Keto And Ketchup: What's The Deal?

Ketchup is a popular condiment that is often enjoyed with burgers, hot dogs, and fries. However, for those following a keto diet, the question of whether ketchup is allowed can be confusing. Regular ketchup is typically high in carbohydrates and sugar, which are not compatible with the keto diet's focus on low-carb, high-fat foods. So, what are the options for keto dieters who crave a tangy tomato condiment?

Fortunately, there are several keto-friendly alternatives to traditional ketchup. Firstly, some brands offer no-sugar-added or sugar-free ketchups, such as Heinz, G Hughes, Alterna Sweets, and Primal Kitchen. These options have a reduced carb count and are suitable for the keto diet. Additionally, you can make your own keto ketchup at home using recipes that typically include tomato paste, a low-carb sweetener, and spices. These recipes allow you to control the ingredients and create a delicious, keto-friendly condiment.

While ketchup on keto may require some adjustments, it is possible to enjoy this flavourful addition to your meals while staying within the guidelines of the diet. Whether you opt for store-bought or homemade keto ketchup, you don't have to miss out on this classic condiment.

Ketchup brands with no added sugar

Ketchup is a beloved condiment, but it often contains high amounts of sugar. A single tablespoon of ketchup can contain up to 4 grams of sugar, which is a significant contribution to your daily sugar intake. The good news is that there are several ketchup brands that offer no-added-sugar options. Here are some of the best ones:

Primal Kitchen Organic & Unsweetened Ketchup

Primal Kitchen's ketchup is a great option for those seeking an unsweetened and organic product. It is made with ripe tomatoes, vinegar, and spices, with no added sweeteners. This ketchup has only 1 gram of sugar and is Whole30 approved, Certified Paleo, and Certified Keto. It typically costs between $6 and $7 for an 11.3 oz bottle.

Good Food For Good Organic Sugar Free Ketchup

This ketchup is another excellent choice for those seeking an organic and sugar-free option. It is made with organic tomatoes and sweetened with date paste, resulting in just 1 gram of sugar per tablespoon. It can be purchased online or at Whole Foods stores for around $7 to $8 for a 9.5 oz bottle.

True Made Foods, No Added Sugar Vegetable Ketchup

True Made Foods offers a unique ketchup sweetened with natural vegetables and fruits, including apples, carrots, butternut squash, and spinach. It contains 2 grams of sugar per tablespoon and is a great option for those who want an alternative to artificial sweeteners. It typically costs between $5 and $6 for a 17 oz bottle.

Yo Mama's Foods Keto Spicy Ketchup

This is a fantastic sugar-free option for those on a keto or low-carb diet. It is sweetened with monk fruit and has a nice kick of spice. It contains only 1 gram of net carbs per serving. You can find it online or at select local natural food stores for around $11 to $12 for a 14 oz bottle.

Heinz No Sugar Added Tomato Ketchup

Heinz is a well-known and trusted ketchup brand, and their no-sugar-added variety is a great option. Their ketchup is made with real tomatoes and has a classic taste. However, be sure to read the labels carefully, as there are two versions: one with sucralose (which can still raise blood glucose) and one with stevia extract. It typically costs between $3 and $4 for a 13 oz bottle.

Kroger No Sugar Added Tomato Ketchup

Kroger offers a budget-friendly option for those looking for a sugar-free ketchup. Their product is made with real tomatoes and contains no added sugar. Interestingly, it uses dried banana and stevia leaf for sweetness. It is available at Kroger stores or online for around $3 for a 19 oz bottle.

Making your own ketchup at home is also a great option, as you can control the ingredients and create a healthier, tastier alternative to traditional ketchup.

How to make your own keto ketchup

Ketchup is a popular condiment, but it can be loaded with sugar. Luckily, it's easy to make your own keto-friendly version at home. Here's a step-by-step guide to creating delicious, sugar-free ketchup that will complement your burgers, hot dogs, chicken, and fries perfectly.

Ingredients:

• Tomato paste: This forms the base of your ketchup and provides a concentrated tomato flavour.
• Sweetener: Choose a keto-friendly sweetener such as powdered monk fruit allulose blend, keto brown sugar, or a powdered sugar substitute. Avoid sweeteners that will crystallize and leave a gritty texture, like most "monk fruit" or "stevia" blends.
• Vinegar: White vinegar is the classic choice, but you can also use apple cider vinegar or white wine vinegar for a slightly different flavour profile.
• Spices: You'll need onion powder, garlic powder, and sea salt. You can also add ground cloves, mustard powder, and paprika for extra depth of flavour.

Optional Ingredients:

• Water: If you're using tomato paste, add a cup of water to thin out the mixture. If you're using tomato sauce instead, you'll need less water (about 2/3 cup) as it's less concentrated.
• Tomato Sauce: If you don't have tomato paste, you can use tomato sauce, but you'll need to simmer the mixture for longer to reduce it and intensify the flavour.

Instructions:

• Combine all your ingredients in a small saucepan and whisk until smooth.
• Simmer the mixture over low heat, covered, until it thickens to your desired consistency. This usually takes around 30 minutes, but the time may vary depending on your pan size and stove heat. Stir occasionally to prevent sticking and burning.
• (Optional) For an even smoother and silkier texture, pour the cooked ketchup into a high-powered blender and puree until smooth.
• Taste and adjust the seasoning as needed. If it's too tart, add a bit more sweetener. If it's too flat, add a pinch of salt. If it's too salty, a splash of vinegar can help balance it out.
• Store your keto ketchup in an airtight container in the refrigerator for up to 2 weeks. It can also be frozen for up to 3-6 months.

