Ketchup Conundrum: Is It Keto-Friendly?

Ketchup is a popular condiment that is widely used to enhance the flavour of various dishes. However, for those following a keto diet, the question of whether ketchup is permissible arises due to its carbohydrate and sugar content. Regular ketchup typically contains added sugars, such as high fructose corn syrup, which increases the carbohydrate count. As a result, a single tablespoon of regular ketchup can provide 4 grams of net carbs, which can quickly accumulate and potentially hinder ketosis.

Fortunately, there are keto-friendly alternatives available. Some brands offer no-sugar-added or low-sugar options, which significantly reduce the carbohydrate content to around 1 gram per tablespoon. These options allow keto dieters to enjoy ketchup while adhering to their daily carb limits. Additionally, individuals can prepare homemade ketchup using tomato paste, vinegar, low-carb sweeteners, and seasonings, providing even greater control over the ingredient profile.

While ketchup may not be traditionally considered keto-friendly, these alternative options enable those following a keto diet to include it in moderation without compromising their dietary goals.

Heinz No Sugar Added Ketchup is keto-friendly

Ketchup is generally considered unsuitable for a keto diet because it contains too many carbs. Tomatoes themselves contain sugars, and most brands of ketchup add more sugar to their products, increasing the number of carbs per serving. However, Heinz No Sugar Added Ketchup achieves a low-carb, low-calorie product without adding sugar. Instead, it uses stevia, a natural, keto-friendly sweetener that does not increase blood sugar.

With only 10 calories and 1 gram of net carbs per tablespoon, Heinz No Sugar Added Ketchup is a keto-friendly condiment. However, it is important to stick to the recommended serving size of one tablespoon. Consuming multiple tablespoons can quickly add up in carbs, so it is best to limit yourself to one tablespoon per meal to stay within keto guidelines.

In addition to being keto-friendly, Heinz No Sugar Added Ketchup offers some other benefits that make it a good choice for those on a keto diet. Ketchup is a concentrated source of lycopene, a powerful antioxidant found in tomatoes, which may offer health benefits such as reducing the risk of heart disease, cancer, and diabetes. It also adds flavour and sweetness to keto-friendly foods like eggs, beef, and low-carb vegetables, without significantly increasing calorie intake.

When following a keto diet, it is important to be mindful of both macros and ingredients to achieve healthy weight loss. While Heinz No Sugar Added Ketchup is a keto-friendly option, it is low in fats, so it should be supplemented with foods that are high in healthy fats, such as virgin olive oil, grass-fed butter, and MCT oil.

Regular ketchup is not keto-friendly

The high carb content of regular ketchup is due to the added sugars used to sweeten the condiment. Mainstream ketchup brands tend to use high fructose corn syrup and corn syrup, which significantly increase the carb count.

However, there are keto-friendly alternatives to regular ketchup. Organic, low-sugar, or sugar-free ketchups are widely available and tend to have a far lower carb count than their regular counterparts. These alternatives usually have around 1 gram of net carbs per tablespoon.

Another option is to make your own ketchup at home. This can be done easily with tomato paste, vinegar, seasonings, and a low-carb sweetener. By making your own ketchup, you can control the ingredients and ensure that it fits within your keto diet.

Ketchup recipes with low-carb sweeteners

Wholesome Yum's Sugar-Free Ketchup

Ingredients:

• 6 oz Tomato paste
• 1/4 cup Besti Powdered Monk Fruit Allulose Blend
• 3 tbsp White vinegar (or apple cider vinegar for paleo)
• 3/4 tsp Onion powder
• 1/2 tsp Garlic powder
• 1/8 tsp Ground cloves
• 1/8 tsp Mustard powder

Instructions:

• Whisk all ingredients in a small saucepan, until smooth.
• Simmer for about 30 minutes over low heat, with a cover, until the ketchup thickens (reduces) to your desired thickness. (Time will vary widely depending on the size of your pan.) Stir occasionally while simmering. Taste, and adjust salt and sweetener if needed.
• For the best consistency, puree the ketchup in a high-power blender for at least 30 seconds, until smooth. (This step is optional, but I recommend it for a smooth texture.)

The Big Man's World's Sugar-Free Ketchup

Ingredients:

• 6 oz tomato paste
• 2 tbsp apple cider vinegar
• 2 tbsp white vinegar
• 1/4 cup brown sugar substitute
• 1 tsp onion powder
• 1/2 tsp garlic powder

Instructions:

• In a small saucepan, add all your ingredients and mix until combined.
• On medium heat, warm up the saucepan and its contents. Once it begins to simmer, reduce the heat to low and stir constantly for 5 minutes. Taste the sauce and add either more sweetener or more salt, depending on taste.
• Remove the saucepan from the heat and let cool completely.

