The Sneaky Culprits: Pre-made Blends and Rubs
Many people on a ketogenic diet focus on whole foods but overlook the small, yet significant, carbohydrate count hidden in their spice rack. Pre-made seasoning blends and rubs are among the biggest offenders. Companies often add fillers and bulking agents to these mixes to reduce costs, and these additives are frequently carb-based. Look for ingredients like dextrose, maltodextrin, cornstarch, or other forms of sugar and starch. Even if a single serving has a low carb count, liberal application during cooking can quickly add up.
Some of the most common culprits include:
- Taco Seasoning Mixes: Many store-bought versions are packed with sugar and modified corn starch.
- BBQ Rubs: These are notorious for containing brown sugar or molasses to achieve their characteristic sweet and smoky flavor.
- Gravy Mixes and Bouillon Powders: These often use flour or cornstarch as a thickener, which are high-carb ingredients.
- Certain Italian Seasoning Blends: Some less-expensive brands may include fillers, so it's always best to check the label.
Condiments and Sauces to Steer Clear Of
Beyond dry blends, the condiment aisle is another minefield for keto dieters. Most mainstream sauces are heavily sweetened with sugar, high-fructose corn syrup, or other sweeteners that are completely off-limits on a low-carb diet. Even a small amount can consume a significant portion of your daily carb allowance.
Condiments to avoid or swap for sugar-free versions include:
- Ketchup: A classic condiment that is almost always loaded with sugar.
- Barbecue Sauce: High in sugar and often molasses.
- Teriyaki Sauce: A common stealth carb bomb due to its sweet and salty flavor profile.
- Honey Mustard: The name itself is a dead giveaway, with honey as a primary ingredient.
- Sweet Chili Sauce: Another sauce that relies on a high sugar content.
- Salad Dressings: Many creamy and vinaigrette-style dressings contain hidden sugars; always read the label or make your own.
The Hidden Danger of Individual Spices
While whole herbs and spices are generally safe for keto, powdered versions require more careful monitoring. When a spice is ground into a powder, its carbohydrates become more concentrated by volume. When you use more than a dash or a teaspoon, these trace carbs can accumulate and pose a problem, especially for very strict keto plans.
Consider the following examples where moderation is key:
- Onion Powder: Just one tablespoon can contain over 5 grams of net carbs.
- Garlic Powder: Similar to onion powder, this can add several grams of carbs per tablespoon.
- Chili Powder: Depending on the blend, this can contain several grams of net carbs per tablespoon.
- Pumpkin Pie Spice: Many commercial blends can have added sugar, and the spices themselves contribute carbs.
Comparing Keto-Friendly vs. Non-Keto Seasonings
To help you make better choices, the following table compares common high-carb seasonings with safer, keto-friendly alternatives.
| Problematic Seasoning | Reason to Avoid | Keto-Friendly Alternative |
|---|---|---|
| Pre-made Taco Seasoning | Often includes sugar, dextrose, and cornstarch. | Homemade blend of pure chili powder, cumin, paprika, garlic powder, and onion powder. |
| Commercial BBQ Sauce | High in added sugar and high-fructose corn syrup. | Homemade sugar-free BBQ sauce using a keto-friendly sweetener or a specific brand of sugar-free sauce. |
| Onion Powder (Heavy use) | Trace carbohydrates become concentrated and add up quickly. | Fresh onion, which has more fiber to offset net carbs, or use onion powder sparingly. |
| Honey Mustard Dressing | Contains sugar and honey as primary sweeteners. | Homemade dressing using Dijon mustard, avocado oil, vinegar, and a keto-approved sweetener. |
| Sweet Soy Sauce (e.g., Teriyaki) | Packed with sugar for sweetness and flavor. | Tamari or coconut aminos, checking for brands with no added sugar. |
| Pumpkin Pie Spice (Store-bought) | Can contain added sugars or anti-caking agents. | Create your own blend with cinnamon, ginger, nutmeg, allspice, and cloves. |
How to Find or Make Keto-Friendly Flavorings
Your best strategy is to take control of your seasonings. Always make it a habit to check the ingredient list on any pre-packaged seasoning or sauce. The cleaner the label—with fewer, more recognizable ingredients—the better. For maximum control and flavor, make your own blends at home. Many recipes online provide simple instructions for creating custom taco seasoning, dry rubs, and salad dressings that are completely sugar-free. Opt for single, pure herbs and spices, and measure out powdered versions carefully to track their carb contribution. Remember that fresh herbs, like basil, thyme, and rosemary, are almost always a safe and flavorful choice.
Conclusion
Navigating the world of seasonings on a ketogenic diet requires awareness and diligence. By understanding which pre-made blends, sauces, and even individual powdered spices can contain hidden carbs, you can protect your state of ketosis. Always read ingredient labels, favor homemade seasoning blends, and utilize fresh herbs to add flavor without compromising your low-carb goals. With a little extra attention, you can make sure your food is both delicious and keto-friendly. For more information on finding hidden carbs, check out this Perfect Keto guide on hidden carbs.
