Best Salad Dressings for Diabetics

Why Dressings Matter for People with Diabetes

Dressings often hide added sugars, excess salt, and ultra-processed additives that don’t support your long-term health goals. 

Making smarter choices here can help support better eating habits, especially if you’re working on managing type 2 diabetes.

If you’re also wondering about other flavorful sides check out our article about Are Dill Pickles Good for Diabetics.

What to Look for in a Salad Dressing

Knowing what to check for on the label makes all the difference. Here are a few key things to keep in mind when shopping:

✔️Simple Ingredients: Choose dressings made with olive oil, vinegar or citrus juice, herbs, mustard, or yogurt.

✔️ Low in Added Sugars: Look for options without honey, syrup, fruit juice, or names ending in "-ose."

✔️Minimal Ultra-Processed Additives: Steer clear of dressings with artificial colors or thickening agents.

The GoCoCo  can help here: scan your favorite dressing and instantly see if it scores 6 or above on our healthy food scale. And in the diabetic app you can find more tips and delicious diabetic-friendly recipes.

Store-Bought Salad Dressings That Fit a Balanced Diet

You don't always have time to make your own dressing, and that's okay. There are store-bought options that align with balanced, diabetes-friendly eating.

Look for dressings that:

• Have fewer ingredients
• Use healthy oils (like olive)
• Avoid creamy bases full of additives

Many grocery stores now carry cleaner-label dressings, so check the refrigerated section for fresher options.

 6 Best Salad Dressings for Diabetics

Sometimes the best salad dressing for diabetics is the one you make in your own kitchen. These six simple combinations use pantry staples, require no fancy equipment, and can be made in a flash.

1. Olive Oil + Lemon + Crushed Garlic

Bright, simple, and perfect for everyday salads.

2. Plain Yogurt + Olive Oil + Mustard

Creamy and tangy—a great alternative to store-bought ranch.

3. Tahini + Lemon + Water + Pinch of Salt

Nutty, satisfying, and pairs well with grain bowls and roasted vegetables.

4. Avocado + Lime + Olive Oil

Rich and creamy, ideal for taco-style salads or grilled chicken.

5. Olive Oil + Apple Cider Vinegar + Mustard + Fresh Herbs

Zesty and herby—a versatile choice for any type of greens.

6. Tahini + Lemon + Garlic + Chili Flakes

Bold and flavorful with just a little kick.

Homemade dressings give you full control over what goes into your meal—no hidden sugars or additives.

💡Quick tip: salad is just one piece of the puzzle—pair it with simple, nourishing meals like these Asian chicken wraps for type 2 diabetes for a balanced plate that keeps things interesting.

Common Pitfalls to Avoid

Even dressings that look healthy can have hidden ingredients that don’t support your goals. Let’s go over what to avoid:

🚫"Sugar-Free" Doesn’t Always Mean Healthy: Many sugar-free dressings rely on artificial sweeteners or additives.

🚫Watch for Buzzwords: Words like "light" or "fat-free" often mean extra thickeners or sugar substitutes.

🚫Creamy Doesn't Equal Better: Cream-based dressings can be fine if they use yogurt or avocado, but avoid ones with heavy cream, cheese, or too many emulsifiers.

When in doubt, trust your instincts and stick with simple, wholesome ingredients you can recognize and pronounce.

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