The The Ultimate Guide To Carbs In Sauces – what to enjoy and avoid, will be an absolute eye opener. Did you know that the carbs from pouring BBQ sauce on your meat is the same as the carbs from pouring on chocolate sauce? Take a look at the full list below then see what I keep in my low-carb pantry.
The Ultimate Guide To Carbs In Sauces
Even for the most ardent of carb counters, discovering the carbs in sauces is still breathtaking. Most people associate high sugar and high carbs to be predominantly found in sweet sauces. What is disturbing, is to discover how many carbs are to be found in savoury sauces.
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Take a look at the entire series of Ultimate Guides
- Ultimate Guide To Carbs In Food 0, 1, 2, 3, 4, 5 lists
- Ultimate Guide To Carbs In Vegetables
- Ultimate Guide To Carbs In Fruit
- Ultimate Guide To Healthy Fats
- Ultimate Guide To Low Carb Sweeteners
- Ultimate Guide To Low Carb Flours
- Ultimate Guide To Carbs In Alcohol
- Ultimate Guide To Carbs In Beige Food
- Ultimate Guide To Coconut Flour vs Almond Flour
- Ultimate Guide To Carbs In Nuts And Seeds
No one would even contemplate pouring sugar over spare ribs, but in fact, that is what is happening. And remember, who has only 2 tablespoons of a sauce? No-one, yet that is the serving size indicated on most packaged sauces.
I witness children all the time squirt tomato ketchup all over their fries, then go back for more. We all know children are born with an internal calculator that detects fries:ketchup ratio.
I would estimate they are pouring between 1/4-1/2 cup of ketchup over their fries. That equates to 16g – 32g carbs, JUST for the sauce (then there are the fries and soda that usually accompany such a meal).
Don’t believe me? Watch next time you are sitting next to children that have a bottle of ketchup, or count how many sachets/packets they use. Individual packets can range from 7g-18g in size.
Carbs In Sauces – what to choose
We all know sauces will make a meal, will help encourage our children to eat their veggies, and sauces help to dress up a simple meal into something spectacular. So which sauces can we use?
Below is a list of what I keep in my low-carb pantry. Easy low-carb staples that I reach for time and time again.
And scroll to the bottom, you will see the best low-carb sauces that can turn a regular dinner from drab to fab.
Carbs In Sauces – which are the best to keep in your pantry
- Extra virgin olive oil 0g
- Macadamia oil 0g
- Avocado oil 0g
- Vinegar 0g
- Mayonnaise 0g
- Tabasco 0.1g
- Aioli 0.3g
- Mustard 0.1g (watch labels for added sugar)
- Salsa 1.5 g (watch labels for added sugar)
Carbs In Sauces – pantry items to make sauces
These pantry items can be added to the juices that come from cooking meat, to make a simple and tasty low carb sauce.
- Broth – vegetable, beef, chicken
- Coconut cream
- Cream cheese
- Heavy cream
- Tomato paste (remember we only use a small amount of this compared to ketchup that is poured over food)
Below are my favourite sauces I make often. Even sprinkling cheese, parmesan, bacon bits, herbs or butter over food can be as tasty as a sauce.
Carbs In Sauces – my favourite low-carb sauces
- Steak with mushroom sauce
- Lamb kebabs with a curry coconut dipping sauce
- Roast lamb with sugar free mint sauce
- 1 minute mayonnaise
- Tarragon chicken with creamy bacon sauce
- Whole roast chicken with a butter and tarragon sauce
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