Video

Transcript

today we’re going to talk about the keto

friendly condiments now it seems really

straightforward but there’s a lot of

exceptions to the rule things that show

up on the label that are gonna confuse

you so I’m gonna actually go through

quite a few things to help you

understand but typically the ones that

you have to watch out for barbecue sauce

has so much hidden sugar ketchup of

course is loaded with high fructose corn

syrup and sugar there are versions of

sugar-free ketchup that you can find

mustard usually is okay but sometimes it

has sugar I will show you mayonnaise is

filled with soy oil you want to avoid

that I’m going to show you the one that

I’m going to recommend herbs are totally

fine

pesto most the time it’s okay I have a

pesto we’re gonna cover that dressings

are a big problem I’m gonna show you

what I recommend for that hot sauce is

usually okay because they don’t add

sugar of course salt might seem okay

right especially if you’re doing sea

salt but I was at the grocery store last

week and guess what they put dextrose

which is artificial sugar in salt go

figure

so a condiment is a sauce or an herb or

a seasoning that enhances the flavor of

your food alright let’s go through the

list and because the print is so small

I’m gonna use these right here okay the

first thing I want to show you is the

yellow mustard okay it’s organic

both of these are organic Trader Joe’s

and this is just 365 now if you look at

the ingredients on both of these what

you’re going to notice is this one has

no sugar all organic ingredients pretty

good but this one they add the sugar now

the problem is you can look at the sugar

grams and it says zero so you’re

thinking there’s absolutely no sugar

just realize it’s less than one gram so

the number of servings and this is 52 so

if you actually can make the sugars less

than one gram and not show up it might

appear to be low but if you’re adding

quite a few teaspoons because one

teaspoon equals five grams you could be

adding a lot of hidden sugars and not

even annoying it so you want to read the

labels get the one without sugar okay so

this one here is a dressing Italian hemp

dressing Sal

it’s organic organic chem seed oil

organic apple cider vinegar organic

fresh basil organic onion xanthan gum

organic garlic organic Italian seasoning

this is totally fun now I can’t promise

that it tastes good but it’s totally

edible all right here’s a really good

brand the primal kitchen most of the

things that primal kitchen puts out is

really good

chipotle lime Mayo real mayonnaise with

avocado oil it’s non-gmo let’s take a

look here

avocado oil organic eggs organic egg

yolks organic vinegar water sea salt

organic lime chipotle powder lime

granules organic garlic powder organic

rosemary extract no sugar no soy so

that’s really good all right Trader

Joe’s Thai green curry okay let’s take a

look at this water coconut milk okay

this is a problem corn starch soybeans

anything with soy that’s not organic is

GMO okay this one says sugar cane so

this one you just have to avoid it okay

so let’s put that right here okay here

is an organic green pesto sauce all

right this has basil extra virgin olive

oil so far so good

sunflower oil cashews and then we get

two potato flakes I don’t like that it’s

probably not the end of the world but

it’s not perfect all right here we go

imported country mix pitted olives green

olives

prune olives water sea salt wine vinegar

oregano virgin olive oil this is perfect

this is good not a problem with that

okay this one this is basically the

probably the only dressing at the

grocery store that I found that didn’t

have bad things in it this is bold

parmesan and garlic

this one has expeller press safflower

oil Parmesan cheese Dijon mustard sea

salts gar

like anchovy paste and then we have

sugar black pepper so unfortunately this

has hidden sugars so we almost have a

good product but they have to put the

darn sugar in there okay here we have

empanada

which has olives olive oil and capers

totally fun okay here’s the dressing

classic buttermilk ranch dressing first

ingredient is canola unfortunately

canola is most of the time GMO so we

have corn oil we have soy oil cottonseed

oil and canola are all usually GMO like

95% of the time so if there’s an oil

that is the first ingredient that is the

majority of this product so I’m not

gonna recommend that one all right we

have sir Kensington okay classic ranch

with a hundred percent safflower oil so

if safflower oil cucumber juice

distilled vinegar water egg yolks salt

garlic lemon juice celery seed dill

black pepper mustard extract this is

totally fine this is actually really

really good

so that would that would be something I

would definitely consume check this out

here kimchi sauerkraut organic cabbage

red bell peppers water onion sea salt

garlic ginger ooh cayenne pepper mustard

seed chili pepper lactic acid this is

really really good I think I’ll have

some later all right so now I have the

Sunbelt plantations creamy roasted red

pepper salad dressing first ingredient

is soybean oil and then we have corn

syrup okay GMO we’re not going to

recommend that one alright so now we

have Newman’s Own organic oil and

vinegar so this seems pretty good and

it’s organic let’s just take a look here

first thing is organic extra virgin

olive oil so far so good next one is

organic soybean oil now this is the

confusion because it’s organic which

means it’s non

so it’s definitely a lot better

do I like consuming a lot of soil even

if it’s organic

probably not but this is much better

than the regular one so if I had a

choice between this and some of the

other ones that would I would go with

this right here and then we have the

vinegar mustard Organic onion this is

pretty good except for that little bit

of soy and as a side note I’m not

recommending soy oil at all even if it’s

organic but if you were at a restaurant

or something or you’re in a pinch and

you had a little bit it’s gonna be fine

okay here we go st. German mustard Dijon

mustard okay

this one has distilled vinegar water

must recede salted garlic spices and

turmeric this is totally fine okay and

lastly we have Victoria Emory fine herb

mayonnaise it’s handcrafted and guess

what it’s all natural

okay so we have sunflower oil egg yolks

lemon juice extra virgin olive oil egg

whites water white vinegar salt spices

chives dill onion powder mix to cough

roses vitamin E this is this is really

good totally fun so I just wanted to go

through quite a few different condiments

just so you had some idea of what you

should be doing when you read labels

you have to just read a lot of labels

everywhere you go because they hide the

sugar in there they have the different

oils but if you have the time I highly

recommend that you make your own

I put some really great recipes down

below and on this screen right here

check them out