Add Some Flavor to Your Diabetes Meal Plan

To make a healthy diet for type 2 diabetes more enjoyable, condiments and spices can enhance food flavor. But remember that not all condiments are created equal before you grab the mayo and ketchup. It would be best also to acquire the habit of carefully reading nutrition labels and calculating appropriate portions. Read this list of facts to learn more about the most sought-after seasonings and condiments.

Ten Unexpected Foods That Don't Raise Blood Sugar

Lycopene-rich Ketchup

Many persons with diabetes who have type 2 avoid ketchup because of its "bad boy" reputation. Ketchup has "hidden" sugar and salt, and people tend to use too much of it and pour it on everything, which may contribute to this. But ketchup lovers need not suffer so long as they exercise moderation in their condiment application. Lycopene, an antioxidant found in tomatoes and other red produce, is responsible for the hue. Ketchup, another common condiment, also contains this Lycopene. So, you may relax and enjoy the sweet taste of ketchup.

Low-Carb Mustard for a Spicy Kick

Sandwiches and burgers benefit significantly from adding mustard, whether the traditional yellow variety or a spicier stone-ground variety. You can spice up some meats with some mustard. Foods with less than 20 calories and 5 grams (g) of carbohydrates per serving are considered "free" for a person with type 2 diabetes because of their low carb and fat content. Keep to a serving size of one tablespoon.

Weight Loss with Hot Sauce

Among the diabetic-friendly foods is the spicy hot sauce. But is it rare to see someone finishing a bottle of hot sauce at a go. Hot sauce generates heat on the upper layer of the tongue, which helps to consume less food. If you are suffering form diabetes or not, the single most essential thing you can do for your health is to learn to manage your hunger. Researchers have found that eating foods with a lot of heat may help curb hunger.

Fresh Vegetable Salsa

To create a flavorful sauce that enhances many foods, combines fresh tomatoes with onions, garlic, spicy peppers, cilantro, and a pinch of salt. You may customize how spicy your homemade salsa is by adding or omitting ingredients. Wraps and barbecued fish or chicken both benefit from the addition of this seasoning. If you're watching your carb intake, you can have up to 2 tablespoons.

Low-calorie Flavor Enhancer: Vinegar

Vinegar is a healthy condiment because it has no fat, salt, and few calories. You may select the perfect vinegar for your favorite dishes by trying the wide varieties in grocery stores. Salads with balsamic vinegar on top help vegetables stand out, and marinades made with vinegar and low-sodium soy sauce are delicious. Herbs and spices can be infused into vinegar to create unique vinegar flavors.

Dressing for the Salad with Few Calories

In your low-calorie salad dressing, you can have almost any flavoring you can imagine. For a perfect diabetic diet, condiments can be used for salad dressing, sandwich spread or as a dipping sauce for lean proteins like chicken or fish. Serving size should be around two tablespoon. Check your favorite salad dressings for monitoring the amount of spices and salts it contains.


Cinnamon is a fantastic sugar substitute, and its flavor and scent may remind you of warm, comforting baked goods, mulled cider, and other holiday goodies. A little cinnamon brings out the best sweet and spicy flavors in any dish or drink. If you're trying to control your diabetes, you may still enjoy the cinnamon-flavored treats you crave so long as you don't overindulge.

Kicking Horseradish

Horseradish, a classic condiment for roast beef, packs a robust flavor punch. One tablespoon of horseradish has just 2 grams of carbs. It works well in low-fat marinades and sauces for beef, chicken, and fish. Avoid horseradish and other packaged condiments high in salt and fat if you have diabetes by reading labels carefully.

Fat-Beneficial Mayonnaise

Mayo has a poor reputation, much like ketchup. One produced with beneficial fats (such as olive oil) and consumed in moderation (one serving or less) can be a good option for those with diabetes. Always use a measuring spoon or cup before spreading this condiment to avoid using too much.

Relish Made with Sweet Pickles

Sweet pickle relish, with 5 g of carbs per one tablespoon serving, narrowly avoids being counted as a portion of free food. In spite of its peculiar taste, relish is a versatile condiment that complements a wide range of dishes. It shouldn't be too hard to stick to the diabetic diet's serving size guidelines when the food tastes this good.


So, the above recipes bring some flavor back to your diabetes diet. You can also experiment with various other flavors and try to come up with something new.

Updated on: 05-May-2023


Kickstart Your Career

Get certified by completing the course

Get Started