Did you know that Mexican food is very healthy and low carb. While most of us are acquainted with beef & chicken tacos, burritos, quesadillas and tostados, those dishes are more associated with Tex-Mex food, not Mexican.
Most Mexicans eat vegetables far more than meats and seafood and if they do eat meat, it's in small quantities to all the vegetation that is always on the menu, just like China.
The jarred salsas are also mostly American versions of Mexican ones and with chips and dips dominating parties I thought it prudent to showcase the best jarred salsas for Diabetics.
While I like fresh Pico de Gallo for dipping and topping, jarred salsas are good to keep in the pantry for those nights we get a hankering for baked nachos and I do recognize a few jars that are sold in my area.
Overwhelmed by the salsa choices on your grocery store’s shelves? Wonder what options are best for people with diabetes?
Diabetic Living did a series of taste tests that narrowed the field of hundreds to 21 finalists, asking more than 100 people, including people with diabetes, to taste and rate their favorite salsas, ranging from mild to hot and black bean to fruit.
They all had to adhere to certain guidelines.
Every salsa tested had to meet these health requirements per 2-tablespoon serving:
* 5 g carbs or less
* 150 mg sodium or less
The Best Mild Salsa
The winner is........
Mission Mild Chunky Salsa
Per 2-tablespoon serving: 10 cal., 0 g total fat, 0 mg chol., 115 mg sodium, 2 g carb. (0 g fiber, 2 g sugars), 0 g pro.
Taster’s comment: “It has just a touch of spice with good tomato flavor and tanginess. I like this!”
The runners up are …
Red Cactus Mild Salsa
Per 2-tablespoon serving: 20 cal., 0 g total fat, 0 mg chol., 75 mg sodium, 4 g carb.
Chi-Chi’s Thick and Chunky Mild Salsa
Per 2-tablespoon serving: 10 cal., 0 g total fat, 0 mg chol., 150 mg sodium, 2 g carb. (0 g fiber, 2 g sugars), 0 g pro.
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The Best Medium Salsa
The winner is........
Field Day Organic Medium Salsa
Per 2-tablespoon serving: 10 cal., 0 g total fat, 0 mg chol., 100 mg sodium, 2 g carb. (0 g fiber, 0 g sugars), 0 g pro.
Taster’s comment: “This salsa has a slightly smoky flavor and nice amount of heat. It’s so good with chips.”
The runners up are....
Clint’s Texas Salsa—Medium
Per 2-tablespoon serving: 10 cal., 0 g total fat, 0 mg chol., 80 mg sodium, 2 g carb. (0 g fiber, 1 g sugars), 0 g pro.
Red Cactus Medium Salsa
Per 2-tablespoon serving: 20 cal., 0 g total fat, 0 mg chol., 75 mg sodium, 4 g carb.
**********
The Best Hot Salsa
The winner is........
Trader Joe's Double Roasted Salsa
Per 2-tablespoon serving: 10 cal., 0 g total fat, 0 mg chol., 140 mg sodium, 2 g carb. (0 g fiber, 0 g sugars), 0 g pro.
Taster’s comment: “This has a great, almost roasted flavor and a balance of heat. It made my nose run.”
The runners up are …
Clint’s Texas Salsa—Hot
Per 2-tablespoon serving: 10 cal., 0 g total fat, 0 mg chol., 75 mg sodium, 2 g carb. (0 g fiber, 1 g sugars), 0 g pro.
Stonewall Kitchen Spicy Tomato Salsa
Per 2-tablespoon serving: 5 cal., 0 g total fat, 0 mg chol., 115 mg sodium, 2 g carb. (0 g fiber, 1 g sugars), 0 g pro.
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The Best Salsa Verde
The winner is........
Stonewall Kitchen Salsa Verde
Per 2-tablespoon serving: 10 cal., 0 g total fat, 0 mg chol., 135 mg sodium, 2 g carb. (1 g fiber, 1 g sugars), 0 g pro.
Taster’s comment: “This salsa has good spiciness with a slight pickle taste. It sneaks up on you in a good way. Great with chips.”
The runners up are …
Pace Garlic and Lime Verde Salsa
Per 2-tablespoon serving: 10 cal., 0 g total fat, 0 mg chol., 130 mg sodium, 2 g carb. (0 g fiber, 1 g sugars), 0 g pro.
Frontera Tomatillo Salsa
Per 2-tablespoon serving: 10 cal., 0 g total fat, 0 mg chol., 135 mg sodium, 2 g carb. (0 g fiber, 1 g sugars), 0 g pro.
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The Best Black Bean and Corn Salsa
The winner is........
Great Value White Corn & Black Bean Salsa (Walmart brand)
Per 2-tablespoon serving: 15 cal., 0 g total fat, 0 mg chol., 130 mg sodium, 3 g carb. (1 g fiber, 1 g sugars)
Taster’s comment: “Such fresh flavor with a nice smokiness. It’s chunky and packed with tomatoes, beans, and corn.”
The runners up are …
Whole Foods Market 365 Black Bean and Corn Salsa
Per 2-tablespoon serving: 10 cal., 0 g total fat, 0 mg chol., 150 mg sodium, 2 g carb. (0 g fiber, 1 g sugars), 0 g pro.
Plocky’s Caribbean Bean Black Beans ’n’ Brown Rice Salsa
Per 2-tablespoon serving: 15 cal., 0 g total fat, 0 mg chol., 75 mg sodium, 4 g carb.
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The Best Chipotle Salsa
The winner is …
Jardine’s Garlic Chipotle Salsa
Per 2-tablespoon serving: 15 cal., 0 g total fat, 0 mg chol., 150 mg sodium, 3 g carb. (0 g fiber, 2 g sugars), 0 g pro.
Taster’s comment: “I like the chunkiness of this salsa. It has a smoky, spicy, mellow flavor that reminds me of barbecue sauce.”
The runners up are …
Mission Black Bean and Chipotle Salsa
Per 2-tablespoon serving: 20 cal., 0 g total fat, 0 mg chol., 140 mg sodium, 4 g carb. (0 g fiber, 2 g sugars), 1 g pro.
Pace Southwest Chipotle Salsa
Per 2-tablespoon serving: 10 cal., 0 g total fat, 0 mg chol., 140 mg sodium, 2 g carb. (0 g fiber, 1 g sugars), 0 g pro.
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The Best Fruit Salsa
The winner is …
Archer Farms Pineapple Peach Salsa (Target brand)
Per 2-tablespoon serving: 15 cal., 0 g total fat, 0 mg chol., 115 mg sodium, 4 g carb.
Taster’s comment: “Surprisingly good! I didn’t expect to like fruit in salsa. It has a nice balance of sweet fruit along with typical salsa flavors.”
The runners up are …
Stonewall Kitchen Mango Lime Salsa
Per 2-tablespoon serving: 15 cal., 0 g total fat, 0 mg chol., 35 mg sodium, 3 g carb. (0 g fiber, 2 g sugars), 0 g pro.
Desert Pepper Trading Company Pineapple Salsa
Per 2-tablespoon serving: 15 cal., 0 g total fat, 0 mg chol., 80 mg sodium, 4 g carb. (0 g fiber, 3 g sugars), 0 g pro.
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