Is BBQ Sauce Keto-Friendly?

No, BBQ sauce is not keto-friendly. While it is mostly made up of tomatoes, vinegar, and herbs, it also contains a lot of sugar.

Does this mean you are not allowed to enjoy BBQ while you’re on keto?

Most commercial BBQ sauces have a lot of sugar in them – about 33.2g per 100g, to be exact. If you want to enjoy the rich flavor of BBQ sauce, making it at home may be the best option for you.

Not Keto-Friendly

• The keto diet is all about eating a very low-carb, high-fat diet. 
• The idea is to use protein and fat as the main sources of energy instead of carbohydrates. This process in which the body burns fat and ketones for energy is called ketosis. 
• BBQ sauce (and other sauces, such as Hollandaise or Manwich) contains a considerable amount of sugar – the most common form of carbohydrates. Therefore, consuming it will not result in ketosis. 

High in Carbs

• Commercial BBQ sauce is rich in carbohydrates and sugar.
• Sugar has a high glycemic index, which rapidly increases a person’s blood sugar levels faster than foods that score lower on the index.
• Constant exposure to foods with a high glycemic index increases a person’s risk for diabetes and cardiovascular disease. 

Contains Additives

• Just like most commercially prepared sauces, BBQ sauce contains food additives. The purpose of additives is to enhance the flavor, appearance, and longevity of the food item. 
• Consuming food items with additives can be detrimental to your health. In the long run, they can cause problems with the gastrointestinal tract.
• If you’re on keto and want to enjoy BBQ sauce – you can make one from scratch. This way, you would be able to control what’s in it – there are a lot of keto-friendly alternatives to choose from!