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Diabetes ketchup: The Ketchup and Diabetes Experiment

The Ketchup and Diabetes Experiment

We thought it would just be kind of wrong to wrap up March — National Nutrition Month — without reflecting upon a beloved condiment that many of us can’t live without: KETCHUP.

If you Google “ketchup” in the context of blood sugars, you’ll see all kinds of results that vilify this condiment as the worst possible choice for people with diabetes — to the tune of “Worst Foods for Diabetics,” “10 Diabetic Foods to Avoid,” and “10 Bad Foods for Diabetes.” Yikes! Fortunately, we know ketchup isn’t really taboo and we can manage it just fine (like salad dressings, etc.), with a little planning.

No one in our Diabetes Online Community shows more PDA (public display of affection) for ketchup than our Minnesota friend Scott Johnson, who’s been living with type 1 for more than three decades, blogs at Scott’s Diabetes, and works for diabetes app company mySugr. Scott is not quiet about his love for all things Diet Coke, grilled cheese and ketchup. And he certainly has his preference on how this beloved condiment should be served.

Curious to know the real blood sugar effects, Scott recently took on The Great Ketchup Experiment — adding to our own similar experiments with coffeeand beer. Now, here’s what Scott found out:

Do you carb-count your ketchup? OR Carb counting your ketchup? (or something along those lines?)

Ahhhh… Carbohydrates and condiments. The words roll off my tongue like they belong together. The soothing mix of chilled ketchup with hot french fries or the edge of a perfectly crisp yet gooey grilled cheese sandwich is enough to make my mouth water just thinking about it.

But any mention of mouth-watering and diabetes usually means there’s math involved – and maybe even some insulin, depending on the amount. And when we’re talking about ketchup and Scott Johnson, the amount is usually significant.

And I recently realized that even though I understand there are carbohydrates in ketchup, I’ve never actually included them in my meal calculations. This should be an issue for me, but I’ve never noticed before. How can that be?

No. Wait. You’re not feeling me…

Before we go much further, I want to bring you a little deeper into my ketchup world so you can better understand why this realization hit me so hard.

  • For me, ketchup is as much a part of the meal experience as the food itself.
  • If I go to a fast food place, and the ketchup pump is empty or broken, I might leave. It’s enough to ruin my visit. C’mon, is it really that hard to keep your ketchup game on point?
  • I have temperature preferences. Cold ketchup is better than warm ketchup, but warm ketchup is better than no ketchup. However, I wouldn’t choose chilled packets over a room-temperature bottle (the pain-in-the-ass factor outweighs the temperature preference).
  • When out to eat with people, a partially-loaded ketchup bottle makes me nervous. Even before ordering I start eyeballing empty tables nearby for backup bottles in case we run out.
  • I have ketchup ratios for some things. 1 McDonald’s hash brown = 1 paper ketchup cup. 1 medium McDonald’s fries = 3 paper ketchup cups (if they’re REALLY hot, maybe 4 cups). Burger King fries need more ketchup, 4 cups for sure.
  • I don’t do drive-through fries or grilled cheese because… how do you ketchup?

I could go on and on… you get the idea. This ketchup stuff is serious business for me.


Determined to figure this out, I started breaking things down, doing my own research and answering some questions.

How many grams of carbohydrates are in one serving of ketchup? And hey, just what is one serving of ketchup?

One serving of Heinz 57 is 1 tablespoon (17g) and has 5 grams of carbohydrates.

How much ketchup does a typical fast food paper ketchup cup hold?

The samples from a nearby McDonalds hold about 2 tablespoons (note: I did not measure by weight), which is 10 grams of carbohydrates. Yikes! I’ve treated lows with less than that… And think of it another way, three of those have as many carbs as a sandwich!

You know those restaurants where they don’t have ketchup out for you, but instead bring it in a fancy ramekin? How much is in one of those?

According to my sources, a typical ramekin can hold 5-6 tablespoons of ketchup. That’s a whopping 25-30 grams of carbs! Each!

What about take-out packets?

It’s deceptively hard to find out how much ketchup is in each of those packets! So I called Heinz customer service. I couldn’t help but smirk when I got the typical “we are experiencing heavy call volumes…” recording and had to wait for a representative (I guess I wasn’t the only one with burning questions about ketchup).

