sugar into the bloodstream, while LAB can improve insulin sensitivity and reduce glucose absorption. Research shows that regularly eating fermented foods, like kimchi and sauerkraut, could help improve fasting blood sugar and insulin resistance.
4. Olive Oil
Olive oil is one of the healthiest fats you can eat. It’s carb and sugar-free and is safe for those following very-low-carb diets, like the keto diet.
Olive oil provides heart-healthy monounsaturated fats and powerful polyphenol antioxidants, which can support overall health. Plus, consuming olive oil has been shown to reduce the risk of type 2 diabetes by improving insulin resistance and lowering inflammation.
5. Marinara
Marinara sauce is made with nutritious, blood sugar-friendly ingredients, including tomatoes, olive oil, and herbs. It’s low in calories and carbs, containing only 90 calories and 6 grams of carbs per half-cup serving.
Tomatoes and tomato-based products, such as marinara, are high in lycopene, a carotenoid plant pigment with antioxidant properties. Research shows that lycopene may also have blood sugar-lowering effects and that people with higher blood levels of lycopene may have better blood sugar control.
However, it’s important that you read the nutrition labels on marinara products, as some can pack up to 6 grams, or 4.5 teaspoons, of added sugar per serving.
6. Hummus
Hummus, a dip made with chickpeas, tahini, lemon juice, and olive oil, is a good source of protein and fiber, which play important roles in blood sugar regulation.
A half-cup serving of hummus contains 9.5 grams of protein and 6.75 grams of fiber. Protein and fiber reduce blood sugar by slowing digestion and the release of sugar into the bloodstream.
Hummus makes a perfect addition to sandwiches, grain bowls, and salads, and can be used as a high-protein dip for veggies.
7. Greek Yogurt
Greek yogurt contains 25 grams of protein per cup, about twice the amount in regular yogurt. This makes Greek yogurt a better choice for people who want to make meals and snacks more blood sugar-friendly.
When shopping, be sure to choose plain, unsweetened Greek yogurt, as flavored varieties can be high in added sugar. Also, when possible, purchase yogurt with a "Live & Active Cultures" (LAC) seal. This seal indicates that the yogurt contains significant levels of live, active probiotics, which may help improve blood sugar levels.
Greek yogurt can be used on its own to add a creamy texture to soups, tacos, and burrito bowls or added to homemade dips and salad dressings.
Condiments To Use More Mindfully
When managing your blood sugar or trying to cut back on added sugar, it’s important to read nutrition labels and to be aware of condiments that commonly contain high amounts of added sugar.
Added sugar can be found in many popular condiments, such as:
- Ketchup
- Barbecue sauce
- Sweet chili sauce
- Marinara sauce, depending on the product
- Honey mustard
- Bottled salad dressings
If you choose products that do contain added sugar, be mindful of portion sizes and pair them with protein and fiber-rich foods to keep your blood sugar levels in check.
Who Should Pay Closer Attention
Certain people, such as those with diabetes, prediabetes, or insulin resistance, should be particularly careful when purchasing condiments. People with high blood sugar levels benefit from monitoring their carb intake and limiting added sugars. Choosing low-sugar foods, such as sugar-free condiments, can help improve both short- and long-term blood sugar control.
People living with other health conditions, such as fatty liver disease or polycystic ovarian syndrome (PCOS), may also benefit from reducing their intake of total carbohydrates and added sugars.
