Hot Sauce And Keto: What You Need To Know

Hot sauce is a surprisingly keto-friendly condiment, but it's important to be cautious of added sugars and hidden carbohydrates. The key to staying in ketosis is to keep your carb intake low, so when choosing a hot sauce, check the ingredients list and nutrition label to confirm it's keto-friendly. Most hot sauces are made with a combination of water, chilli peppers, spices, garlic and vinegar, all of which are keto-friendly. However, some hot sauces contain tomato bases, fruits, maple syrup or honey, which increase the sugar content.

Hot Sauce Macros

Hot sauce is a keto-friendly condiment, as it typically contains minimal carbohydrates. The standard ingredients of water, chilli peppers, spices, garlic and vinegar all bring few or no carbohydrates to the sauce. However, some hot sauces do contain added sugars and hidden carbohydrates, so it is important to read the ingredient list and check the nutrition label to confirm that a hot sauce is keto-friendly.

Frank's RedHot Original Cayenne Pepper Hot Sauce

This hot sauce is made with aged cayenne red peppers, distilled vinegar, water, salt, and garlic powder. It has zero calories, fat, carbohydrates, protein, and sugar.

Tia Lupita Hot Sauce

Tia Lupita's hot sauce is handcrafted from a family recipe, containing red jalapeños, water, organic distilled vinegar, salt, garlic, oregano, and black pepper cumin. It has zero calories, fat, carbohydrates, protein, and sugar.

Tabasco Original Red Sauce

Tabasco is one of the oldest hot sauce brands, dating back to 1868. It is made with aged red peppers, salt, and distilled vinegar. It is sugar-free, gluten-free, and has zero calories, fat, carbohydrates, protein, and sugar.

Tapatio Salsa Picante Hot Sauce

Tapatio was started in California in 1971 and is now found in Mexican restaurants worldwide. Its ingredients include water, red pepper, salt, spices, garlic, acetic acid, xanthan gum, and sodium benzoate. It has zero calories, fat, carbohydrates, protein, and sugar.

Louisiana Hot Sauce

Louisiana Hot Sauce is a popular choice, known for its tangy vinegar flavour. It contains aged peppers, distilled vinegar, and salt. Like the others, it has zero calories, fat, carbohydrates, protein, and sugar.

Cholula Original Hot Sauce

Cholula's original hot sauce is made with a generations-old recipe that includes arbol and piquin peppers, salt, vinegar, garlic powder, and spices. It, too, has zero calories, fat, carbohydrates, protein, and sugar.

Keto-Friendly Hot Sauce Options

Hot sauce is a surprisingly keto-friendly condiment, and there are several options available in the market that fit well within the keto diet. The key is to look for hot sauces with bases that are primarily vinegar, water, or chilli. These sauces tend to have minimal carbohydrates and no added sugar, making them perfect keto condiments.

• Frank's RedHot Original Cayenne Pepper Hot Sauce: This is a popular choice among keto dieters due to its premium blend of aged cayenne peppers and lack of added sugar. It contains zero grams of net carbs per serving.
• Tia Lupita Hot Sauce: This handcrafted hot sauce is made from a family recipe with just seven simple ingredients: red jalapeños, water, organic distilled vinegar, salt, garlic, oregano, and black pepper cumin. It has no added sugar and minimal salt, with zero grams of net carbs per serving.
• Tabasco Original Red Sauce: Tabasco is one of the oldest hot sauce brands, dating back to 1868. It is made with just three simple ingredients: aged red peppers, salt, and distilled vinegar. It is completely sugar-free, gluten-free, and has zero calories and net carbs per serving.
• Tapatio Salsa Picante Hot Sauce: This hot sauce originated in California in 1971 and has since become a popular choice for Mexican keto recipes. It has a medium heat profile with strong acidity and zero grams of net carbs per serving.
• Louisiana Hot Sauce: This everyday hot sauce adds a tangy vinegar flavour to your keto meals. It is made with aged peppers, distilled vinegar, and salt, with zero grams of net carbs per serving.
• Cholula Original Hot Sauce: This hot sauce is crafted from a generations-old recipe featuring arbol and piquin peppers, as well as signature spices. It is a great choice for adding spice to your keto dishes, with zero grams of net carbs per serving.
• Crystal Hot Sauce: This Louisiana favourite is made with freshly ground cayenne peppers, offering a mild to moderate heat level. It is keto-friendly with zero grams of net carbs per serving.
• Valentina Hot Sauce: Valentina is a thicker, pourable hot sauce that is less vinegary than other Mexican hot sauces. It has zero grams of net carbs per serving, making it a good choice for adhering to the surface of keto dishes.
• Bravado Spice Company Ghost Pepper & Blueberry Hot Sauce: This hot sauce is made in Texas and is vegan, gluten-free, and all-natural. It has zero grams of net carbs per serving, making it a keto-friendly choice.
• Dave's Gourmet Ultimate Insanity Hot Sauce: This hot sauce is for those who like it extra spicy. It features Red Savina habaneros, red chillies, and hot pepper extract. It is keto-friendly with zero grams of net carbs per serving.