Heinz told me that each packet has 9 grams of ketchup in it. You might remember that one serving of Heinz is 1 tablespoon, or 17 grams, and has 5 grams of carbohydrates. So that means that 1 packet is just over half a serving and has 2.647058823 grams of carbohydrates. Approximately.

Those are the ketchup basics, straight from the dispenser. But in the context of diabetes, does it all really matter?

That’s where my experiments come into play.


Armed with the above information I tried to do some experiments.

The first few tries didn’t work as well as I hoped. I needed to do more tests to confirm/deny what I was seeing, but after three rounds of ketchup shots I couldn’t stomach the idea anymore. I guess mom was wrong – I would NOT drink ketchup from a straw if I could!

For each of these experiments I was fasting and hadn’t taken any correction insulin for more than four hours. I did a blood sugar check, slammed two measured tablespoons of ketchup, then checked my blood sugar every 10 minutes for the next hour and a half.

Day 1 (March 5 chart)

A mild rise and a mild return right to where I started.

Day 2 (March 6 chart)

Spikey, spikey! But look at that, right back to where I started again.

Day 3 (March 7 chart)

This one looks like what I’d expect. But since I was low to start with, my body could have been reacting to the adrenaline, etc. Either that or in DIRE circumstances we’ve learned that you can slam some ketchup if there’s nothing else around (please don’t do this except in extreme emergency — try to use fast-acting glucose if you’re low).

Doing these experiments raised SO MANY questions for me, including:

  • Would consuming more ketchup help me see something new? Or would it just gross me out and confuse me more?
  • Would there be a noticeable BG difference between a grilled cheese with ketchup vs. one without? (probably yes?)
  • If I’m under-counting my french fry carbs by THIRTY GRAMS (!!) why haven’t I noticed before?
  • Are things that sloppy with my diabetes?
  • Or is it more probable that the high-fat fries drag everything out soooo long that other variables are covering up the trouble?
  • If so, are ALL the foods I eat with ketchup high-fat (and, therefore, slow)? Yeah, it seems so!

Bottom line is that I need to do more research on this. But I’m also totally done with eating ketchup all by itself. It’s one of those things that will always require company in my mouth. Sorry to let you down.

I’m really curious to know how YOU handle ketchup? Do you carb-count for it? Or only if it’s a lot? Do you notice it one way or another? Or…?

Leave a comment and fill me in!

Thanks for working this ketchup issue for us all, Scott! Definitely eye-opening, and we look forward to hearing what others in the DOC have to say about carbs and condiments, too.

Is Ketchup Good For Diabetics: Exploring The Pros And Cons Of Including Ketchup In A Diabetic Diet

Folks, are you a ketchup lover and a diabetic at the same time? We have a question that has been long hovering around the realm of taste and health – is ketchup good or bad for diabetics? An interesting inquiry, indeed, as we all know how tempting a drizzle of ketchup can be on our burgers and fries. But when it comes to the world of diabetes management, every foodstuff has to be handled with caution, and ketchup is no exception.

This article is an ultimate guide on ketchup and its relationship with diabetes, the ins and outs of the ingredients, the serving size, the glycemic load, and the alternatives. We understand that being a diabetic can be daunting if you have a fondness for particular foods, and ketchup is undoubtedly one of them. So, my dear readers, put your feet up, grab that bottle of Heinz -oops!- we mean, grab that bottle of ketchup from your fridge, and let’s dive into the savory world of tomato sauce and its effects on your blood sugar levels.

As you read on, you’ll learn the nutritional breakdown of ketchup, how it can spike up your blood sugars if not consumed in moderation, and the healthy ways you can still enjoy ketchup while managing diabetes. We believe that knowledge is power, and our end goal is to provide you with the right knowledge to make the right choices and live your best, healthiest life. So, without further ado, let’s embark on this saucy journey and answer that burning question: Is ketchup good for diabetics?

Nutritional value of ketchup

Ketchup is a popular condiment that is often paired with fast food favorites like hotdogs, burgers, and fries. While it may be delicious and convenient, it’s important to consider its nutritional value, especially for people with diabetes. Here are the key nutrients found in ketchup:

  • Tomatoes: Tomatoes are the main ingredient in ketchup, and they are rich in vitamin C, potassium, and lycopene – a powerful antioxidant that may help prevent chronic illnesses like heart disease and cancer.
  • Sugar: Unfortunately, most ketchups contain added sugar to improve their flavor, texture, and shelf life. This is a cause for concern for people with diabetes, as excessive sugar intake can lead to blood sugar spikes and long-term complications. It’s crucial to read food labels carefully and choose sugar-free or low-sugar ketchup options whenever possible.
  • Salt: Ketchup is also high in sodium, which can contribute to high blood pressure and other health issues. It’s best to limit your daily sodium intake to less than 2,300 mg per day or 1,500 mg if you have certain health conditions.

