Avoid These Sauces: Navigating Keto Condiments

Sauces are a great way to add flavour to your meals, but when you're on the keto diet, it's important to be mindful of the sauces you choose. Many store-bought sauces are loaded with sugar and other ingredients that can kick you out of ketosis. So, which sauces should you avoid on keto?

The worst offenders tend to be sweet sauces, such as ketchup, BBQ sauce, and tomato-based sauces. These sauces are often loaded with sugar and can have a surprisingly high carb count. For example, BBQ sauce can have up to 40 grams of net carbs per 100 grams of sauce! Other sauces to avoid include maple syrup, jam, and pre-made sauces that tend to be high in sugar.

However, this doesn't mean you have to give up flavour altogether. There are plenty of keto-friendly sauce options available. When choosing sauces, look for those that are low in carbs and free from added sugars. Some good options include mustard, hot sauce, vinegar, and sugar-free or low-carb versions of your favourite sauces.

Ketchup

However, some sources suggest that a small amount of ketchup will not completely derail a keto diet, as long as it fits within your daily carb limit. There are also sugar-free and low-carb ketchup options available, such as Heinz No-Sugar Added Tomato Ketchup, which has only 1 gram of net carbs and 0.5 grams of sugar per tablespoon. Primal Kitchen also makes an organic, unsweetened ketchup.

If you are looking for alternatives, mustard and hot sauce are recommended as they are lower in carbs and adhere to keto guidelines.

BBQ sauce

Store-bought barbecue sauces are often high in sugar, so it's best to make your own sugar-free version or opt for a keto-friendly brand. A good keto BBQ sauce should be sweet, smoky, and tangy.

Ingredients and Substitutions:

• Tomato Paste: This forms the base of the sauce, giving it a thick, rich texture and natural sweetness. You can use tomato sauce instead, but you'll need to triple the amount and simmer for longer to thicken.
• Apple Cider Vinegar: Adds a tangy flavour. White vinegar or lemon juice can be used as substitutes.
• Sweetener: Look for a powdered sweetener that dissolves easily, such as monk fruit or a brown sugar substitute. Avoid granular sweeteners that can make the sauce gritty.
• Worcestershire Sauce: Adds umami flavour. Gluten-free and sugar-free options are available. You can omit this or use a dash of blackstrap molasses with water instead.
• Liquid Smoke: This adds a smoky flavour. Look for clean-ingredient brands or use smoked paprika as a substitute.
• Spices: Smoked paprika, garlic powder, onion powder, cayenne pepper, chili powder, salt, and pepper are commonly used to add flavour and heat.

Instructions:

• Combine all the ingredients in a medium saucepan, adding water last. Start with one cup of water and adjust as needed to reach the desired consistency.
• Bring the mixture to a gentle boil over medium-high heat, then reduce the heat to medium-low.
• Simmer the sauce, stirring frequently, until it thickens to your liking. This usually takes around 15-20 minutes.
• Taste and adjust the sweetness and spiciness to your preference. You can add more sweetener or cayenne pepper, or even a splash of water if it becomes too thick.

Storage:

This keto BBQ sauce can be stored in an airtight container in the refrigerator for up to two weeks. For longer storage, consider freezing it in small portions and thawing as needed.

Recipe Variations:

• Honey BBQ Sauce: Replace the sweetener with a natural sugar-free honey alternative.
• Brown Sugar Flavour: Use a brown sugar substitute or a blend of monk fruit and allulose for a deeper caramel flavour.

Keto-Friendly Brands:

If you don't want to make your own, there are some keto-friendly BBQ sauce brands available, such as Yo Mama's Foods No Sugar BBQ Sauce and Primal Kitchen's sugar-free ketchup, which can be used as a base for your sauce.

Tomato-based sauces

The amount of carbs in a tomato-based sauce will depend on the brand and the specific ingredients used. Some tomato-based sauces may contain added sugars, corn syrup, or refined starches, which can significantly increase the carb count. Therefore, it is essential to carefully read the nutrition labels and ingredient lists when selecting a tomato-based sauce.

When choosing a tomato-based sauce for a keto diet, look for options with less than 1 gram of carbohydrates per serving. Additionally, opt for sauces made with healthy fats such as olive oil or avocado oil, as these can be beneficial for a keto diet.

