Sugar-free maple syrup: (2 tablespoon = 2g net carbs) Is vinaigrette keto? Store-bought maple syrup: (2 tablespoon = 26g net carbs) The values are per 2 tablespoons to keep this carb chart consistent, but the average serving size is ¼-1/2 cup! Sugar-free maple syrup is keto as long as it does not contain sweeteners such as maltitol or dextrose. It is a sugar syrup that has maple flavors or maple essence added. Store-bought soy sauce: (2 tablespoon = 1.6g net carbs)Ĭoconut aminos: (2 tablespoon = 12g net carbs) Is maple syrup keto? Some choose to use coconut aminos instead BUT the sugar content is high and no longer keto friendly. Soy sauce can be keto because it is extremely low in carbs, however many people avoid it due to the controversy regarding soy and its potential hormonal effects.
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Regular vinegar: (2 tablespoon = 0g net carbs) Is soy sauce keto? Store-bought balsamic vinegar: (2 tablespoon = 5g net carbs) Balsamic vinegar is made with vinegar and sugar that are heated and reduced to make a slightly syrupy vinegar. But, if you only a small amount, it may be able to be incorporated into your keto diet. RECIPE: Sugar-free Instant Pot ketchup (2 tablespoon = 2.8g net carbs) Is balsamic vinegar keto? Store-bought ketchup: (2 tablespoon = 9g net carbs) Individual packets can range from 7g-18g in size. That equates to 16g - 32g carbs, JUST for the sauce (then there are the fries and soda that usually accompany such a meal).ĭon't believe me? Watch next time you are sitting next to children that have a bottle of ketchup, or count how many sachets/packets they use. Store-bought ketchup also often has high fructose corn syrup and added starches and thickeners.Īnd even though the suggested serving size is 2 tablespoons, I would estimate children pour between ¼-1/2 cup of ketchup over their fries. It is high in natural sugars and added sugars. Mustard (made from powder): (1 teaspoon = 0.1g net carbs) Is ketchup keto? Store-bought mustard: (2 tablespoon = 4g net carbs) Mustard made from mustard powder, however, is very low in carbs. Mustard is keto, but not the sweetened mustard from a squeeze bottle you would traditionally see at a burger joint or restaurant. RECIPE: 1-minute magic mayonnaise (2 tablespoon = 0.1g net carbs) Is mustard keto? Store-bought mayonnaise: (2 tablespoon = 5g net carbs) Homemade mayonnaise is a delicious creamy keto sauce that is made with an egg and your favorite mild-flavored oil such as mild olive oil, coconut oil, avocado oil, or macadamia oil. Yes, mayonnaise is keto as long as there are no added sugars and starches. RECIPE: Tangy sugar-free BBQ sauce (2 tablespoon = 1.1g net carbs) Is mayonnaise keto? Store-bought BBQ sauce: (2 tablespoon = 14g net carbs)
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Think of that next time you or your children drown your meat at a BBQ with chocolate BBQ sauce. It's dinner time, you're hungry, which are the best low carb sauces and best keto sauces? And which ones do you need to avoid? Is BBQ sauce keto?īarbecue sauce can have as much sugar as chocolate sauce. 9 Low-carb sauces - the best and the worst You will also find maltitol in keto bars and keto snacks. Even though it is not sugar, it will still raise your blood sugars. You also need to make sure you avoid all low carb and keto sauces that contain maltitol. You need to avoid sauces that contain wheat, cornflour, potato starch, and tapioca starch. What is disturbing, is to discover how many carbs are to be found in savory sauces too.Īvoid all sauces that have added sugar, cane sugar, fruit concentrate, dextrose, glucose liquid, evaporated cane juice, coconut sugar, honey or any of the other 50 names of sugar.īut how do you know the hidden carbs in sauces? The labels can be tricky to understand. Most people associate high sugar sauces and high carb sauces to be predominantly found in sweet sauces.
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Ultimate list of zero carb recipes how to#
Once you learn how to read nutrition labels you will become a wizard at knowing how to find hidden sugars and hidden carbs.
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How to check sauce labelsĭiscovering the carbs in sauces can be shocking. So stock up your pantry with the best keto sauces such as aioli, mayonnaise, and herbed butter. Staying within your carb limit will help you stay on track with your keto diet. Sauces that are keto need to be extremely low in carbs so you can easily stay within your 20g daily carb limit. So stock up your pantry with the best low carb sauces such as guacamole, mustard, sugar-free ketchup, and sugar-free BBQ sauce.īelow, you can see the carb value of each sauce and what is the suggested serving size. Whether you cook with the sauces, marinade, serve or dip with them, tasty low-carb sauces can make a meal. When you're making a low-carb dinner, it's nice to have some delicious low-carb and keto sauces on hand.