Overall, ketchup can be a healthy addition to your diet if consumed in moderation and with awareness of its nutritional content. Look for natural or organic ketchup with no added sugar and reduced sodium, or try making your own homemade version using fresh tomatoes and herbs.

Glycemic Index of Ketchup

For individuals with diabetes, it is important to choose foods that won’t cause a spike in blood sugar levels. This is where the glycemic index comes in. The glycemic index (GI) is a numerical system that ranks how quickly a carbohydrate-containing food raises blood glucose levels. Foods with a high GI score, above 70, can rapidly increase blood sugar levels, which is not recommended for individuals with diabetes. On the other hand, foods with a low GI score, below 55, can help maintain blood sugar levels and promote better overall health.

  • Ketchup generally has a moderate to high glycemic index score.
  • It can vary between brands and types, but most ketchups have a GI score of around 50 to 70.
  • This means that consuming too much ketchup can potentially increase blood sugar levels and should be consumed in moderation by individuals with diabetes.

While ketchup alone may not be the biggest concern for individuals with diabetes, it is important to consider the added sugars and carbohydrates that often come with consuming ketchup. High fructose corn syrup is a common ingredient found in most store-bought ketchups, which can also contribute to increased blood sugar levels. Therefore, it is recommended to choose ketchup with no added sugars or consider making homemade ketchup with natural sweeteners like honey or agave nectar.

Food ItemGlycemic Index Score
Ketchup, average50-70
Ketchup with no added sugars30-50

Overall, while ketchup can be enjoyed in moderation by individuals with diabetes, it is important to consider the added sugars and carbohydrates in the condiment and opt for low GI options whenever possible.

Effects of sugar in ketchup on blood sugar levels

For individuals with diabetes, managing blood sugar levels is a crucial part of maintaining good health. Consuming foods with high sugar content can result in spikes in blood sugar levels, which can have negative consequences for those with diabetes. Ketchup is a popular condiment that is often used to add flavor to a variety of dishes, but its sugar content can be detrimental to blood sugar management for individuals with diabetes.

  • One tablespoon of ketchup typically contains around 4 grams of sugar, which may not seem like much, but can quickly add up if large amounts are consumed.
  • Even sugar-free ketchup varieties may contain artificial sweeteners, which also have the potential to impact blood sugar levels.
  • There are alternative condiments available that do not contain added sugars, such as mustard, hot sauce, or salsa, which can be better options for individuals with diabetes.

For those who still wish to use ketchup in moderation, it is important to carefully monitor portion sizes and adjust medication levels as needed to keep blood sugar levels within a healthy range. It is also crucial to read food labels and understand the sugar content of condiments and other foods to make informed choices about what to consume.

Ketchup brandSugar content per tablespoon
Heinz Tomato Ketchup4 grams
Hunt’s Tomato Ketchup3 grams
Organicville Ketchup3 grams

Overall, while ketchup can be a tasty addition to meals, it is important for individuals with diabetes to be aware of the sugar content and potential impact on blood sugar levels. Alternatives to ketchup are readily available, and careful monitoring and medication adjustment can allow for moderate use of this condiment.

Low-sugar ketchup alternatives for diabetics

Ketchup is a popular condiment that can be found in many households and restaurants. However, its high sugar content can be problematic for people with diabetes. Luckily, there are many low-sugar ketchup alternatives available that can satisfy your taste buds without spiking your blood sugar levels.

  • Homemade ketchup: Making your own ketchup allows you to control the ingredients and sugar content. You can use natural sweeteners like stevia or monk fruit extract instead of refined sugar.
  • No-sugar added ketchup: Some brands offer ketchup without added sugars or substitute them for natural sweeteners.
  • Low-sugar tomato-based sauces: These sauces are similar to ketchup and can be used as a condiment. Look for options that have less sugar or use natural sweeteners.

