The 7 Best Condiments for Better Blood Sugar

Eating for better blood sugar is a great habit to embrace, whether or not you have diabetes. After all, maintaining stable blood sugar levels can help reduce your risk of chronic disease and improve your sleep, mood and energy levels. When it comes to eating a more balanced diet, focusing on foods containing fiber, protein and healthy fats is a great place to start. But, it doesn’t end there. How you flavor your meals can also affect blood sugar management. Despite being used in smaller portions, condiments contribute added sugars, calories, sodium and saturated fat to meals and can affect you blood sugar levels. 

We spoke with nutrition experts to find out the seven best condiments they recommend using in the name of better blood sugar. 

1. Greek Yogurt–Based Ranch Dressing

Yogurt is often recommended for folks looking to improve their blood sugar levels. In fact, in 2024, the Food and Drug Administration approved a qualified health claim stating that consuming three servings of yogurt per week may reduce the risk of type 2 diabetes. In addition to protein, yogurt offers a variety of essential nutrients, like calcium, magnesium and vitamin D, that also play a role in blood sugar management. 

While you may (or may not) be enjoying the weekly amount that would offer these proactive benefits from yogurt, every bite counts, according to certified diabetes educator Erin Palinski-Wade, RD, CDCES, author of 2 Day Diabetes Diet. “Using a better-for-you refrigerated Greek yogurt dressing is a great condiment to enjoy as a dip with your meal or drizzle on top of a salad [as a way to add] a little more nutrition to your meal,” she says. 

On average, a 2-tablespoon serving of a Greek yogurt–based ranch dressing provides 2 grams of protein and 2 grams of sugar. You can also whip up a bottle of homemade dressing using one of our yogurt salad dressing recipes.

2. Guacamole 

Regularly eating avocados has been shown to help support better blood sugar management and reduce the risk of heart disease in healthy adults. Guacamole is a flavorful way to add avocado to your diet and is worth including in your condiment lineup. Two tablespoons of guacamole provide approximately 2 grams of fiber and 4 grams of fat, mostly from heart-healthy unsaturated fats. You’ll also get a boost of micronutrients and antioxidants, including folate, potassium, lutein and zeaxanthin. 

“Guacamole is also low in carbohydrates and contains no sugar. Sodium levels may vary in store-bought guacamole, but many are close to the cut-off of 140 milligrams and considered low in sodium. If you make your own at home, you can use little or no salt and add more lime juice, onions and cilantro for flavor,” says certified diabetes educator Melissa Joy Dobbins, M.S., RDN, CDCES.

Whether you add a spoonful to your next grain bowl, whole-grain sandwich or stuffed pepper, guacamole is a win-win for achieving satiety and better blood sugar balance. 

3. Hummus 

Hummus tops the charts of our dietitians’ favorite condiments thanks to its fiber and protein content. Featuring chickpeas as the base, a 2-tablespoon serving provides 2 grams each of protein and fiber, as well as several important nutrients, like magnesium, potassium and antioxidants. Most varieties are free of added sugar, which Dobbins notes is another bonus for people with diabetes. 

Research shows that protein foods, like beans, assist with managing blood sugar levels after a meal. Not only does the protein and fiber content help slow gastric emptying, slowing the release of sugar into your bloodstream, but this combo has also been shown to help manage insulin secretion. 

Some hummus brands pack a bit more sodium than others. Ideally, look for options containing 140 milligrams or less per serving. Alternatively, you can prepare your own using fresh herbs and spices for added flavor. Enjoy hummus as a dip for fresh veggies, slather it on a sandwich or bowl or whisk it with a little vinegar for an easy salad dressing—the possibilities are endless when you enlist the help of hummus as your condiment.  

4. Herb Pesto 

Looking for a serious punch of flavor? Pesto has you covered! “Pesto made with basil, olive oil, nuts and garlic provides healthy fats and antioxidants that help stabilize blood sugar. Combining heart-healthy fats and fiber slows digestion, preventing rapid rises in blood sugar levels,” says Sylvia Klinger, D.B.A., M.S., RDN, a Chicago-based nutrition expert and owner of Hispanic & Multicultural Nutrition Communications.

Because they’re high in calories, nuts sometimes get a bad rap. But if blood sugar management is your goal, you’ll want to reconsider any concerns about these tiny but mighty foods. A 2023 study found that eating mixed nuts increased satiety, yet had no meaningful effect on blood sugar or insulin levels—in other words, nuts, and nut-based condiments like pesto, offer a nutritious way to add flavor without increasing your blood sugar levels. 

