Sauces can really take a meal to the next level—but they can also have consequences on your health when consumed in excess. Many of the most popular store-bought sauces are unfortunately loaded with sugar and other inflammatory ingredients, making them a nightmare for your health, especially if you’re trying to keep your blood sugar levels in good shape.
But what are the worst ones to steer clear of? To find out, we spoke to health experts. Jesse Feder, RDN, CPT; nutritionist Mary Sabat; and dietitian Krutika Nanavati. They warned against condiments like salad dressings, sweet chili sauce, and more. Find all of their advice below.
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1. Sweet Chili Sauce
It's hard not to overindulge in a sauce this delicious. Sweet chili sauce is typically used as a dipping sauce, a glaze, a stir-fry sauce, or a marinade. No matter what it's used for, there's no denying that its tangy flavor profile makes for some fantastic meals. Unfortunately, that also makes it easy to overconsume, often adding extra calories to meals without realizing it. All those calories and sugar can be bad news for your health, especially if you're trying to manage your blood sugar.
"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." Practice portion control as much as possible!
2. Ketchup
Who's going to eat French fries without ketchup? Well, if you're looking after your health, you're probably avoiding fries altogether. But still, this dipping sauce can add insult to injury. 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."
3. Barbecue Sauce
Ribs, anyone? It might be time to reconsider your BBQ sauce of choice. 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. Salad dressings
A salad is often seen as the healthiest meal out there, but your salad dressing could negate all of those dieting efforts. 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."
5. High-Calorie Honey Mustard
This condiment is loaded with calories, especially from added sugars and unhealthy fats. These ingredients can spike inflammation in our bodies and contribute to bloating, making it harder to achieve that toned midsection we're aiming for. By cutting out this inflammatory condiment, you're not only reducing unnecessary calorie intake but also supporting a healthier digestive system, ultimately leading to a flatter stomach.
"Just one serving of normal honey mustard can pack on anywhere from 100-180 calories," he reveals. "In addition to the high caloric content, it usually has 10-15g of fat which is a large amount for just one serving of a condiment," Feder shares.
A healthier options is to look for "reduced fat or fat-free honey mustard if you are trying to lose weight."
6. Nacho Cheese Sauce
Just like other creamy and high-fat condiments, this cheesy concoction might taste delicious, but it's often packed with unhealthy ingredients like artificial flavors, colors, preservatives, and saturated fats. These components can trigger inflammation in our bodies, leading to bloating and discomfort, especially around the stomach area.
"Processed cheese sauce often contains a high amount of additives, sodium, and saturated fats. These substances cause inflammation and potential health risks," Gervacio warns. She also advises against the high sodium content, in particular, which can lead to a number of issues. "Sodium may cause water retention especially when taken in excess. This, in turn, may result in swelling and may contribute to inflammatory responses."
