The Obvious Culprits: Sugary Sauces and Condiments
When most people think about seasonings to avoid on a ketogenic diet, their minds often jump to condiments and sauces. For good reason, too, as many store-bought options are packed with hidden sugars and other high-carb ingredients. These can include BBQ sauce, ketchup, teriyaki, sweet chili sauce, and certain salad dressings. These items use sweeteners like honey, molasses, brown sugar, or high-fructose corn syrup to enhance flavor and texture. A single serving can sometimes contain over 12 grams of sugar, quickly pushing you over your daily carbohydrate limit.
To avoid this trap, always read the nutrition label and ingredient list carefully. Many brands now offer low-carb and keto-friendly versions of these condiments, often using sugar alcohols like erythritol or stevia as sweeteners. However, even with keto-friendly alternatives, it is important to check for other additives. Making your own from scratch using fresh spices and low-carb sweeteners is the best way to maintain complete control over the ingredients.
The Sneaky Saboteurs: Pre-Made Blends with Hidden Fillers
Beyond the obvious sugary sauces, many people are surprised to learn that pre-made spice and seasoning blends can also be problematic on a keto diet. Manufacturers often add fillers and additives to bulk up their products and reduce costs. These hidden ingredients can include things like:
- Starches: Cornstarch, wheat flour, and other starches are commonly used as anti-caking agents, but they contain carbs that can add up quickly.
- Maltodextrin: This flavorless carbohydrate is used as a thickener and can have a high glycemic index, meaning it spikes blood sugar.
- Sugar: Some seasoning packets or rubs add a touch of sugar for flavor balance, often listed under alternative names like dextrose or sucrose.
- Rice Flour: Another common anti-caking agent that adds unnecessary carbohydrates.
How to Spot Non-Keto Seasoning Blends
To ensure your seasoning blend is keto-compliant, follow these simple steps:
- Read the Ingredients First: Look for simple ingredient lists that contain only the herbs and spices themselves. Avoid products that list any form of sugar, starch, or flour.
- Check the Carbohydrate Count: Even if the ingredient list looks clean, glance at the nutritional information. For example, a blend might contain a large amount of onion or garlic powder, which have trace carbs that can accumulate in larger doses.
- Choose Trusted Brands or DIY: Opt for brands that specifically market their products as keto-friendly or make your own blends from scratch to guarantee purity.
High-Carb Powdered Spices (Use with Caution)
While pure, single-ingredient spices and herbs are generally safe for keto, certain powdered vegetables can contain a surprising amount of carbohydrates, especially when used in larger quantities. For most dishes, a small sprinkle is fine, but if you are liberally seasoning a large batch of food, these carbs can become a concern. The Reddit community on keto has highlighted this issue, noting the net carb content per tablespoon for common powdered spices.
- Onion Powder: With approximately 5.2g of net carbs per tablespoon, this can be a significant hidden source of carbohydrates.
- Garlic Powder: Similar to onion powder, this contains about 5.3g of net carbs per tablespoon.
- Ginger Powder: A tablespoon can add around 3.1g of net carbs.
This is not to say you must avoid these spices entirely. Rather, be mindful of your usage and account for these trace carbs, especially when making dry rubs or marinades that use a large volume of powdered ingredients. Consider using fresh garlic and onion, which have a lower carb density by volume.
Carb Count Comparison: Common Seasonings
| Seasoning | Serving Size | Approximate Net Carbs | Keto Status |
|---|---|---|---|
| Pure Onion Powder | 1 tbsp | ~5.2g | Use Sparingly |
| Pure Garlic Powder | 1 tbsp | ~5.3g | Use Sparingly |
| Cumin (Ground) | 1 tbsp | ~2.1g | Low-Carb |
| Curry Powder | 1 tbsp | ~1.6g | Low-Carb |
| Paprika (Ground) | 1 tbsp | ~1.2g | Low-Carb |
| Pre-Made BBQ Rub | 1 tbsp | Varies (check label) | Often High-Carb |
| Table Salt | 1 tbsp | 0g | Keto-Friendly |
| Dried Oregano | 1 tbsp | ~0.4g | Keto-Friendly |
Make Your Own Keto-Friendly Spice Blends
For ultimate control and to avoid all hidden carbs, making your own seasoning blends is the best strategy. This not only ensures purity but also allows you to customize the flavors to your preference. Here are a few popular keto-friendly spice and herb options:
- Herbs: Basil, oregano, thyme, rosemary, dill, chives, parsley, sage
- Spices: Salt, black pepper, paprika, cayenne pepper, cumin, turmeric, cinnamon
- For Heat: Red pepper flakes, chili powder (pure)
An easy DIY taco seasoning can be made by combining chili powder, cumin, paprika, onion powder (in moderation), garlic powder (in moderation), and a pinch of cayenne. For a dry meat rub, mix smoked paprika, garlic powder, onion powder, salt, and pepper.