While these hot sauces are generally keto-friendly, it is always important to read the ingredient list and check the nutrition label to confirm that a hot sauce is, in fact, safe for the ketogenic diet. Some hot sauces may contain added sugars or hidden carbohydrates that could impact your keto goals.

Hot Sauce Health Benefits

Hot sauce is a keto-friendly condiment, but only if it doesn't have added sugars or hidden carbohydrates. Most hot sauces are made with a simple combination of water, chilli peppers, spices, garlic, and vinegar—all of which bring minimal carbohydrates to the table.

However, hot sauce is more than just a keto-friendly condiment. It also boasts an array of health benefits, such as:

Weight Loss

Some research suggests that capsaicin, the compound that gives chilli peppers their signature spice, increases metabolism, boosts fat burning, and decreases appetite, aiding weight loss.

Decreased Inflammation

Test-tube studies have shown that capsaicin may lower certain markers of inflammation. It is also sometimes applied topically to help reduce pain.

Cancer Prevention

Test-tube studies indicate that capsaicin may slow the growth and spread of certain types of cancer cells, although research on humans is needed to confirm this.

Antioxidant and Anti-inflammatory Properties

Hot sauce contains bioactive compounds such as flavonoids, phenolic acids, carotenoids, and vitamins C, E, and A, which give it antioxidant and anti-inflammatory properties.

Lower Cholesterol

Research suggests that capsaicin lowers a hormone that increases appetite and increases a hormone that suppresses it. A 2013 study also showed that capsaicin lowered cholesterol in hamsters.

Lower Blood Pressure

Hot sauce and other spicy foods are associated with lower blood pressure. This is related to the release of endorphins and neuropeptide Y when consuming spicy food.

Diabetes Management

A 2006 study showed that diabetes patients who had a spicy meal had more normalized insulin levels than those who ate a meal without much capsaicin.

High-Carb Hot Sauces

While most hot sauces are keto-friendly, there are some options that have added sugars and hidden carbohydrates. These sauces can knock you out of ketosis and hinder your weight loss goals.

• Encona Original Hot Pepper Sauce: Contains 1.1 grams of carbohydrates per 100 grams of sauce.
• Sriracha: Contains added sugar, although the sugar is lacto-fermented and converted to lactic acid.
• Noble Made Mild Buffalo Wing Sauce: Contains a non-keto juice concentrate sweetener.
• Taco Bell Hot Sauce: Contains additives such as benzoate and maltodextrin, which is another form of sugar.
• Tabañero Extra Hot: Contains agave as a sweetening ingredient, which raises blood sugar levels and interferes with ketosis.
• Ketchup and BBQ Sauce: These condiments often contain large amounts of added sugars or artificial sweeteners that can impact ketosis.

When selecting a hot sauce, always read the ingredient list and nutrition label carefully. Look for sauces with minimal ingredients and no added sugars or artificial sweeteners. Additionally, pay attention to the sodium content, as some hot sauces can be high in salt.

Low-Carb Condiment Alternatives

Mustard

Mustard is a very low-calorie condiment, with only 5 calories in a teaspoon, and is also low-carb and fat-free. It can add a spicy kick to your food and is a great way to add flavour to many dishes.

Vinegar

Vinegar is virtually calorie-free, containing between 0 and 10 calories per tablespoon, and has no sodium. It can be used to top sandwiches, dress salads, marinate foods, or as a side dish. Apple cider vinegar may also have the added benefit of reducing fasting blood sugar in people at risk of type 2 diabetes.

Hot Sauce

Hot sauce is a great choice for low-carb and keto dieters as it rarely contains sugars. It is usually made with peppers, vinegar, and salt, and can help to curb your appetite and speed up your metabolism. Be sure to check the label, as some brands may contain added sugars.

Salsa

Salsa is a low-calorie, low-fat, tasty, and nutrient-dense condiment that can add zest to any meal. It is traditionally made with tomatoes, onions, jalapeños, and lime, and can easily be made at home to save on sodium.

Sour Cream

Although sour cream is not usually included in weight-loss diets due to its high-calorie count, it is great for the keto diet as it has a very small amount of net carbs and is higher in fats. It can be used in tons of dishes, including sandwiches, dips, soups, and sauces.

Mayonnaise

Mayonnaise is another delicious and versatile condiment that is high-fat and low-carb. It is even better when made from avocado oil, as avocado is known to be one of the main healthy fats. However, commercial brands of mayonnaise often contain added sugars and other hidden carbs, so be sure to check the ingredients list and nutrition facts before purchasing.

Frequently asked questions