For recipe inspiration, check out these 11 Pesto Recipes That Aren’t Pasta.

5. Yellow Mustard 

One of the best condiments for better blood sugar management is likely one you already own: Yellow mustard. This brightly hued condiment is one of Dobbin’s top picks because it contains 0 grams of fat, carbs or sugar. It’s also low in calories and sodium, with 1 tablespoon containing just 3 calories and 55 mg of sodium. 

For optimal health, many health organizations recommend reducing your intake of added sugars., Some condiments, like ketchup, are sneaky sources of added sugar in many Americans’ diets. While there’s nothing wrong with enjoying ketchup on a turkey burger from time to time, having a sugar-free condiment, like yellow mustard, in your fridge can go a long way in reducing the amount of added sugar in your diet.

6. Pico de Gallo Salsa

Fresh salsa is next up as one of our dietitians’ top picks. “Pico de gallo salsa is a fresh, delicious, low-calorie condiment that contains fiber, vitamins and antioxidants, helping slow digestion and prevent blood sugar spikes,” says Klinger. While a condiment-size 2-tablespoon serving of salsa packs less than a full gram of fiber, it does contain nearly 6% of the Daily Value for vitamin C, a nutrient with antioxidant and anti-inflammatory effects. This combined with lycopene—an antioxidant found in tomatoes—makes pico de gallo salsa a flavorful addition to an anti-inflammatory diet. , 

Another benefit of pico de gallo salsa is that it’s easy to make at home. You can also find it in most grocery stores. Just look for options with no more than 140 milligrams of sodium per serving. 

Top your tacos, burgers or even eggs with fresh salsa for a nutritious punch of flavor. 

7. Sauerkraut

Last, but certainly not least, try flavoring your meals with sauerkraut—a condiment with serious benefits for your gut. “Sauerkraut is a probiotic-rich fermented food that promotes gut health, which is closely linked to better blood sugar regulation. Its natural acidity and fiber content can help slow carbohydrate absorption, reducing post-meal glucose spikes,” says Klinger.

Because salt is used in the fermentation process, sauerkraut tends to be higher in sodium. However, it still has a place in a healthy diet. In addition to being rich in probiotics, sauerkraut contains antioxidants that can help keep inflammation at bay. While some inflammation is necessary, chronic inflammation can increase your risk for many chronic diseases and may negatively affect blood sugar levels.

A 2-tablespoon serving of sauerkraut provides approximately 5 calories, 1 gram of fiber and 180 milligrams of sodium. When possible, opt for lower-sodium varieties and pair sauerkraut with high-potassium foods, like potatoes, to help manage blood pressure levels. 

Often paired with meat dishes, sauerkraut also goes great with tempeh, grain bowls and vegan hot dogs.

How to Select Better-for-You Condiments 

The number of condiments to choose from can be overwhelming. That’s why we asked dietitians to share their top tips for selecting condiments to support better blood sugar. Here’s what they had to say: 

• Keep Added Sugar to a Minimum: Not only does added sugar raise blood sugar levels but, over time, diets high in added sugars can increase your risk for many chronic diseases. When possible, look for products containing no more than 2 grams of added sugar per serving. If you’re craving a hint of sweetness, opt for condiments containing fruit as the sweetener, like fresh mango salsa. 
• Prioritize Healthy Fats and Fiber: Choose condiments that pack healthy fats and fiber, like a bean- or nut-based dip, to help slow digestion and minimize blood sugar spikes. For example, try drizzling this tahini-based dressing over your next salad.
• Scan Nutrition and Ingredient Labels: Condiment labels sometimes contain health claims that make them seem healthier than they really are. Before adding a condiment to your shopping cart, read the nutrition and ingredient labels carefully to determine whether it’s the right fit for your diet.
• Check Serving Sizes: Serving sizes are also important to consider, as you might need to do a little math to figure out how many calories or grams of added sugar you’re actually consuming, depending on the portion size you use. 

The Bottom Line 

If you’re trying to manage blood sugar levels, it’s important to be mindful of the condiments you’re using. Products that are low in added sugar and contain fiber, protein and/or healthy fats can support your health goals while making your meals more enjoyable. Even if you don’t have diabetes or prediabetes, you can still benefit from making these healthier swaps—the effect on your blood sugar levels might just not be as significant, says Dobbins.

But, don’t let that stop you from incorporating these into your meal plan. Condiments such as a Greek yogurt–based dressing, guacamole, hummus, pesto, salsa, mustard and sauerkraut are flavorful additions to your kitchen that offer some stellar nutrition too.