Avoid These 4 Salad Dressings If You Watch Your Blood Sugar – For anyone managing their blood sugar levels—whether due to diabetes, prediabetes, or simply a desire to stay healthy—paying attention to the small details can make a big difference. One often-overlooked culprit? Condiments and salad dressings. While they may seem like minor additions to your meals, these flavor enhancers can pack a surprising amount of added sugars, unhealthy fats, and sodium that can impact your blood sugar control.
The good news is that awareness is power. Thanks to updated nutrition labels, there’s now a dedicated line for “Added Sugars,” making it easier to spot hidden sweeteners. According to the Dietary Guidelines for Americans, women should aim for no more than 24 grams (about 6 teaspoons) of added sugar per day, while men should cap their intake at 36 grams (about 9 teaspoons). However, many popular condiments can push you closer to—or even over—these limits in just a couple of tablespoons.
Let’s take a closer look at four common salad dressings that dietitians say may negatively affect blood sugar, along with healthier alternatives and tips for making smarter choices.
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Table of Contents
1. Honey Mustard Dressing (Brand: Kraft)
Honey mustard dressing, such as Kraft’s version, is a fan favorite for its sweet and tangy flavor, but it comes with a hidden downside. Each 2-tablespoon serving contains 120 calories, 8 grams of fat, and a staggering 10 grams of added sugar—almost half the daily recommended limit for women.
“Many people don’t realize how much sugar is hiding in their favorite dressings. Even small portions can add up quickly, so it’s important to check labels and opt for lower-sugar options when possible.” With 12 grams of carbs and 210mg of sodium, this dressing can contribute to blood sugar spikes and make managing diabetes more challenging.
2. Thousand Island Dressing (Brand: Hidden Valley)
Thousand Island dressing, like the one from Hidden Valley, combines creamy texture with a hint of sweetness, but that sweetness often comes from added sugars like high-fructose corn syrup. A 2-tablespoon serving contains 110 calories, 10 grams of fat, and 6 grams of sugar—mostly added sugar.
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“Sugary dressings like Thousand Island can sabotage efforts to maintain stable blood sugar levels. Swapping them out for homemade versions can help you stay on track.” With 7 grams of carbs and 220mg of sodium, this dressing may also impact cardiovascular health if consumed in excess.
3. Balsamic Glaze (Brand: Trader Joe’s)
Trader Joe’s balsamic glaze offers a rich, concentrated flavor that’s perfect for drizzling over salads or vegetables—but its sweetness comes at a cost. Just 2 tablespoons contain 80 calories, 0 grams of fat, and a whopping 16 grams of added sugar, along with 20 grams of carbs.
“Balsamic glaze is a prime example of how seemingly ‘healthy’ ingredients can still be high in sugar. Try using plain balsamic vinegar instead—it offers the same tangy taste without the sugar overload.” While it has just 5mg of sodium, the high sugar content makes it unsuitable for those managing blood sugar levels.
4. French Dressing (Brand: Wish-Bone)
French dressing, such as Wish-Bone’s classic version, is known for its bright color and sweet-tangy profile, but it’s not as innocent as it seems. A 2-tablespoon serving contains 110 calories, 8 grams of fat, and 7 grams of sugar—mostly from added sweeteners like corn syrup.
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“French dressing is a double whammy of sugar and sodium.” With 9 grams of carbs and 260mg of sodium, this dressing can strain both blood sugar regulation and heart health, making it a less-than-ideal choice for those with diabetes or prediabetes.
Tips for Healthier Choices
The good news is that healthier alternatives are simple and accessible. Start by reading nutrition labels carefully, paying close attention to the “Added Sugars” line. Stick to dressings with less than 5 grams of sugar per serving, and always watch portion sizes—stick to 1–2 tablespoons.
For ultimate control, try making your own dressings at home using olive oil, vinegar, herbs, and spices. These homemade options not only cut down on added sugars and sodium but also allow you to customize flavors to suit your taste preferences.