Conclusion
While the ketogenic diet focuses on restricting net carbohydrates, it does not have to mean a bland, flavorless existence. The key is to be a savvy consumer and understand what seasonings you can not have on keto, primarily those with added sugars and fillers. By avoiding high-carb condiments, scrutinizing pre-made blends for hidden starches, and using high-carb powdered spices in moderation, you can ensure your meals remain both delicious and keto-compliant. When in doubt, making your own blends from pure, individual herbs and spices is the safest and most flavorful path forward, giving you complete control over your food.
For more information on general keto principles and food lists, the Everyday Health website is a valuable resource.
Frequently Asked Questions
What are some common seasonings with added sugar?
Common seasonings with added sugar include many store-bought barbecue sauces, ketchup, teriyaki sauce, pre-made taco packets, and some chili powders. Always check the ingredient list for honey, brown sugar, or high-fructose corn syrup.
Can I use garlic powder and onion powder on keto?
Yes, but with caution. Pure garlic and onion powders are acceptable in moderation, but their carb counts are significant per tablespoon. It's best to use them sparingly and account for the carbs in your daily macros.
Are seasoning blends like Mrs. Dash keto-friendly?
While some salt-free seasoning blends may be keto-friendly, it's essential to check the ingredients. Some non-salt blends may still use fillers like starches or maltodextrin. A homemade Mrs. Dash alternative is often a safer bet.
How can I spot hidden fillers in spices?
Always read the ingredient label. Look for words like 'anti-caking agents,' 'starch,' 'flour,' or 'maltodextrin.' Reputable spice brands often sell pure, single-ingredient spices and explicitly state if their blends are free of additives.
What are some good keto-friendly alternatives to high-carb sauces?
Instead of sugary BBQ sauce, try making your own low-carb version with tomato paste, vinegar, spices, and a keto-friendly sweetener. For ketchup, use a sugar-free alternative or make a small batch with tomato puree and erythritol. For salad dressing, opt for simple oil and vinegar mixes.
Is it better to make my own seasonings for keto?
Yes, making your own seasonings provides complete control over the ingredients, ensuring no hidden sugars, starches, or fillers are added. It's a simple process and guarantees your meals are fully keto-compliant.
What are some zero-carb seasonings?
Salt and pepper are the most common zero-carb seasonings. Pure herbs like oregano, rosemary, thyme, basil, and dill also contain negligible carbs when used in typical cooking amounts.
Citations
[ { "title": "Hidden carbs in Spices; List in alphabetical order. : r/keto", "url": "https://www.reddit.com/r/keto/comments/2frrzj/psarant_hidden_carbs_in_spices_list_in/" }, { "title": "The Truth About the Fillers & Additives Used in Dried ...", "url": "https://www.pantrytoplate.com.au/blogs/news/the-truth-about-the-fillers-additives-used-in-dried-seasonings" }, { "title": "What Can't You Eat on Keto - Prohibited Foods Explained", "url": "https://idealnutritionnow.com/blogs/news/what-cant-you-eat-on-keto-prohibited-foods-explained" }, { "title": "What are some low or no carb seasonings for a keto or ...", "url": "https://www.facebook.com/groups/935086413269446/posts/6756791734432189/" }, { "title": "The Keto Diet: 7-Day Menu and Comprehensive Food List", "url": "https://www.everydayhealth.com/diet-nutrition/ketogenic-diet/comprehensive-ketogenic-diet-food-list-follow/" } ]
