Once you decide to go keto, there are a lot of dos and don’ts that come with keto dieting right. Most fruits, whole grains, and processed foods are a no-no, which may seem like a bummer at first. But once you start reaping the benefits of your keto diet, all these dietary restrictions are worth your while.
Ketchup is one of the condiments that are not allowed on a ketogenic diet. This makes you wonder, is ketchup keto friendly? Why are we told not to eat ketchup while on a ketogenic diet? Most importantly what are the rules of keto that disqualify ketchup as keto-friendly?
In this article, you will learn the nutrition facts of ketchup, the net carbs per serving, whether ketchup is keto-friendly, and how to make a sugar-free ketchup recipe that is good on keto. Shall we?
Is Heinz Ketchup Keto Friendly?
Heinz tomato ketchup can be keto-friendly only if you pick the option that is sugar-free and low in net carbs per serving. There are low-carb ketchup sugar-free versions alternatives in the market that you can use while on a low-carb diet. Heinz has a keto-friendly, sugar-free version for our keto dieters. One tablespoon of Heinz keto ketchup recipe contains 1g net carbs, 0g of fats, 0g protein, and 10 kcals.
Speaking of low-carb ketchup options, Primal Kitchen also has paleo and sugar-free keto ketchup in the market that can be consumed by vegans and people on a gluten-free diet. The sugar-free ketchup does not contain any sweetener and is low carb. In one tablespoon of Primal Kitchen Unsweetened sugar-free ketchup, you will get 10 calories, 2g total carbs and 1g net carbs, 0g protein.
Is Ketchup Keto friendly?
Whenever you buy ketchup from your local grocery store, do you check the back of the bottle to see the nutrition facts? No? I’ll tell you what is probably written on them.
Ketchup Nutrition Information
According to the U.S. Department of Agriculture, I tablespoon of ketchup contains:
- 17.2 kcals
- 4.66g total carbs, 4g net carbs
- o.16g of protein
- 0.05g of dietary fiber
- 3.62g of sugar
- 0.017g of fat
- 154mg of sodium
- 0.697 vitamin C
From these numbers, you can see that ketchup is high in sugars and low in dietary fiber and carbs. To answer the question, is ketchup keto friendly, focus on the carb count in store-bought ketchup.
From the nutritional information mentioned above, is ketchup keto friendly? Your regular store-bought ketchup or traditional ketchup is not keto-friendly. This is because it is high in added sugar from high fructose corn syrup and sweeteners like sucralose and most of them are made from artificial ingredients instead of organic ones.
A study on mice showed that sucralose caused an imbalance in the gut microbiome which further led to liver inflammation.
Moreover, preservatives are added to these ketchups to increase their shelf life.
Keto friendly Condiments
Condiment recipes are very flexible, they can be made as dips, toppings, and marinades. You can have the following condiments on keto:
- Hot sauce
Homemade condiment recipes, like homemade sugar-free ketchup, are better than store-bought ones. Use healthy oils like avocado oil when making your dips and dressings.
Is Mustard Keto friendly?
You can have mustard on a low-carb diet. Most people wonder whether the mustard options from popular companies can be incorporated into the keto diet. This is what you should know:
Is French Mustard Keto Friendly?
French’s yellow mustard is keto-friendly because it is carb free. This condiment is made of only keto ingredients and excludes artificial sweeteners, sugar, and refined oils. One thing about it is, it is low in fat, so when consuming it on a keto diet, incorporate healthy fats and oils like olive oil, and coconut oils or supplement with MCT oils to meet your fat intake requirements.
Another mustard option you can use on a low-carb diet is organic Dijon Mustard.
You can make your homemade sugar-free mustard, which does away with added sugar and unhealthy ingredients, and stick to natural flavors without increasing how many carbs you are consuming.
All you need are these simple ingredients: mustard powder, apple cider vinegar, white wine vinegar, onion powder, ground cloves, extra virgin olive oil, spices of choice, and Himalayan salt. A few drops of Stevia sweetener are optional for additional flavor.
