Let us get to the good stuff! But first, I must tell you I love sharing products that I have found to add value to my life and help me succeed along this journey. So in this blog post, you will find some links and this is what I need to tell you:
**Affiliate Disclosure**
Some of the links on this website are affiliate links, which means I may earn a small commission if you make a purchase through them. This comes at no extra cost to you, and I only recommend products that I personally use and believe in. Thank you for supporting my work!
Let’s be real. We all have that one food or flavor we can’t live without. For me, it was always condiments. They were my go-to, and I had a love affair with sauces, dressings, and everything that made food more exciting. I’m not alone, right? There’s just something about the way a great condiment enhances a meal. The flavors, the zesty notes, the creaminess—what’s not to love? But when I started my health journey and realized I had to make better choices for my body, condiments were one of the first things I had to figure out. But don’t worry, I didn’t have to give them up completely. Instead, I found healthier swaps, and I want to share with you how making small changes to what I ate—and the condiments I used—turned out to be a game-changer for my health journey.
Condiments: The Unsung Heroes of Flavor
If you’re anything like me, condiments are a huge part of your food experience. Some people don’t really care for them, but for those of us who do, condiments can make or break a meal. So when I was on my mission to find healthier versions of my favorite foods, condiments were high on the list.
Let’s talk about ranch. Ranch dressing is a classic, right? It’s versatile and can be paired with almost anything—salads, veggies, or even pizza. I have to give a huge thank you to the fact that ranch is low-carb, because it saved me in the beginning. If I was craving something rich and creamy, ranch was my savior. I was able to enjoy it in moderation, adding flavor to my meals without blowing my carbohydrate count for the day.
But over time, I started craving something with a little more zip. As much as I loved ranch, I needed more variety. Luckily, I was able to swap out some of my other condiments to fit my needs. For example, I found that mustard and ketchup (in moderation) were also relatively low in carbs, so I could still enjoy those familiar tastes. However, I realized that when it came to mayonnaise, I had to make a switch. Regular mayo, especially the kind found in Miracle Whip, was packed with sugars that weren’t doing me any favors. So, I swapped it out for a mayo that was lower in sugar—little changes like this can have a big impact over time.
The Hidden Danger of Sauces and Marinades
Now, I know what you’re thinking: “But I love my BBQ sauce and marinades!” Trust me, I do too. BBQ sauce is an essential part of many dishes—burgers, ribs, and grilled chicken, to name a few. However, I had to learn the hard way that not all sauces are created equal. Some of them can contain so much sugar that they can turn a healthy meal into a carb-laden disaster in no time. It’s crucial to read the labels and understand the carb content in each condiment. For example, a tablespoon of BBQ sauce can have a surprising amount of sugar, and that can throw off your whole meal.
To work around this, I started looking for sugar-free alternatives. There are several on the market that taste just as good as the original. But remember, moderation is key. Even with sugar-free options, it’s important not to go overboard. I also became a fan of creating my own homemade versions. One of my favorite concoctions was a burger sauce that combined mayo, mustard, ketchup, and dill pickle relish (which has significantly less sugar than other types). It was the perfect combination to satisfy my condiment cravings while keeping my sugar intake in check. Ultimately I found this BBQ sauce that was a great swap and I can mix in to give me some zip: https://amzn.to/4iRAPex
The Magic of DIY Dressings
Another condiment area I explored was salad dressings. If you’re like me, a salad is never complete without a good dressing, but many store-bought options are loaded with hidden sugars and carbs. To combat this, I started experimenting with making my own dressings. For example, Caesar dressing was a great option when I wanted something a little different from the usual vinaigrette. It’s relatively low-carb and pairs well with a variety of salads.
Similarly, zesty Italian dressing became a staple in my fridge. I would mix it with fresh greens like spinach and arugula, and add a little Parmesan cheese, mozzarella, and pepperoni slices. The combo was satisfying and packed with flavor, and it didn’t derail my health goals.
Finding the Right Bread Alternatives
Let’s talk about something that’s often hard for people to give up: bread. I know, I know. Bread is a beloved food for many, and I was no different. But when I started my health journey, I realized that traditional bread could easily send my blood sugar levels skyrocketing. This led me to search for healthier bread alternatives that wouldn’t spike my glucose and would still let me enjoy a sandwich, burger, or even a piece of toast.
I discovered Sara Lee’s Honey Wheat Bread as a good low-carb option, with around 13 grams of carbs per slice. This became my go-to when I wanted a piece of bread, and I’d usually just top it with some butter (which is low-carb). But for other meals, like hot dogs or hamburgers, I got creative with lettuce wraps. Instead of using a traditional bun, I’d wrap my burger in a large leaf of lettuce. It was surprisingly satisfying and helped me stick to my carb limit. Pre-washed lettuce from the deli section at the store also became a major time-saver.