Now you can enjoy your homemade keto ketchup on all your favourite foods, completely guilt-free!

How to store keto ketchup

Storing keto ketchup is a simple process, but it is important to follow the correct steps to ensure the condiment remains fresh and safe to consume. Here is a detailed guide on how to store keto ketchup:

Choosing a Container

Firstly, you will need to select an appropriate container for your keto ketchup. It is recommended to use an airtight container, such as a mason jar or a squeezable bottle with a flip cap. These containers help to keep the ketchup fresh and prevent spillage.

Refrigeration

Unlike store-bought ketchup, which can be kept at room temperature, keto ketchup must be stored in the refrigerator. This is because homemade keto ketchup lacks the preservatives found in store-bought varieties, and refrigeration helps to keep it safe for consumption. Place the container of keto ketchup in the fridge after it has cooled down to room temperature.

Storage Duration

Keto ketchup can be stored in the refrigerator for up to two weeks to one month. However, some recipes suggest that it can be stored for up to 10 days. If you plan to keep the ketchup for longer, consider freezing it.

Freezing

To freeze keto ketchup, transfer it to a freezer-friendly container, such as a freezer-safe bag or a silicone ice cube tray for individual portions. Frozen keto ketchup can be stored for up to two to six months. When you're ready to use the frozen ketchup, thaw it overnight in the refrigerator, and give it a good stir before enjoying.

Maintaining Freshness

To maintain the freshness of your keto ketchup, be sure to keep it covered when not in use. If you notice any separation, simply give it a good shake or stir before using it. With proper storage, your keto ketchup will stay fresh and tasty for weeks!

Other keto-friendly condiments

Ketchup can be a part of your keto diet as long as it is sugar-free and low in carbs. You can either buy a keto-friendly ketchup or make your own at home.

Mustard

Mustard is a naturally low-carb condiment and keto-friendly as long as there are no added sugars. Popular keto-friendly mustards include yellow mustard, Dijon mustard, spicy brown mustard, and whole-grain mustard.

Liquid Aminos

Liquid aminos are a great substitute for soy sauce and tamari, especially for those who are gluten intolerant. Bragg Liquid Aminos is a gluten-free, umami-packed liquid seasoning made from soybeans.

Hot Sauces

Most hot sauces are keto-friendly as they are made with water, vinegar, and chile peppers. Some keto-friendly options include Tabasco Original Red Sauce, Hoy Fong Sambal Oelek Chili Paste, and Frank's RedHot sauce.

Mayonnaise

Mayonnaise is a keto-friendly condiment with high fat and low carb content. Primal Kitchen's avocado oil mayo is a popular choice.

Ranch Dressing

Ranch dressing is another keto-friendly condiment. Yo Mama's American Ranch is handcrafted in small batches and contains no dairy, sugar, gluten, or preservatives.

Barbecue Sauce

Sweet Baby Ray's No Sugar Added Original Barbecue Sauce is a tasty option for keto dieters who love BBQ sauce. It delivers on flavour without the added sugar.

Salad Dressings

When choosing salad dressings, look for options with a carb count of 2 grams or less per serving. Some keto-friendly options include Italian vinaigrette, Primal Kitchen's Green Goddess Dressing, and Maple Grove Farms Sugar-Free Balsamic Vinaigrette.

Steak Sauce

Primal Health's Keto Steak Sauce is a fresh take on classic steak sauce with clean ingredients and minimal sugar. It's Paleo and keto-friendly.

Coconut Aminos

Coconut aminos is a gluten-free alternative to soy sauce. It is a great source of sodium and electrolytes, perfect for those experiencing the keto flu.

Guacamole

Avocados are a great source of healthy fats, making guacamole a keto-friendly condiment. You can find ready-made guacamole or make your own at home.

Nutritional differences between regular and keto ketchup

Ketchup is typically not considered keto-friendly due to its high sugar content, which comes from added sugars and the natural sugars in tomatoes. However, "No Sugar Added" and sugar-free ketchups are available, and people can also make their own keto-friendly ketchup.

Regular ketchup is made with tomato paste or tomato sauce, vinegar, and spices, such as onion powder, garlic powder, paprika, and ground cloves. It also contains sweeteners like brown sugar or corn syrup, which give it its signature sweet and tangy taste.

Keto ketchup recipes, on the other hand, use alternative sweeteners like erythritol, stevia, monk fruit extract, or powdered sugar substitutes. These sweeteners have minimal impact on blood sugar levels and are low in carbohydrates.

Regular Ketchup:

• High in sugar, with around 4-5 grams of sugar per tablespoon.
• May contain high-fructose corn syrup or other sweeteners, adding extra carbs and sugars.
• Concentrated natural sugars from tomatoes, contributing to the overall sugar content.

Keto Ketchup:

• Uses alternative sweeteners with minimal impact on blood sugar and low carb content.
• Typically has less than 1 gram of net carbs per serving.
• May have a slightly different taste and texture due to the alternative sweeteners and natural ingredients.
• Can be purchased from select brands or made at home with specific ingredients.

Frequently asked questions