Consuming for higher blood sugar is a superb behavior to embrace, whether or not or not you’ve diabetes. In spite of everything, sustaining steady blood sugar ranges may help cut back your threat of power illness and enhance your sleep, temper and vitality ranges. With regards to consuming a extra balanced weight loss program, specializing in meals containing fiber, protein and wholesome fat is a superb place to start out. However, it doesn’t finish there. The way you taste your meals can even have an effect on blood sugar administration. Regardless of being utilized in smaller parts, condiments contribute added sugars, energy, sodium and saturated fats to meals and may have an effect on you blood sugar ranges.
We spoke with diet consultants to search out out the seven greatest condiments they suggest utilizing within the identify of higher blood sugar.
1. Greek Yogurt–Based mostly Ranch Dressing
Yogurt is commonly really helpful for folk seeking to enhance their blood sugar ranges. In reality, in 2024, the Meals and Drug Administration accredited a professional well being declare stating that consuming three servings of yogurt per week might cut back the danger of kind 2 diabetes. Along with protein, yogurt affords a wide range of important vitamins, like calcium, magnesium and vitamin D, that additionally play a task in blood sugar administration.
When you might (or might not) be having fun with the weekly quantity that will supply these proactive advantages from yogurt, each chew counts, in keeping with licensed diabetes educator Erin Palinski-Wade, RD, CDCES, creator of two Day Diabetes Weight-reduction plan. “Utilizing a better-for-you refrigerated Greek yogurt dressing is a superb condiment to take pleasure in as a dip along with your meal or drizzle on prime of a salad [as a way to add] a bit extra diet to your meal,” she says.
On common, a 2-tablespoon serving of a Greek yogurt–primarily based ranch dressing offers 2 grams of protein and a pair of grams of sugar. You may also whip up a bottle of do-it-yourself dressing utilizing one in all our yogurt salad dressing recipes.
2. Guacamole
Repeatedly consuming avocados has been proven to assist assist higher blood sugar administration and cut back the danger of coronary heart illness in wholesome adults. Guacamole is a flavorful approach so as to add avocado to your weight loss program and is value together with in your condiment lineup. Two tablespoons of guacamole present roughly 2 grams of fiber and 4 grams of fats, principally from heart-healthy unsaturated fat. You’ll additionally get a lift of micronutrients and antioxidants, together with folate, potassium, lutein and zeaxanthin.
“Guacamole can also be low in carbohydrates and accommodates no sugar. Sodium ranges might range in store-bought guacamole, however many are near the cut-off of 140 milligrams and thought of low in sodium. For those who make your individual at dwelling, you should use little or no salt and add extra lime juice, onions and cilantro for taste,” says licensed diabetes educator Melissa Pleasure Dobbins, M.S., RDN, CDCES.
Whether or not you add a spoonful to your subsequent grain bowl, whole-grain sandwich or stuffed pepper, guacamole is a win-win for reaching satiety and higher blood sugar stability.
3. Hummus
Hummus tops the charts of our dietitians’ favourite condiments because of its fiber and protein content material. That includes chickpeas as the bottom, a 2-tablespoon serving offers 2 grams every of protein and fiber, in addition to a number of essential vitamins, like magnesium, potassium and antioxidants. Most varieties are freed from added sugar, which Dobbins notes is one other bonus for folks with diabetes.
Analysis exhibits that protein meals, like beans, help with managing blood sugar ranges after a meal. Not solely does the protein and fiber content material assist sluggish gastric emptying, slowing the discharge of sugar into your bloodstream, however this combo has additionally been proven to assist handle insulin secretion.
Some hummus manufacturers pack a bit extra sodium than others. Ideally, search for choices containing 140 milligrams or much less per serving. Alternatively, you may put together your individual utilizing contemporary herbs and spices for added taste. Take pleasure in hummus as a dip for contemporary veggies, slather it on a sandwich or bowl or whisk it with a bit vinegar for a simple salad dressing—the chances are infinite once you enlist the assistance of hummus as your condiment.
4. Herb Pesto
On the lookout for a critical punch of taste? Pesto has you lined! “Pesto made with basil, olive oil, nuts and garlic offers wholesome fat and antioxidants that assist stabilize blood sugar. Combining heart-healthy fat and fiber slows digestion, stopping speedy rises in blood sugar ranges,” says Sylvia Klinger, D.B.A., M.S., RDN, a Chicago-based diet knowledgeable and proprietor of Hispanic & Multicultural Diet Communications.
As a result of they’re excessive in energy, nuts generally get a foul rap. But when blood sugar administration is your purpose, you’ll need to rethink any issues about these tiny however mighty meals. A 2023 examine discovered that consuming combined nuts elevated satiety, but had no significant impact on blood sugar or insulin ranges—in different phrases, nuts, and nut-based condiments like pesto, supply a nutritious approach so as to add taste with out growing your blood sugar ranges.