For something with more of a bread texture, I also tried low-carb wraps. These were perfect when I wanted something more substantial than a lettuce wrap but still wanted to keep my carbs in check. I recommend the Mission Carb Balance wraps, you can find them at Walmart. If I was craving something closer to traditional bread, I experimented with sourdough bread, which has a unique fermentation process that reduces carbs and gluten. I found that the longer I let it ferment, the less of an impact it had on my blood sugar.
I’ll admit, baking my own sourdough bread became a relaxing hobby. It’s also a great way to get healthier bread options without all the extra ingredients found in store-bought versions. But if baking isn’t your thing, there are micro bakeries popping up that offer true fermented sourdough. Just be careful, as some so-called “sourdough” breads are just regular bread with vinegar added to make them taste tart—these don’t offer the same benefits.
The Beverage Battle: Finding Flavor Without the Sugar
Next up, beverages. I’ll be honest, this was one of the trickiest areas for me. I’ve always loved having a flavorful drink, and cutting out sugary sodas and high-carb drinks was a tough pill to swallow. But once I started experimenting, I found some fantastic alternatives.
Bubblr‘ became my new favorite go-to drink. It’s a sparkling water with a refreshing flavor, and it satisfies my craving for a fizzy drink without the carbs. If you’re into something with a little more flavor, I also enjoyed Tazo tea and Fresca, both of which are lower in carbs. There’s a whole world of flavored waters and sparkling drinks out there—just make sure to check the labels to ensure they’re not packed with sugar.
When it comes to alcohol, I initially eliminated it entirely as I tried to figure out what worked best for my body. Most alcoholic drinks are high in carbs, so it made sense to remove them at first. But over time, I added a little back in, with options like vodka or whiskey mixed with Fresca or Bubblr’. White Claw is another popular choice, though I didn’t personally love it. I’ve also enjoyed red wine on occasion, but always in moderation, and paired with a balanced meal to avoid significant blood sugar spikes.
Staying Hydrated with Water
Let’s not forget the importance of water—the ultimate beverage. Our bodies need it in abundance, and I’ve found that carrying a water bottle everywhere I go helps me drink more naturally. I always have one with me, whether I’m at the doctor’s office, at a sporting event, or running errands. Having water available at all times makes it easier to stay hydrated and keep my body functioning optimally.
Snacks: Satisfying Your Cravings Without Overdoing It
Snacks were another area where I needed to make adjustments. I craved sweet, salty, and crunchy treats, and finding healthier alternatives was essential. Over time, I found several options that fit the bill.
For sweet snacks, I loved GoGo Squeeze active pouches (https://amzn.to/43fhAXw) and Kind chewy granola bars (chocolate chip is my favorite) you can find them here: https://amzn.to/44kgR8B. I also enjoyed snack-sized packs of popcorn and cheese sticks for a savory option. Hard-boiled eggs, meat sticks, and Danon Light N Fit yogurt were other go-to snacks that helped me stay on track. I even mixed in a little protein powder and sugar-free chocolate chips for a sweet treat when the craving hit.
When choosing snacks, I always looked for ones with a balance of protein and fiber. These nutrients help to stabilize blood sugar and provide a more satisfying snack that fuels your body in a healthy way. For me, finding snacks that fell within the 12 to 15-gram carb range was key to maintaining balance.
Fruit: Yes, You Can Eat It—But Choose Wisely
Finally, let’s talk about fruit. The question I get all the time is, “Do you eat fruit?” The answer is yes, but with a bit of strategy. Fruit does contain sugar, and it will raise your blood sugar, but not all fruits affect your body the same way. I found that berries—like strawberries, blueberries, blackberries, and raspberries—are lower in sugar and don’t cause the dramatic spikes that other fruits might.
On the other hand, fruits like bananas, melons, and pineapple are much higher in sugar and can send your blood sugar soaring. If you’re a banana fan, I recommend eating them when they’re still a little green (less sugar content). As for melons, I enjoy them on occasion but limit my intake to avoid excess sugar.
So yes, fruit can still be a part of your diet, but be mindful of the sugar content, and always aim for moderation.
Wrapping Up: Making Healthier Choices That Work for You
In the end, the key to success in any health journey is finding what works for you. Making small changes, experimenting with healthier versions of the foods you love, and discovering new options can all make a huge difference in your overall well-being. Whether it’s swapping out condiments, exploring alternative bread options, or finding snacks that satisfy your cravings, every little change adds up. I hope this post gives you some inspiration to make healthier choices in your own life. If you ever need more ideas or have questions about swaps I’ve made, feel free to reach out on my website, social media, or via email. I’m here to help you on your journey too!