Keto Ketchup Recipe
Homemade keto ketchup is healthier than store-bought tomato ketchup because you have more control over the ingredients you will use for your sugar-free ketchup recipe. It is also more affordable to follow this recipe to make your ketchup than to buy regular ketchup. Keto-friendly ketchup may be healthy but they cost an arm and a leg, so it is cheaper to get your ingredients and make the low-carb ketchup.
This low-carb ketchup recipe is easy to make and more delicious because of the natural flavors from organic ingredients. Some people find normal ketchup too sweet due to the added sugars, but keto ketchup is sugar-free so that is sorted! Here’s the recipe, let’s cook!
Sugar-Free Keto Ketchup Recipe
This keto ketchup is made with low-carb ingredients. This recipe can be used as a dipping sauce or as a tomato paste alternative when cooking. The most popular recipes for this keto ketchup recipe are made with simple from your local store.
How To Make Sugar-Free Keto Ketchup
Keto ketchup recipes follow three major steps:
- Whisking all the ingredients in a small saucepan for an even mixture
- Simmer the mixture on low heat, stirring until the sugar-free ketchup thickens.
- Strain your sugar-free ketchup to remove any solids.
- 3 oz Tomato paste
- 1 cup water
- 1/4 cup apple cider vinegar
- 1/4 cup white vinegar/distilled vinegar
- Low-carb sweetener (Monk fruit sweetener is a good choice)
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
- Sea salt to taste.
- 1 teaspoon ground cloves
- Spices (optional)
To start preparing your keto ketchup, in your medium saucepan, add tomato paste, white vinegar, apple cider vinegar, spices, onion powder, garlic powder, water, and sea salt. Then whisk to combine.
Heat on medium heat and simmer. Cook for 10 minutes until the mixture thickens. Remember to occasionally stir the mixture to prevent it from sticking to the pan. Cook for 30 minutes.
If the mixture is too thin, simmer for another 10 minutes. You can add more salt or spices to achieve the preferred taste.
Turn off the heat and allow to cool.
Sweeteners are optional for this recipe. If you don’t mind the natural flavoring from your paste, then you can do without sweeteners. Other than homemade ketchup, there are low-carb options that you can eat as keto condiments to increase the production of ketones.
Condiments to Avoid on Keto
Some condiments are high in carbs per serving so they are better avoided so your body can stay in ketosis. Those that contain artificial sweeteners, added sugar and high amounts of net carbs should be avoided. Always check the labels on foods to determine whether they are keto-friendly foods. Some of them have too much salt which is not good for your heart.
Condiments made from ingredients not considered keto-friendly should be avoided. Tomato sauce, tomato paste, premade sauces, some soy sauce, jam, and regular maple syrup will kick you out of ketosis. These are a no-no on the keto diet.
Is Mayonnaise Allowed on Keto?
Mayonnaise is high fat, low carb, and has moderate protein. Pick mayo that does not have added sugar and is made with healthy oils. You should avoid mayonnaise that is high in carbs. If you are interested in making your homemade mayo, all you need are egg yolks, canola oil or olive oil, white vinegar, and salt.
Avocado oil Mayonnaise is the best option for keto condiments. It contains healthy fat that will keep you in ketosis. So, when next you are buying your mayo, pay attention to which oil it contains.
How Much Ketchup Will Kick You Out of Ketosis?
You do not have to use too much ketchup in your meals, that is why it comes as a dipping sauce. A little ketchup will not kick you out of ketosis. If you like flooding your food with this sauce, then consider going for the sugar-free ketchup from Heinz or Primal Kitchen’s own. Or better still, get to the kitchen and make your own.
A tablespoon of sugar-free ketchup made in your kitchen from red ripe tomatoes or tomato concentrate (with no added sugar of course)! should be one of your favorite condiments on keto.
Being on a keto diet doesn’t have to be boring. There are keto alternatives to your favourite condiments so keto dieting doesn’t have to be such a nightmare. When on a keto diet, avoid regular ketchup that is high in added sugar because it will stop fat metabolism. You are better off using our homemade ketchup recipe to make low-carb keto ketchup.
Have you tried out our recipe to make your homemade keto ketchup? Do you prefer it to regular ketchup? Drop recipes you use to make your condiments down in the comment section. Help build your fellow keto dieter’s keto-friendly recipe portfolio. Stay keto!