If you want to enjoy the taste of ketchup without worrying about its sugar content, you can also try dipping your fries or burgers in mustard, vinegar, or hot sauce. These condiments are low in sugar and can add flavor to your meals.

Here is a comparison table of some popular ketchup brands and their sugar content per serving:

BrandSugar per serving (1 tbsp)
Heinz4 g
Hunts3 g
Primal Kitchen1 g
Simple Truth1 g

As you can see, some brands offer ketchup with significantly less sugar than others. Reading the nutrition label and comparing different options can help you make better choices for your health.

The Role of Tomatoes in Managing Diabetes

Tomatoes are a popular and widely used vegetable in many parts of the world. Besides being a staple ingredient in many recipes, they are also a rich source of nutrients that can provide several health benefits. Diabetics can also benefit from incorporating tomatoes into their diet. One of the reasons is that tomatoes have a low glycemic index, which means they do not cause a rapid increase in blood sugar levels as other high carbohydrate foods do. In this article, we will explore the role of tomatoes in managing diabetes and the science behind it.

Benefits of Tomatoes for Diabetics

  • Low Glycemic Index: Tomatoes have a low glycemic index, which means they are less likely to cause a spike in blood sugar levels. This is good news for diabetics who have to watch their blood sugar levels closely.
  • Rich in Antioxidants: Tomatoes are rich in antioxidants like lycopene, which can reduce inflammation and protect against cell damage caused by harmful free radicals. This, in turn, can help reduce the risk of complications like heart disease, which is a common complication in diabetics.
  • Contain Essential Nutrients: Tomatoes also contain essential nutrients like Vitamin C, potassium, and fiber. These nutrients are important for maintaining good health and reducing the risk of complications associated with diabetes.

Science behind the Role of Tomatoes in Managing Diabetes

The low glycemic index of tomatoes is due to the presence of fiber and other plant compounds that slow down the rate at which glucose is absorbed in the bloodstream. This means that tomatoes can be safely consumed by diabetics without causing a sharp increase in blood sugar levels. Moreover, the antioxidants like lycopene found in tomatoes can help protect against cellular damage caused by high levels of blood sugar in the body. This can reduce the risk of complications like diabetic retinopathy, neuropathy, and kidney disease.

Tips for Incorporating Tomatoes into Your Diet

Tomatoes are incredibly versatile and can be incorporated into your daily diet in several ways. Some of the ways to include tomatoes in your diet are:

  • Eat fresh cherry tomatoes as a snack or add them to salads.
  • Make fresh tomato sauce with minimal added sugar to use as a base for pasta dishes and pizzas.
  • Add chopped tomatoes to omelets, frittatas, and other savory dishes.
  • Roast tomatoes with garlic and herbs for a delicious side dish.
  • Drink tomato juice or use it as a base for homemade soups.


In conclusion, tomatoes are a nutritious and low glycemic index vegetable that can be safely consumed by diabetics. They are rich in essential nutrients and antioxidants that can help reduce the risk of complications associated with diabetes. Therefore, incorporating tomatoes into your daily diet can be an easy and healthy way to manage diabetes and maintain overall good health.

Benefits of Tomatoes for DiabeticsScience Behind the Role of Tomatoes in Managing Diabetes
Low glycemic indexPresence of fiber and other plant compounds that slow down the rate of glucose absorption in the bloodstream.
Rich in antioxidants and essential nutrients like Vitamin C and potassium.Antioxidants like Lycopene found in tomatoes can help protect against cellular damage.

How to Incorporate Ketchup into a Diabetic Diet

Many people with diabetes may be wondering if ketchup is good for them or not. While ketchup is high in sugar and carbohydrates, it can still be enjoyed as part of a well-balanced diabetic diet. Here are some tips on how to incorporate ketchup into your meals without spiking your blood sugar levels:

  • Choose low-sugar or sugar-free ketchup: Many brands now offer ketchup with reduced sugar or no sugar added. Look for ketchups with less than 5 grams of sugar per serving. You can also try making your own ketchup using natural sweeteners such as stevia or erythritol.
  • Use ketchup sparingly: While ketchup can add flavor and moisture to your meals, it’s important to use it in moderation. Stick to a tablespoon or two per serving and adjust your meal plan accordingly.
  • Pick lower-carb condiments: If you’re looking to reduce your carb intake, consider using lower-carb condiments such as mustard, vinegar, or hot sauce instead of ketchup.