If you want to ensure your tomato-based sauce is keto-friendly, making your own at home is a good option. By making your own sauce, you can control the ingredients and their quantities. Here are some tips for making your own keto-friendly tomato sauce:

• Use fresh tomatoes instead of canned ones for a less processed and richer-tasting sauce. If you do use canned tomatoes, check the ingredient list to ensure there is no added sugar.
• Choose ripe tomatoes with bright red or orange colouring and firm skin.
• Decide on the desired flavour profile. For example, do you want a spicy sauce or a mild one? Are you aiming for an Italian-style tomato sauce or a Mexican-style enchilada sauce?
• Add flavourful ingredients such as onions, garlic, basil, oregano, thyme, and black pepper.
• Use keto-friendly sweeteners like monk fruit or erythritol to balance the acidity of the tomatoes.
• Include healthy fats like olive oil, ghee, or avocado oil to add a smooth texture and enhance the flavour.

By following these tips, you can create a delicious and keto-friendly tomato-based sauce that fits within your dietary guidelines.

Mustard

However, not all mustards are created equal. Some varieties, such as honey mustard or sweet mustard, may contain added sugars and should be avoided when following a keto diet. Honey mustard, for example, can contain anywhere from 5-7 grams of carbohydrates per tablespoon, which can significantly impact your daily allowance on a keto diet.

When choosing a mustard brand, opt for those with 100% natural ingredients and always read the nutrition facts panel and ingredient label before consuming condiments on keto. While most mustards are sugar-free, some do add honey or sugar, increasing the carb count.

• Spread Dijon mustard on top of salmon or chicken before baking for a flavorful crust.
• Add mustard to a homemade salad dressing made with olive oil, apple cider vinegar, and herbs.
• Use mustard as a dip for steamed or roasted cauliflower, broccoli, or other low-carb veggies.
• Use a mixture of mayonnaise and mustard as a spread for lettuce wraps filled with deli meat and cheese.
• Use spicy mustard as a dip for sliced cucumber, radish, and carrot sticks.
• Add a dollop of mustard to your omelet or scrambled eggs for added flavour.
• Spread a teaspoon of mustard on a low-carb wrap or lettuce wrap before piling on meat and veggies.
• Use mustard in place of high-carb tomato sauce on homemade pizza topped with low-carb veggies and cheese.
• Create a delicious sauce for grilled or roasted pork by mixing mustard with Worcestershire sauce and a dash of hot sauce.
• Add a bit of mustard to a cup of bone broth for a tangy and flavorful twist.

Mayonnaise

• Avoid added sugars: Sugar is a simple carbohydrate that raises insulin levels and promotes fat storage. While a small amount of sugar is technically allowed on keto, it is best avoided whenever possible. Look for sugar-free or low-sugar options.
• Choose healthy oils: Avocado oil is an excellent choice for keto mayonnaise as it is rich in healthy fats and nutrients without affecting the flavour too much. Olive oil and coconut oil are also good options, but they can have a stronger flavour. Avoid vegetable oils like soybean oil, canola oil, sunflower oil, and corn oil, which are high in PUFAs (polyunsaturated fatty acids) and can promote inflammation in the body.
• Opt for organic and natural ingredients: Look for mayonnaise made with organic eggs and natural ingredients, avoiding artificial colours, flavours, and preservatives like disodium EDTA.
• Check the ingredient list: Read the ingredient list carefully to ensure there are no hidden non-keto-friendly ingredients. Some brands may market their products as "avocado oil mayonnaise" but blend it with less desirable oils like soybean or canola oil.
• Make your own: If you want complete control over the ingredients, you can make your own keto mayonnaise at home. It's easy to do and only requires a few simple ingredients: eggs, oil, an acidic component like lemon juice or vinegar, and optionally, mustard and salt.
• Primal Kitchen Avocado Oil Mayo: Made with avocado oil and organic eggs, this is a popular choice for the ketogenic diet.
• Sir Kensington's Avocado Oil Mayonnaise: This mayonnaise is both Paleo and Keto-certified and uses 100% avocado oil for a creamy and decadent texture.
• Chosen Foods Classic Mayo: This mayonnaise uses avocado oil and has simple, recognisable ingredients.
• Thrive Market Coconut Oil Mayonnaise: This mayonnaise is packed with the good fats found in coconut oil.
• Primal Kitchen Vegan Mayo with Avocado Oil: A plant-based option made without eggs, perfect for vegan keto dieters.

Frequently asked questions