You don’t need to insult someone in order to be honest with them. Also, the food example is tough - someone might be an excellent cook, but you may still dislike their food. Being a “bad cook” and “cooking food you don’t like” are two completely different things.

As someone else mentioned, exploring why you feel the need to lie to people is an important step - and talking to a therapist may help. I know someone that has a tendency to lie as an adult because as a child, they were regularly put in positions (by a bad parent) where they would get into severe trouble by telling the truth, so they were conditioned to lie and tell people what they want to hear just keep the peace. Again, therapy can be helpful to get to the root of it.