Additionally, here are a few ideas on how to include ketchup in your diabetic-friendly meals:

Mix ketchup with a low-sugar barbecue sauce to make a sweet and tangy marinade for grilled chicken or fish.

Use ketchup as a dipping sauce for baked sweet potato wedges or roasted vegetables.

Add a tablespoon of ketchup to your homemade chili, meatloaf, or turkey burgers.

Remember, while ketchup can be a tasty addition to your meals, it’s important to be mindful of portion sizes and make informed choices about the products you consume.

Ketchup BrandCalories per ServingSugar per Serving
Heinz Regular204g
Heinz Reduced Sugar51g
Primal Kitchen Unsweetened100g
Annie’s Naturals Organic204g

It’s important to read the nutrition label and choose a ketchup brand that fits your dietary needs and preferences. Experiment with different brands and usage amounts to find the right balance for you.

Ketchup Recipes That are Safe for Diabetics

Diabetics usually have to be extremely cautious about their diet and the sugar intake. Ketchup is one of the most common condiments used all over the world. Most people love adding a dollop of ketchup to their foods, but is it safe for diabetic patients to consume ketchup? The answer is yes, but only a certain type of ketchup.

Regular ketchup contains a lot of sugar, and it can increase blood sugar levels instantly. On the other hand, there are various ketchup recipes that are diabetic-friendly. Here are some of the ketchup recipes that are safe for diabetics:

  • Tomato Ketchup: Tomato ketchup is the most common type of ketchup. It is low in sugar and can be easily made at home with fresh tomatoes, garlic, onion, vinegar, and salt. The recipe can be customized according to the individual’s taste and preference.
  • Spicy Ketchup: If you are someone who loves spicy food, this is the perfect ketchup recipe for you. Spicy ketchup can be made by adding hot sauce, cayenne pepper, or chili powder to the tomato ketchup recipe. It adds a delicious and healthy kick to your food.
  • Basil Ketchup: Basil adds a unique flavor to the ketchup recipe. This ketchup recipe can be made by blending fresh basil leaves with tomatoes, garlic, onion, vinegar, and salt. It is a perfect condiment for those who love Italian flavors.

These are just a few examples of ketchup recipes that are safe for diabetics. The best part is that they can be easily made at home with fresh ingredients. Apart from being safe for diabetic patients, these ketchup recipes are also a healthier option for everyone.

Commercial Ketchup Products Marketed for Diabetics

Ketchup is a staple condiment in many households, but if you have diabetes, you may be wondering whether it’s safe to consume. Luckily, there are a variety of commercial ketchup products marketed for diabetics that can satisfy your craving for this popular sauce without negatively impacting your blood sugar levels.

  • Reduced-sugar Ketchup: This type of ketchup is made with less sugar than traditional varieties and often contains artificial sweeteners such as sucralose or stevia. While this may make it a better option for diabetics, it’s important to note that artificial sweeteners can have negative effects on the body and should be consumed in moderation.
  • No-sugar-added Ketchup: As the name suggests, this type of ketchup does not contain any added sugar, relying instead on natural sweetness from ingredients such as tomatoes and spices. No-sugar-added ketchup may be a good choice for diabetics who want to avoid artificial sweeteners.
  • Low-glycemic Ketchup: Some commercial ketchups are marketed as having a low glycemic index, meaning that they are less likely to cause spikes in blood sugar levels. These ketchups may be made with alternative sweeteners such as agave nectar or honey, which can still impact blood sugar levels but may be less harmful than traditional sugar.

It’s important to note that even with these options, ketchup should still be consumed in moderation by diabetics. Most commercial ketchups still contain added salt and preservatives, which can have negative health effects if consumed in excess.

When selecting a commercial ketchup marketed for diabetics, be sure to read the label carefully and check the ingredient list for any ingredients that may negatively impact your diabetes management. Speak with a healthcare professional if you have any concerns about adding ketchup to your diet.

Ketchup BrandCalories per ServingTotal Carbohydrates per ServingSugar per Serving
Heinz Reduced Sugar Ketchup154g1g
Primal Kitchen No-Sugar-Added Ketchup102g0g
Sir Kensington’s Classic Ketchup154g1g

These are just a few examples of commercial ketchup products marketed for diabetics. As always, it’s important to read the labels and consult with a healthcare professional when making dietary choices.

