Add Some Flavor to Your Diabetes Meal Plan

Enhancing your food's flavors through condiments and spices is key to enjoying a healthy type 2 diabetes diet. But
before you reach for the ketchup and mayo, know that some choices are a lot better for you than others. You'll also
benefit from learning how to read nutrition labels and measuring servings carefully. "Most important is portion
control," says registered dietitian and certified diabetes educator Constance Brown-Riggs, author of  The African
American Guide to Living Well With Diabetes. "Condiments should be used to enhance the
flavor of food and not serve as the main course." Here are the facts on the most popular condiments and spices to
help you choose.

Ketchup for Lycopene

Ketchup is often considered one of the bad-boy condiments for people with type 2 diabetes. This may be in part
because ketchup contains "hidden" sugar and salt, and also because people often use too much of it and put it on
everything. But if you love ketchup, you don't have to totally deprive yourself. Just use a little self-control when
pouring this condiment. "While ketchup may contain sugar and salt, one tablespoon will not provide enough sugar or
salt to be of concern," says Brown-Riggs.

Mustard for Low-Carb Zest

Classic yellow mustard or spice-rich stone-ground versions of this condiment are excellent additions to sandwiches
and burgers. Mustard can also add zest to certain meats. It's low in carbs and fat and usually falls into the "free"
category for the person with type 2 diabetes — that is, foods that have fewer than 5 grams of carbohydrates per
serving (as long as you stick to one serving, or about one tablespoon).

 Hot Sauce for Weight Control

It's hard to imagine anyone eating unlimited amounts of hot sauce at any given meal. But if you have a special passion
for its tongue-tingling spices, just remember that even this condiment must be limited in its use — up to one
tablespoon. Some research suggests that using hot sauce can help you control how much you eat by controlling your
appetite, a key part of managing your weight whether you have diabetes or not.

Salsa for Fresh Veggies

For a truly tasty condiment that jazzes up so many foods, blend fresh tomatoes, onions, garlic, hot peppers, cilantro,
and a little bit of salt. When you make your own salsa, you can add as many spices as you want. This condiment makes
a great topping for grilled fish or chicken and adds zest to your favorite wraps. You can eat up to two tablespoons
before you have to start counting carbs, says Brown-Riggs.

Vinegar for Low-Calorie Taste

Vinegar is a condiment that's low in calories and carbohydrates, with no salt or fat content. With the wide variety of
vinegars available to you on grocery store shelves, you can experiment to find the right vinegars for the meals you
enjoy most. A sprinkle of balsamic vinegar on salad can make the veggies pop. Vinegar with a touch of low-sodium soy
sauce is a flavorful marinade. You can also make your own flavored vinegars by infusing them with herbs and spices.
Low-Calorie Salad Dressing
You can find low-calorie salad dressings enhanced with almost any of your favorite spices. Add this condiment to
salads and sandwiches or use it as a marinade or dipping sauce for healthy, lean proteins such as fish or chicken —
perfect for the diabetes diet. Just remember to keep portions under two tablespoons and read nutrition labels so you
can keep track of the fat, salt, and sugar content in the salad dressings you love

Cinnamon for Blood Sugar Control

With an aroma that might bring back memories of home-cooked pies, mulled cider, and holiday treats, cinnamon also
is making waves as a spice that may help manage insulin response more effectively. You'll have to watch the portion
sizes of the foods you love that contain cinnamon (especially baked goods) when managing diabetes, but make a point
of including it in your diabetes menu whenever possible — just a sprinkle adds great sweet and spicy flavor to foods
and beverages.

Horseradish for Kick

A traditional condiment served with roast beef, horseradish packs a powerful flavor punch. A serving of horseradish is
about 1 tablespoon and contains only 2 grams of carbs. Add it to low-fat sauces or marinades for fish, beef, and
chicken. When planning dishes for your diabetes diet, keep in mind that some packaged horseradish-based
condiments are high in salt and others are high in fat, so read labels carefully.

Mayonnaise for Healthy Fat

Like ketchup, mayo gets a bad rap. But if you choose one made with healthy fat (such as olive oil), and make sure you
stick to just one serving or less as described on the nutrition label, it can be a diabetes-friendly choice. To avoid
overdoing this condiment, always measure it before you spread it.

Sweet Pickle Relish

At 5 grams of carbohydrates per one tablespoon serving, sweet pickle relish just barely slides into the free foods
category. Still, this unique taste sensation is a classic condiment addition to foods like hot dogs, tuna fish sandwiches,
and a host of other treats. The flavor is so good that you should be able to stick to the serving size limit and include it
in your diabetes menu.