While many people are careful to cut back on sugar intake to maintain their health, some may overlook a hidden source that adds unexpected amounts of sugars to their diet: store-bought condiments and sauces. From salad dressings to barbecue sauces, many of these products contain added sugars that can negatively affect blood glucose levels. However, there are healthy alternatives that give food a distinct flavor and nutritional value without causing a significant spike in blood sugar, making them ideal choices for those seeking a balanced diet, according to the Health website.
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1. Mustard
Mustard is one of the best options for those monitoring their blood sugar levels. A single teaspoon contains only about 10 calories and is completely free of carbohydrates and sugars. It can be used as a substitute for sugar-heavy condiments like ketchup, which can contain up to a teaspoon of sugar in just one tablespoon, making mustard a simple and effective choice to improve meal quality. However, pay attention to the type of mustard; while traditional options like yellow, Dijon, and spicy brown mustard are low in calories and free of added sugars, other varieties like honey mustard contain high amounts of sugar, making them less suitable.
2. Vinegar
Types of vinegar, such as apple cider vinegar and balsamic vinegar, are low in calories and carbohydrates and contain no added sugar, making them an ideal addition to a diet aimed at regulating blood sugar. Some research suggests that regular consumption of vinegar, especially apple cider vinegar, may help improve short- and long-term blood sugar control. Although most types of vinegar are sugar-free, some ready-made vinegar-based dressings, such as fruit-flavored vinaigrettes, may contain added sugars. Therefore, it is preferable to use vinegar directly to prepare healthy homemade salad dressings or to marinate meats like chicken and fish.
3. Kimchi and Sauerkraut
Kimchi and sauerkraut are fermented foods made primarily from cabbage, often used as condiments or side toppings. Both are characterized by their high fiber content and beneficial lactic acid bacteria, which play an important role in supporting gut health and regulating blood sugar levels. Fiber helps slow down the absorption of sugar into the bloodstream, while beneficial bacteria contribute to improving insulin sensitivity and reducing glucose absorption. Studies indicate that regularly eating fermented foods can improve fasting blood sugar levels and reduce insulin resistance.
4. Olive Oil
Olive oil is a healthy fat that you can rely on without worrying about its effect on blood sugar, as it is free of carbohydrates and sugars. This makes it suitable even for low-carb diets like the keto diet. It also contains monounsaturated fats beneficial for heart health, as well as antioxidant polyphenol compounds that support overall wellness. Studies have shown that consuming olive oil may contribute to reducing the risk of type 2 diabetes by improving insulin sensitivity and reducing inflammation.
5. Marinara Sauce
Marinara sauce is prepared from nutritious ingredients such as tomatoes, olive oil, and herbs—elements that support blood sugar regulation. It is also low in calories and carbohydrates, with half a cup containing about 90 calories and only 6 grams of carbohydrates. Tomatoes are distinct for containing lycopene, a powerful antioxidant that may improve blood sugar control. Research suggests that higher levels of lycopene in the body are linked to better glucose control. However, it is essential to read food labels carefully, as some commercial products can contain significant amounts of added sugar, sometimes reaching up to 6 grams per serving.
6. Hummus
Hummus is a nutritious option rich in protein and fiber, two essential elements in regulating blood sugar levels. Half a cup of hummus contains about 9.5 grams of protein and 6.75 grams of fiber, which helps slow digestion and prevent sudden spikes in blood sugar. Hummus can be incorporated into many meals, whether in sandwiches, grain bowls, or salads, and it can also be used as a nutritious dip for vegetables.
