Sweeteners and Seasonings



Listen… Don’t Kill Me! Seasonings and sauces are a tricky part of ketogenic diet foods, and this is something that we all use on a regular basis to add flavor to our food.

Let’s just look at some ‘everyday’ seasoning- onion powder has about 5.2 net carbs per tbsp as garlic powder has about 5.3 net carbs. Before Keto, I remember adding these two seasonings to EVERYTHING! Now, I barely even use them!
Sea salt is preferred over table salt, as it is usually mixed with powdered dextrose. Most pre-made spice mixes will have sugars added to them, so make sure you read the nutrition label beforehand to make sure you know what’s inside. If you have the choice, never include added sugar into your spice blends or food.

I have two favorite, Old Bay Seasoning and Louisiana’s own Tony Chachere’s Creole Seasoning 

I’ve learned recently how to blend spices, it was a challenge going from premade to homemade spices because I wasn’t taught that growing up.

Below you’ll find some common herbs and spices that people use on a
ketogenic diet (In moderation):

  • Cayenne Pepper
  • Chili Powder
  • Cinnamon
  • Cumin
  • Oregano
  • Basil
  • Cilantro
  • Parsley
  • Rosemary
  • Thyme

Typically speaking, the number of carbs in true spices are minimal, so you don’t have to drive yourself crazy with measuring and recording.

SAY NO TO SUGAR: Staying away from anything sweet tasting is the best bet – it will help curb your cravings to a minimal level, which essentially promotes success on the ketogenic diet.

When searching for sweeteners, try to go after liquid versions as they don’t have added binders (such as maltodextrin and dextrose). These are commonly found in blends like Splenda and can add up in carbs very, very quickly. For keto, you want to try to stick with lower glycemic index sweeteners.

  • Stevia. One of the most common sugar substitutions. Incredibly sweet with no glycemic impact. The liquid form is preferred.
  • Sucralose. A very easy, but very sweet substitution to sugar is a pure sweetener. Liquid versions are preferred.
  • Erythritol. This is a great sugar substitution that has 0 glycemic impact. It’s special because it passes through our bodies undigested, and is excreted without absorbing the carbs.
  • Monk fruit. This is a less common sweetener and usually used in combination with others. While somewhat rare, if you can find it, it makes a great balanced sweetener.
  • Various blends. There are numerous brands on the market that combine these sweeteners in their ratios. Be careful and read the ingredients.