For recipe inspiration, try these 11 Pesto Recipes That Aren’t Pasta.
5. Yellow Mustard
Among the best condiments for higher blood sugar administration is probably going one you already personal: Yellow mustard. This brightly hued condiment is one in all Dobbin’s prime picks as a result of it accommodates 0 grams of fats, carbs or sugar. It’s additionally low in energy and sodium, with 1 tablespoon containing simply 3 energy and 55 mg of sodium.
For optimum well being, many well being organizations suggest lowering your consumption of added sugars., Some condiments, like ketchup, are sneaky sources of added sugar in lots of Individuals’ diets. Whereas there’s nothing incorrect with having fun with ketchup on a turkey burger occasionally, having a sugar-free condiment, like yellow mustard, in your fridge can go a good distance in lowering the quantity of added sugar in your weight loss program.
6. Pico de Gallo Salsa
Contemporary salsa is subsequent up as one in all our dietitians’ prime picks. “Pico de gallo salsa is a contemporary, scrumptious, low-calorie condiment that accommodates fiber, nutritional vitamins and antioxidants, serving to sluggish digestion and forestall blood sugar spikes,” says Klinger. Whereas a condiment-size 2-tablespoon serving of salsa packs lower than a full gram of fiber, it does comprise practically 6% of the Each day Worth for vitamin C, a nutrient with antioxidant and anti inflammatory results. This mixed with lycopene—an antioxidant present in tomatoes—makes pico de gallo salsa a flavorful addition to an anti-inflammatory weight loss program. ,
One other good thing about pico de gallo salsa is that it’s straightforward to make at dwelling. You may also discover it in most grocery shops. Simply search for choices with not more than 140 milligrams of sodium per serving.
High your tacos, burgers and even eggs with contemporary salsa for a nutritious punch of taste.
7. Sauerkraut
Final, however actually not least, strive flavoring your meals with sauerkraut—a condiment with critical advantages on your intestine. “Sauerkraut is a probiotic-rich fermented meals that promotes intestine well being, which is intently linked to higher blood sugar regulation. Its pure acidity and fiber content material may help sluggish carbohydrate absorption, lowering post-meal glucose spikes,” says Klinger.
As a result of salt is used within the fermentation course of, sauerkraut tends to be increased in sodium. Nevertheless, it nonetheless has a spot in a nutritious diet. Along with being wealthy in probiotics, sauerkraut accommodates antioxidants that may assist maintain irritation at bay. Whereas some irritation is important, power irritation can enhance your threat for a lot of power ailments and will negatively have an effect on blood sugar ranges.
A 2-tablespoon serving of sauerkraut offers roughly 5 energy, 1 gram of fiber and 180 milligrams of sodium. When doable, go for lower-sodium varieties and pair sauerkraut with high-potassium meals, like potatoes, to assist handle blood stress ranges.
Usually paired with meat dishes, sauerkraut additionally goes nice with tempeh, grain bowls and vegan sizzling canine.
How one can Choose Higher-for-You Condiments
The variety of condiments to select from will be overwhelming. That’s why we requested dietitians to share their prime suggestions for choosing condiments to assist higher blood sugar. Right here’s what they needed to say:
Preserve Added Sugar to a Minimal: Not solely does added sugar increase blood sugar ranges however, over time, diets excessive in added sugars can enhance your threat for a lot of power ailments. When doable, search for merchandise containing not more than 2 grams of added sugar per serving. For those who’re craving a touch of sweetness, go for condiments containing fruit because the sweetener, like contemporary mango salsa.
Prioritize Wholesome Fat and Fiber: Select condiments that pack wholesome fat and fiber, like a bean- or nut-based dip, to assist sluggish digestion and reduce blood sugar spikes. For instance, strive drizzling this tahini-based dressing over your subsequent salad.
Scan Diet and Ingredient Labels: Condiment labels generally comprise well being claims that make them appear more healthy than they are surely. Earlier than including a condiment to your purchasing cart, learn the diet and ingredient labels fastidiously to find out whether or not it’s the correct match on your weight loss program.
Test Serving Sizes: Serving sizes are additionally essential to think about, as you would possibly have to perform a little math to determine what number of energy or grams of added sugar you’re really consuming, relying on the portion dimension you utilize.
The Backside Line
For those who’re making an attempt to handle blood sugar ranges, it’s essential to be conscious of the condiments you’re utilizing. Merchandise which can be low in added sugar and comprise fiber, protein and/or wholesome fat can assist your well being objectives whereas making your meals extra gratifying. Even should you don’t have diabetes or prediabetes, you may nonetheless profit from making these more healthy swaps—the impact in your blood sugar ranges would possibly simply not be as vital, says Dobbins.
However, don’t let that cease you from incorporating these into your meal plan. Condiments equivalent to a Greek yogurt–primarily based dressing, guacamole, hummus, pesto, salsa, mustard and sauerkraut are flavorful additions to your kitchen that provide some stellar diet too.