Low Carb Yum's Sugar-Free Ketchup

Ingredients:

• 28 oz canned whole tomatoes, drained
• 2.5 oz tomato paste
• 1 tbsp apple cider vinegar
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/4 tsp ground cloves (optional)
• 1/8 tsp ground allspice (optional)
• 1/8 tsp ground cinnamon (optional)
• 1/8 tsp Spanish paprika (optional)
• 1/4 tsp sea salt crystals, or to taste
• 1 tbsp Sukrin Gold (optional)

Instructions:

• In a saucepan over low heat, pour tomatoes, tomato paste, apple cider vinegar, and spices. Stir regularly for 10 to 15 minutes.
• Using a stick blender (immersion blender), purée whole tomatoes. Add sea salt to taste and opt to add Sukrin Gold. Continue over low heat and stir regularly until the sauce thickens, about 5 to 10 minutes.
• Cool and transfer to an airtight container.

Sugar Free Mom's Sugar-Free Ketchup

Ingredients:

• 28 oz tomato puree
• 6 oz tomato paste
• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1/4 cup apple cider vinegar
• 1/4 cup red wine vinegar or white vinegar
• 1 tbsp dried minced onion or 1 tsp onion powder
• 1/4 tsp ground cloves
• 1/4 cup Swerve granular sweetener or sugar substitute of choice

Instructions:

• Add all ingredients to a blender and pulse until desired consistency.
• Taste and adjust spices and sweetener if needed.
• Store in airtight containers in the fridge.

Sugar Free Londoner's Sugar-Free Ketchup

Ingredients:

• 14 oz tin good quality chopped tomatoes or passata (just tomatoes!)
• 2 tbsp apple cider vinegar
• 1-2 tbsp golden erythritol (optional)
• 1 garlic clove, mashed, or 1/4 tsp garlic powder
• 1/4 tsp Dijon mustard
• 1/4 tsp onion powder
• Pinch of ground allspice
• Pinch of cinnamon
• Salt and pepper to taste

Instructions:

• Combine all ingredients, cook on a low heat for 30 minutes.
• Stir frequently until sauce thickens.
• Blend with an immersion blender until smooth.

A Sweet Pea Chef's Sugar-Free Ketchup

Ingredients:

• 1 can tomato sauce (15 oz, no sugar/salt added)
• 1 can tomato paste (6 oz, no sugar/salt added)
• 3 tbsp raw honey
• 1 1/2 tsp onion powder
• 1 1/2 tsp sea salt
• 2 1/2 tsp apple cider vinegar or regular vinegar
• 1/8 tsp garlic powder

Instructions:

• In a small bowl, combine no sugar or salt added tomato sauce, no sugar added tomato paste, raw honey, onion powder, sea salt, apple cider vinegar, and garlic powder and stir to combine well.
• Garnish with minced Italian parsley, if desired.

Ketchup is keto-friendly in moderation

Ketchup is a popular condiment that can be enjoyed with a variety of foods. However, for those following a keto diet, the question of whether ketchup is keto-friendly arises due to its carbohydrate and sugar content.

Regular ketchup is typically high in carbs and sugar, which can interfere with the ketogenic diet's goal of keeping carb intake low and promoting ketosis. The good news is that ketchup can still be enjoyed on a keto diet, but in moderation.

Some brands, like Heinz, offer no-sugar-added ketchup options that are considered keto-friendly. These varieties have significantly fewer carbs per serving, usually containing only 1 gram of net carbs per tablespoon. This allows keto dieters to include ketchup in their meals without exceeding their daily carb limit. It is important to read the labels and choose ketchups with reduced carb content.

In addition to store-bought options, making homemade ketchup is another way to ensure it aligns with keto guidelines. By using tomato paste, vinegar, seasonings, and a low-carb sweetener, you can create a keto-friendly ketchup with a similar taste to traditional ketchup.

When incorporating ketchup into a keto diet, it is essential to monitor portion sizes. While a single packet or a small amount of regular ketchup may not significantly impact ketosis, it is best to limit intake to one tablespoon per meal. This ensures that the carb count remains within the desired range for keto dieters.

In conclusion, ketchup can be a part of a keto diet, but it should be consumed in moderation. By choosing low-carb options and controlling portion sizes, individuals can enjoy ketchup while staying within the parameters of their keto diet.

Low-carb ketchup options

Ketchup is generally not keto-friendly because it contains too many carbs. However, there are a few low-carb ketchup options that you can consider:

Heinz No Sugar Added Ketchup

Heinz has recently launched a keto-friendly ketchup with no added sugar. It has only 1g of net carbs per serving, making it a good option for those on a keto diet. The main ingredients are tomato paste, distilled vinegar, water, salt, natural flavours, stevia leaf extract, onion powder, and garlic powder. This ketchup has a much lower carb count than regular ketchup, as it uses stevia instead of corn syrup and high fructose corn syrup for sweetness.

Low-Carb Ketchup Recipes

There are also several recipes for making your own low-carb ketchup at home. These recipes typically include ingredients such as tomato paste, vinegar, water, salt, onion powder, garlic powder, and a sweetener like stevia or monk fruit extract. By making your own ketchup, you can control the ingredients and ensure that it fits within your keto diet.

Other Low-Carb Ketchup Brands

In addition to Heinz, there are a few other brands that offer low-carb ketchup options. For example, G Hughes has a ketchup without sugar. However, it's important to read the labels and compare the carb counts, as some of these ketchups may still contain artificial sweeteners and fillers.

Frequently asked questions