5 Worst and Best Sauces For Diabetics (Some May Shock You!)

Which sauces can turn a healthy meal into a calorie overload?

Gain a world of knowledge about the diabetes epidemic and discover what you can do to lose weight and fight diabetes!

Sauces can make or break a meal, and they can offer positive nutrition or change that healthy salad into a glycemic nightmare.


1) You may think that ketchup, derived from tomatoes, is a healthy choice. But most brand-name varieties are loaded with added sugar, preservatives, and many contain high fructose corn syrup.

2) Liquid aminos is a soy sauce alternative that’s not loaded with sugar or calories, but it has an extremely high sodium content. This can affect heart health, and so it may not be a great choice for people suffering from diabetes.

3) Soy sauce, like liquid aminos, won’t typically impact glucose levels, but it contains even higher concentrations of sodium. Thus, it can be hazardous to heart health.

4) Store-bought vinaigrettes and balsamic salad dressings sound healthy, but most brand-name versions tend to have large quantities of added sugar. They may also be treated with unhealthy chemicals, like caramel color and corn syrup.

5) Store-bought creamy salad dressings can also be overloaded with added sugar, corn syrup, preservatives, and can be high in sodium.

6) Avocado sauce can carry over the many health benefits of avocados. You can easily make creamy avocado sauce at home.

7) Vinegar is low in calories and carbohydrates. Homemade vinaigrettes are a combination of vinegar and olive oil – both of which can offer antioxidant and glucose-lowering benefits.

8) Pesto sauce is a combination of healthy ingredients – olive oil, basil, pine nuts, parmesean and garlic. This sauce is low calorie and low carbohydrate, which supplying a variety of beneficial nutrients.

9) Whole grain mustard is low in carbs and fat, and mustard seeds are loaded with beneficial nutrients.

10) Salsa comes in many unique varieties, and all contain healthy vegetables and fruit juices. Just try to make it yourself, instead of opting for less-healthy store-bought versions.

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