Possible risks and side effects of consuming ketchup for diabetics

While ketchup can provide flavor enhancement to various meals, individuals with diabetes must carefully consider the risks and side effects associated with consuming the condiment.

  • Ketchup is often loaded with added sugar, with some versions containing up to 25% sugar. This high sugar content can cause a rapid influx of glucose into the bloodstream, leading to an unhealthy spike in blood sugar levels that can be detrimental to individuals with diabetes.
  • The high levels of added sugars in ketchup can further induce harmful effects on one’s metabolic health. These effects include increased cholesterol levels, weight gain, and increased blood pressure, which can all lead to worsened diabetes symptoms and increased risk of other health issues including cardiovascular diseases, kidney disease, and eye problems.
  • While low-sugar ketchup options are available, they tend to be more expensive and contain artificial sweeteners and preservatives. These preservatives and artificial flavorings can induce allergic reactions and cause harmful side effects such as headaches, dizziness, and gastrointestinal disorders.

It is important for individuals with diabetes to prioritize consuming whole, natural foods that are low in added sugar and preservatives to avoid exacerbating their diabetes symptoms and putting their overall health at risk.

If one chooses to consume ketchup in moderation, it is essential to check the label and choose low-sugar options with natural ingredients whenever possible. This can help to minimize potential risks and side effects associated with consuming ketchup as a diabetic.

Overall, it is best to consult with a healthcare provider or dietician before consuming ketchup or any other food item to ensure the right balance of nutrients and to prevent any potential health complications.

Possible Risks and Side Effects of Consuming Ketchup for Diabetics
High sugar content leading to an unhealthy spike in blood sugar levels
Increased cholesterol levels, weight gain, and increased blood pressure
Allergic reactions and harmful side effects such as headaches, dizziness, and gastrointestinal disorders

It is crucial to take these potential risks into consideration when making dietary choices as a diabetic to maintain optimal health and wellness.

Benefits of moderation in ketchup consumption for diabetics

As with most things in life, moderation is key when it comes to ketchup consumption for diabetics. While ketchup does contain sugar, it can still be enjoyed in small amounts as part of a well-balanced diet.

  • Ketchup can add flavor to otherwise bland or unappetizing foods, making it easier to stick to a diabetic-friendly diet.
  • Tomatoes, the main ingredient in ketchup, are rich in lycopene, a powerful antioxidant that has been linked to improved heart health and a reduced risk of certain cancers.
  • Low-sugar or sugar-free ketchup options are available for those who need to closely monitor their sugar intake.

It’s important to note that while ketchup can be enjoyed in moderation, it should not be relied upon as a major source of nutrition for diabetics. It’s always best to focus on consuming whole, natural foods and limiting processed foods like ketchup.

For those who do choose to enjoy ketchup, it’s helpful to understand the sugar content of different varieties. The table below shows the sugar content in a 1 tablespoon serving of common ketchup brands.

Ketchup BrandSugar content per 1 tbsp serving
Heinz Ketchup4g
Hunts Ketchup3g
Simply Heinz Ketchup5g
Organicville Ketchup4g

By being mindful of portion sizes and checking nutrition labels, diabetics can still enjoy the occasional serving of ketchup without negatively impacting their blood sugar levels. As with all aspects of diabetes management, it’s important to work with a healthcare professional to develop an individualized plan that meets specific needs and goals.

Bottom Line: Ketchup Can Be Enjoyed in Moderation for Diabetics

There you have it! While ketchup isn’t exactly a health food, it can still be incorporated into a diabetic-friendly diet if consumed in moderation. Be sure to check the nutrition label for added sugars and keep your portion sizes in check. Thanks for reading, and be sure to check back for more diabetes and health-related content in the future!

Spices and dressings for diabetes: which are better? Sugar Magazine

We all love to add various sauces, spices and seasonings to our dishes to enhance and improve the taste, and the aroma is what .. Which ones should people with diabetes eat?

  • Author:

    Anna Malyihina, medical editor

  • access_time


For the full range of flavors that mustard will reveal – whether it’s spicy, sweet, yellow or brown – you’re sacrificing just a few calories. You can add it to sauces, marinades and dressings, or just eat it as a snack. It will be very tasty if you mix Dijon mustard with olive oil and vinegar and drizzle the asparagus with this mixture. Mustard itself is made from ground mustard seeds, salt and vegetable oil. If you’re watching your salt intake, keep in mind that one tablespoon of yellow mustard contains about 60 mg sodium, and in Dijon – twice as much.


