Are you following a ketogenic diet and wondering whether BBQ sauce will kick you out of ketosis? The answer to this question is not straightforward as it depends on the type of BBQ sauce and the amount consumed. In this article, we will explore the impact of BBQ sauce on ketosis.

Understanding Ketosis

Before we dive into the effects of BBQ sauce on ketosis, let’s first understand what ketosis is. Ketosis is a metabolic state in which your body burns fat for energy instead of carbohydrates.

This process occurs when your body has low levels of glucose (sugar) and glycogen (stored glucose) in the blood. To achieve ketosis, people follow a low-carb, high-fat diet.

What is BBQ Sauce?

BBQ sauce is a condiment that adds flavor to meat, vegetables, and other foods. It’s made from a combination of ingredients such as tomatoes, vinegar, sugar, spices, and sometimes even fruit juice. The sugar content in BBQ sauce can vary depending on the brand and type.

The Impact of BBQ Sauce on Ketosis

The primary concern with BBQ sauce is its sugar content. Most commercial brands contain high amounts of sugar and carbs that can easily knock you out of ketosis. For example, one tablespoon (15ml) of regular barbecue sauce contains 6 grams of carbs and 5 grams of sugar.

However, not all hope is lost for those who crave BBQ flavor while following a ketogenic diet. There are low-carb options available that use natural sweeteners like stevia or erythritol instead of sugar. These options contain fewer carbs than regular barbecue sauces.

How to Choose a Keto-Friendly BBQ Sauce

When selecting BBQ sauce for your ketogenic diet, keep an eye on the ingredients list and nutrition facts label. Look for sauces with no added sugars or artificial sweeteners like high fructose corn syrup, molasses, or honey.

A good rule of thumb is to choose BBQ sauce with less than 5 grams of carbs per serving. You can also make your own keto-friendly BBQ sauce by using low-carb ingredients like tomato paste, apple cider vinegar, and spices.


In conclusion, BBQ sauce can kick you out of ketosis if it contains high amounts of sugar and carbs. However, there are keto-friendly options available that use natural sweeteners and contain fewer carbs.

When choosing a BBQ sauce for your ketogenic diet, always read the nutrition label and select those with minimal sugar content. By doing so, you can enjoy the delicious taste of BBQ without compromising your ketosis goals.