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Condiments seem innocent, but many hide significant sugar that can add up throughout the day. Knowing which sauces are safe helps you add flavor without unexpected blood sugar spikes.
Hidden Sugar Culprits
- Ketchup: 4g sugar per tbsp
- BBQ sauce: 6-10g sugar per tbsp
- Teriyaki sauce: 3g sugar per tbsp
- Honey mustard: 3g sugar per tbsp
- Sweet chili sauce: 8g sugar per tbsp
- Hoisin sauce: 4g sugar per tbsp
GD-Friendly Condiments
Zero or Very Low Carb:
- Yellow/Dijon mustard: 0g carbs
- Hot sauce: 0g carbs
- Mayonnaise: 0g carbs
- Olive oil: 0g carbs
- Vinegar: 0g carbs
- Soy sauce: 1g carb per tbsp
- Sriracha: 1g carb per tsp
Moderate (watch portions):
- Salsa: 2g carbs per 2 tbsp
- Guacamole: 3g carbs per 2 tbsp
- Ranch dressing: 1-2g carbs per tbsp
Salad Dressing Guide
Best Choices:
- Oil and vinegar
- Olive oil-based dressings
- Ranch
- Blue cheese
- Caesar
- Italian
Avoid or Limit:
- Honey mustard dressing
- French dressing
- Raspberry vinaigrette
- Thousand Island
- Fat-free dressings (often add sugar)
Better Swaps
- Ketchup → Mustard or sugar-free ketchup
- BBQ sauce → Dry rub seasonings
- Sweet dressings → Oil and vinegar
- Teriyaki → Coconut aminos
Cooking Oils & Fats
All cooking fats have zero carbs:
- Olive oil (best for heart health)
- Avocado oil
- Coconut oil
- Butter
Related Resources
Ready to stop guessing what to eat?
Take the 60-second quiz and see your personalized GD meal plan — built for your trimester, your tastes, and your glucose targets.
$99 once for your whole pregnancy · 14-day money-back guarantee · no subscription