The Low Glycemic Condiments I Keep in My Kitchen (And What to Watch Out For)
Here's something I've watched happen more times than I can count: a woman completely overhauls her meals — swaps out the processed food, adds more protein, starts cooking at home — and then wonders why her numbers aren't moving. Half the time, it's the sauces.
Condiments are one of the sneakiest places refined sugar, high-fructose corn syrup, and inflammatory seed oils hide. A tablespoon of teriyaki sauce. A drizzle of store-bought dressing. A "healthy" marinade with canola oil listed as the second ingredient. None of it feels like a big deal. But if you're actively working on blood sugar balance or insulin resistance, it absolutely adds up.
I want to share the low glycemic condiments I keep in my own kitchen — not a curated "clean eating" list, but the actual bottles and jars I reach for daily. Each one earns its place for a specific reason.
Before we get into the list, here's the three-second label check I do with every condiment: scan for added refined sugars (especially high-fructose corn syrup), check the oil (canola, soybean, sunflower, and corn oil are out for me), and if blood pressure is a concern for you, take a quick look at sodium levels. Those three things will tell you almost everything you need to know.
1. Tahini
Tahini — ground sesame paste — has one of the lowest glycemic indexes of any condiment, and it earns a permanent spot in my kitchen for that reason. Because it's predominantly fat with a modest amount of protein and fiber, it doesn't move blood sugar the way a sweetened dressing or sauce would. Research on sesame shows it's rich in lignans and healthy fats that support metabolic function.1
I keep Kevala Organic Sesame Tahini on hand. Single ingredient. No additives.
How I use it: Whisked with olive oil, lemon juice, and fresh dill as a salad dressing. Straight from the jar as a dip for raw vegetables. If you want something slightly sweet, stir in a touch of raw honey — the fat in the tahini significantly slows glucose absorption from whatever you're pairing it with.
2. Reduced-Sodium Tamari
Tamari is the cleaner version of soy sauce — typically wheat-free, made from soybeans, water, and salt, with a richer and slightly less sharp flavor. I always buy reduced-sodium, because high sodium intake is associated with elevated blood pressure, and many women managing insulin resistance are already navigating that connection.2
My go-to is San-J Reduced Sodium Tamari.
How I use it: Splashed over roasted vegetables before they go in the oven (it caramelizes beautifully), essential in stir-fries, and combined with freshly grated ginger for an instant marinade for chicken, salmon, or tofu.
3. Dijon Mustard
Dijon is one of the most underrated condiments for blood sugar management — it has virtually no sugar, no meaningful carbohydrates, and the mustard seeds it's made from contain glucosinolates, compounds that have been studied for anti-inflammatory properties.3 It's blood sugar-neutral in a way that most condiments aren't.
I use Sir Kensington's Dijon Mustard.
How I use it: In vinaigrettes with olive oil and apple cider vinegar. Stirred into simmering broth for braised greens or mussels. Combined with a small amount of raw honey for a sweet-savory glaze on grilled chicken.
4. Coconut Aminos
Coconut aminos are made from the fermented sap of coconut blossoms — sweeter and milder than tamari, with lower sodium than most soy-based products.4 They're an excellent swap for soy sauce in almost any recipe, and particularly useful if you're sensitive to soy or working on sodium reduction.
Trader Joe's carries a solid version; Thrive Market's house brand is another reliable option.
How I use it: In stir-fries, over cauliflower rice, stirred into soups when I want depth without reaching for the salt shaker. Mixed with minced garlic, it makes a deeply savory marinade base.
5. Bragg Liquid Aminos
Similar to coconut aminos in function, Bragg's is made from soybeans and water — no wheat, no fermentation, no additives. The flavor sits closer to traditional soy sauce, slightly saltier than coconut aminos but considerably cleaner than most commercial versions.4
How I use it: Curries, grain bowls, soups — anywhere I want savory depth without adding refined ingredients.
6. Avocado Oil Mayo
I switched to avocado oil mayo years ago and haven't looked back. Conventional mayonnaise is typically made with refined soybean or canola oil, both of which are high in omega-6 fatty acids that can contribute to inflammation when consumed in excess.5 Avocado oil has a much cleaner fat profile — predominantly monounsaturated.
I use Primal Kitchen Vegan Mayo.
How I use it: Mixed with a little wasabi and tamari as a dipping sauce for fish. Blended with avocado and hot sauce for a creamy spread. The chipotle combination — mayo plus chipotle spices — is one of my favorites alongside roasted vegetables.
7. Refined Sugar-Free Teriyaki Sauce
Traditional teriyaki is soy sauce, mirin, and sugar — and most commercial versions lean heavily on the sugar. A refined sugar-free version gives you all of that sweet-savory depth without the glucose spike. Even with cleaner sweeteners, portion awareness still matters here.6
My go-to is Coconut Secret's Coconut Amino Teriyaki Sauce.
How I use it: As a glaze for salmon or chicken thighs. In stir-fries. Brushed on thick slices of pineapple before grilling alongside steak or chicken.