Now it can be found in burgers and hot dogs, and also as a constant companion of french fries. Ketchup is made from tomatoes, so it is high in antioxidants. If it is important for you to control the amount of salt and sugar eaten, cook ketchup yourself. Mix a jar of unsalted tomato paste with a tablespoon of brown sugar and add one teaspoon each of minced dried onion and garlic.


This thick sauce is high in fat and calories. To lighten dishes with mayonnaise, choose a low-fat sauce. Mayonnaise can be added to sandwiches, salads with potatoes or cabbage, and it can also be seasoned with tuna or chicken. There are 36 calories in 1 tablespoon. If you mix mayonnaise with natural yoghurt 1:1 , the consistency will remain and the calorie content will be significantly reduced.

Barbecue sauce

This sauce is good not only with ribs or grilled chicken, but also with burgers, hot dogs, sandwiches. It goes well with vegetables, fish or tofu. You can serve it in a gravy boat or cook with it for a sweet and salty taste. Barbecue sauce reveals many flavors: tart, sour, spicy and sweet. However, it should be borne in mind that the price of such a variety is high – the sauce contains a lot of salt and sugar, so carefully study the packaging when choosing.

Wine vinegar

Pairs well with olive oil for a light, healthy and simple salad dressing. Ratio: one to one. Wine vinegar can also be evaporated before adding to sauces or used as a vegetable marinade.

Balsamic Vinegar

Sprinkling balsamic vinegar on strawberries enhances their sweet taste. Served with olive oil on crispy bread, replace the butter. Balsamic flavored with raspberries, figs or pears gives sauces, salads and soups a unique flavor. Arugula or kale with balsamic vinegar is a ready-made simple and tasty green salad.


This traditional Latin sauce is made with healthy tomatoes, onions and peppers. It can be used as a salad dressing, added to a burger, or put on top of fish or meat. There are only 16-20 calories in a tablespoon of salsa.


Pickles have always been a popular ingredient in burgers and sandwiches. When preparing them, salt, spices, sugar and vinegar are always added. In one medium cucumber 785 mg of salt is a third of the daily allowance, so you need to be careful with them. Although, a couple of slices are usually enough to add flavor to your sandwich.

Hot Pepper Sauce

One teaspoon of hot pepper sauce has less than 1 calorie and 35 mg of salt. It can be added to soup or stews, eggs. Red pepper, which is part of the sauce, gives a spicy taste.


Pairs very well with grilled beef, chicken and fish, and is also often served with beets and cabbage. You can try it with boiled or baked potatoes. Fresh horseradish is stored in the refrigerator, it must be washed and cleaned before use.


Wasabi is a root that is related to mustard. Its spicy taste is reminiscent of horseradish, but unlike the latter, the spiciness wears off quickly, leaving behind a mild sweet aftertaste. In Japanese restaurants, wasabi is served with sushi, sashimi or noodles. If your life lacks thrills, look for nuts, chips, or wasabi-flavored cheese.


Hummus is based on chickpeas, a storehouse of vegetable proteins. Pairs well with pita, cucumbers, radishes, carrots and bell peppers. It can also be spread on bread or used instead of mayonnaise. Hummus is very easy to make at home: blend canned chickpeas or beans (after rinsing with water to remove excess salt), lemon juice, cumin, garlic, olive oil and low-fat natural yogurt in a blender.


Prepared with yogurt, cucumber, garlic, mint and a small pinch of salt and pepper. Tzatziki not only gives a cool, refreshing taste, but is also a source of calcium and protein. In the Middle East, it is served with gyros and falafel, but it also goes well with sandwiches and vegetables.

Soy sauce

Be careful with it – in 1 tablespoon 920 mg of salt , which is almost half the daily amount. Even low-salt varieties are not that good, so soy sauce should be consumed in very small amounts, despite its savory “meaty” flavor.

Ketchup Mahev “Tomato” without sugar and starch

Ketchup Mahev “Tomato” without sugar and starch
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Ketchup “Tomato” without sugar and starch – made according to a unique recipe in compliance with all technological standards for people with diabetes and people who adhere to a healthy diet
– Contains dietary fiber
– Reduced calories
– Free of starch and sugar.