Disclaimer: This article alone should not be taken as medical advice. Talk to the doctor to figure out the best personalized plan for your health goals and needs.
Sauces make the world go round—or at least they round out the flavors in your dinner, anyway. But if you’re after a healthier lifestyle, you’re probably putting extra thought into your diet. And while it can be easy to leave condiments out of the equation, it’s important to remember that a little bit of sauce can add up to a lot of sugar, especially when used frequently over time. When you introduce all of that added sugar into your meals on a regular basis, you could spike your blood sugar, raise inflammation levels, and face a number of health risks over time, including diabetes. According to Cleveland Clinic, hyperglycemia (high blood sugar) can result in heart disease, stroke, and more.
But what sauces are the biggest culprits when it comes to blood sugar spikes? To find out, we spoke to health experts Jesse Feder, RDN, CPT; nutritionist Mary Sabat; dietitian Krutika Nanavati; and Dr. Erik Natkin. They warned against condiments like salad dressings, sweet and sour sauce, and more. Find all of their advice below.
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1. Salad dressings
Most dressings, even the creamy ones, are often formulated to have a sweet and tangy taste, which can be achieved through the addition of sugars and sweeteners.
Nanavati warns, "Many store-bought salad dressings are high in unhealthy fats, added sugars, and preservatives, turning a healthy salad into a potential contributor to inflammation and weight gain."
2. Sweet and Sour Sauces
Sweet and sour sauce packs a punch in the sugar department, usually loaded with sugar, vinegar, and fruit juices or preserves to give it that sweet and tangy kick. Depending on what brand you're dipping into, that sweetness means it's pretty dense in calories, so using it liberally can add up fast without giving you much else in terms of nutrition.
Dr. Atkin points out that "a serving size (about 2 tablespoons) can contain up to 10 grams of sugar and over 300 milligrams of sodium."
3. Barbecue Sauce
Many commercial barbecue sauces contain added sugars, such as high-fructose corn syrup, brown sugar, or molasses, to enhance flavor and texture.
According to Sabat, "Barbecue sauce is another sugary condiment that can pack a lot of calories and added sugars. The combination of sugar and high-fat content in some barbecue sauces can contribute to weight gain over time."
4. Ketchup
Ketchup is high in sugar primarily due to its main ingredients, which typically include tomatoes and sugar or high-fructose corn syrup.
"Ketchup is a popular condiment, but it often contains high amounts of added sugar," Sabat warns. "The excess sugar can lead to weight gain as the body stores the unused sugar as fat. Additionally, consuming sugary condiments like ketchup can increase overall caloric intake without providing significant nutrients or satiety."
5. Sweet Chili Sauce
Due to its sweet and tangy flavor profile, it's easy to overconsume sweet chili sauce, adding extra calories to meals without realizing it.
"Sweet chili sauce is a tasty but sugar-laden condiment commonly used in Asian cuisine," Sabat says. "The high sugar content can lead to weight gain if consumed excessively."
The Bottom Line
Ultimately, a little bit of sauce here and there isn't going to ruin your life. But it is important to think about every ingredient you're adding to your meals, especially if you're seeking a healthier lifestyle and trying to keep your blood sugar levels in a good place. By avoiding high-sugar condiments like these, you'll definitely be taking a step in the right direction.