8. Clean Salsa
A good salsa is essentially just tomatoes, peppers, onion, and herbs — and it's one of the most blood sugar-friendly condiments you can keep in the refrigerator. Tomatoes contain lycopene, a powerful antioxidant with anti-inflammatory properties, and the fiber in fresh vegetables helps slow glucose absorption.7 The key is finding one without added sugar or corn syrup.
I keep Simple Truth Organics Salsa Verde and Thrive Market's Organic Red Salsa on hand.
How I use it: Over eggs in the morning, mixed with chicken in the slow cooker for an easy pollo verde, or combined with diced mango for a fresh salsa over grilled fish.
9. Hot Sauce
Hot sauce might be the easiest upgrade in a low glycemic kitchen. Most are essentially vinegar, peppers, and salt — no meaningful sugar, no glycemic impact. Capsaicin, the compound responsible for the heat, has been studied for its potential role in improving insulin sensitivity and supporting metabolic function.8
I reach for Nando's Hot Peri Peri Sauce or Mama's Own Original Hot Sauce — both have clean, simple ingredient lists.
How I use it: Stirred into sautéed greens, drizzled over eggs, blended with avocado mayo for a creamy spread. A small amount mixed with raw honey over popcorn is one of those snacks that's hard to explain until you try it.
10. Red Wine Vinegar
This one has real research behind it. Acetic acid — the active compound in all vinegars — has been shown to blunt post-meal glucose spikes by slowing gastric emptying and improving insulin sensitivity when consumed before or during a meal.9 It's something I've recommended to clients for years as a simple, no-friction blood sugar tool.
I use Napa Valley Naturals Red Wine Vinegar.
How I use it: In salad dressings alongside sharp cheeses. As the acidic component in a quick pan reduction for protein dishes. A small splash in water before a carb-containing meal is something I've genuinely used with clients working on their post-meal numbers.
11. Natural Peanut Sauce (or Almond Sauce)
A well-made peanut sauce — natural nut butter, tamari, ginger, lime — is rich in healthy fats and protein, making it genuinely blood sugar-stabilizing in a way that most sauces aren't. The fat and protein slow glucose absorption when you're pairing it with rice noodles or vegetables.6 Look for versions without added refined sugar.
I use Sky Valley Thai Peanut Sauce (organic). If you avoid peanuts, an almond-based version works just as well.
How I use it: As a dipping sauce for satay or vegetable skewers, over noodles with cucumber and shredded chicken, or with a little hot sauce stirred in for a completely different flavor profile.
Why Low Glycemic Condiments Matter More Than Most People Think
I address this specifically in the Whole GI Protocol™, because it's one of the areas where even motivated women trip up. Getting blood sugar into a healthy range isn't just about the main components of your plate — it's understanding how every layer of a meal interacts with your body's glucose response. The dressings. The sauces. The drizzle at the end. When you start reading labels on your condiments the way you read them on everything else, it changes how you shop and cook in a meaningful way.
If you want practical, research-backed guidance on low glycemic living delivered to your inbox, I'd love to have you on my newsletter. You can sign up for the free email series to get started here.
And if you're ready to go deeper — to understand not just what to eat but why your body is responding the way it is — the Whole GI Protocol™ walks you through the full picture.
Sources
- Coulibaly, A., et al. (2011). Phytic acid in cereal grains. American Journal of Plant Nutrition and Fertilization Technology. USDA FoodData Central sesame data: fdc.nal.usda.gov
- American Heart Association. (2023). Sodium and Salt. heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sodium-and-salt
- Bones, A.M., & Rossiter, J.T. (1996). The myrosinase-glucosinolate system. Physiologia Plantarum. doi:10.1034/j.1399-3054.1996.970401.x
- USDA FoodData Central. Coconut aminos and Bragg Liquid Aminos nutritional profiles. fdc.nal.usda.gov
- Simopoulos, A.P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & Pharmacotherapy, 56(8), 365–379.
- Eleazu, C.O. (2016). The concept of low glycemic index and glycemic load foods as panacea for type 2 diabetes mellitus. African Health Sciences, 16(2), 468–479.
- Story, E.N., et al. (2010). An update on the health effects of tomato lycopene. Annual Review of Food Science and Technology, 1, 189–210.
- Kang, J.H., et al. (2010). Capsaicin modulates adipokine gene expression. Journal of Nutritional Biochemistry.
- Johnston, C.S., & Gaas, C.A. (2006). Vinegar: Medicinal uses and antiglycemic effect. Medscape General Medicine, 8(2), 61. ncbi.nlm.nih.gov/pmc/articles/PMC1785201/
About the Author
Jen Polk, H.H.C. is an IIN Certified Health Coach and integrative nutrition practitioner specializing in low glycemic nutrition, insulin resistance, and metabolic health for women 35+. She founded Well + Easy in 2011, and has spent over 12 years helping women stabilize blood sugar and release weight through her signature Whole GI Protocol™. Her work reaches more than 20,000 subscribers through Well + Easy and her newsletter, Living Low GI. All content on this site reflects Jen's professional training, personal experience reversing insulin resistance, and 12+ years of client work in metabolic health.
This content is for informational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before making changes to your diet or health protocol.
