Ever since I became conscious of things and events as a kid, I have been a ketchup No. 1 fan. If Ketchup was a musical artist, I would have fainted before the performance of each live show started.
It is so versatile that it shines well when paired with chicken, chips, hotdogs, fires of any kind, and even my signature shawarma wraps. Ketchup is a dip that anyone who loves a sweet and sour experience will revere, but is it safe for diabetics to indulge?
Being diabetic, I have had to carefully scrutinize and check my dips with my healthcare provider, from kewpie mayonnaise to Dijon mustard, and luckily for you, this article will unveil all I know about ketchup for diabetes.
Ketchup, the household favorite
I will smoothly describe ketchup as a tangy, sweet sauce derived chiefly from vinegar and pureed, ripened tomatoes. Other seasonings, such as allspice, garlic, coriander, cloves, or onions, may also be added.
Ketchup, originally a Chinese condiment, was made similarly to Worcestershire or the typical soy we have today. In the 16th century, it was introduced into the West and has since undergone numerous changes, including the most notable—the addition of tomatoes around the 17th century—leaving us with that tasty sauce we all enjoy today.
Is ketchup healthy?
A tablespoon of ketchup contains less than a gram of fiber, fat, and protein, 4.5 grams of carbs, 17 calories, and 7% of both your salt and sugar daily value. Ketchup can be classified as an empty-calorie dip for its low ratio of vitamins or minerals to calories. If eaten in moderate amounts, it is not unhealthy, but won’t provide many benefits.
However, its tomato content ensures it contains anti-oxidant properties and lycopene, anti-cancer, anti-diabetic, and anti-inflammatory properties, with further research backing lycopene-contained foods to be effective in lowering gastric cancer risks. Yet, no research has backed ketchup to provide as many benefits as consuming the tomatoes themselves.
Overindulging in ketchup could place you at risk of consuming too much sodium, which could lead to heart disease, high blood sugar, etc. Also, ketchup can be quite acidic, worsening the condition of those suffering from reflux or heartburn.
Is ketchup good for diabetics?
Beyond a tablespoon of the average ketchup for diabetics is not advisable as it contains fructose corn syrup (a mixture of glucose and fructose), which could increase blood sugar faster because of the glucose.
However, do not be dismayed because Heinz has a variation of their tomato ketchup, made with no added sugar, and tastes just as great—containing less than a gram of sugar and 75% less sugar than the average sugar.
Nonetheless, the amount of ketchup typically consumed in one serving of the typical ketchup is not very large, so the impact on blood sugar levels would generally be minimal unless consumed excessively.
Tips for eating ketchup as a diabetic
If you enjoy cooking like I do, consider making your own ketchup using fresh tomatoes and controlling the amount of sweetener used. This allows you to tailor the recipe to your dietary needs.
Also, as a diabetic, you should aim to enjoy ketchup with foods that are low in carbohydrates to help balance your overall meal. For example, grilled meats, eggs, or vegetables can complement ketchup without significantly impacting your blood sugar levels.
Is there a possibility of interaction with diabetic medication?
No research or report states that ketchup or its main ingredient (tomatoes) interacts with diabetic medications. You can safely enjoy your sauce without any fear.
Other healthier alternatives
Besides ketchup, some other dips or sauces could probably go well with your use case. These are my favorites:
- Kewpie mayo: This Japanese-style mayonnaise is made with predominantly egg yolks, vegetable oil, salt, and vinegar. It has an irresistible umami flavor and pairs well with veggies, meat, sandwiches, etc. It contains an insignificant amount of carbs (less than a gram), making it a great addition to a diabetic’s pantry.
- Dijon mustard: Dijon mustard is a creamy condiment derived from egg yolks, vinegar, white wine, modified starch, garlic, onion, and mustard powder. It has a tangy taste and would pair great with chicken or other meat, sandwiches, and wherever you prefer it.
- Avocado mayonnaise: Unlike its name may suggest, it was made with mashed avocado; rather, instead of vegetable oil, avocado oil was used in making this mayonnaise. If you love the taste and aroma of avocado, you will enjoy every bit of this low-carb (less than a gram) condiment.
Summing Up
Diabetics could enjoy ketchup, but in moderation since it contains fructose corn syrup, which is known to cause spikes in blood sugar since it is partly made with glucose. You can purchase the no-added-sugar version and enjoy it in moderate amounts, and you won’t have any issues.