When you’re trying to lose weight, you might focus on cutting calories, eating more protein, or exercising regularly—but one sneaky source of added sugar and calories often goes overlooked: condiments. From ketchup to barbecue sauce, these small additions can quickly add up and sabotage your health goals. Nutrition experts say choosing the right condiments can make a surprising difference, helping you add flavor without derailing your progress. Here’s what registered dietitians say are some of the best and worst condiments to keep in mind if weight loss is your goal.
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Worst:
Ketchup With Added Sugar
Despite its seemingly innocuous presence, the excess sugar in ketchup can disrupt blood sugar levels and promote fat storage, particularly around the abdominal area. By cutting out ketchup with added sugar from one's diet, you can significantly reduce the daily sugar intake and mitigate the inflammatory response in your body.
“Most brands of ketchup provide 4 grams of added sugar in just one tablespoon of their product,” Trista Best, MPH, RD, LD says. “Knowing that multiple tablespoons of this condiment are used at a typical meal makes this number all the more alarming.”
It's not just inflammation and visceral fat that get impacted negatively; your gut also experiences the downsides. Best adds, “Gut health can begin to take a toll as a diet high in sugar promotes gut dysbiosis and an imbalance of gut bacteria."
Sugary Barbecue Sauce
Let's talk about that sugary barbeque sauce, which we love to slather on our grilled meats. While it adds a tasty kick to our dishes, it's not exactly doing our bodies any favors.
Sugary BBQ sauce is loaded with, well, sugar! And all that added sweetness can lead to inflammation in our bodies, which isn't great for our health or our waistlines. Plus, the excess sugar can mess with our blood sugar levels and contribute to weight gain, particularly around the midsection.
"One serving of BBQ sauce only has around 70 calories and no fat,” Jesse Feder, RDN, CPT, says, but many people "don't realize" that it also carries around 16 grams of sugar in one serving. "This added sugar can really hinder your weight loss and metabolism," he notes. "The best thing to do is look for sugar-free or reduced-sugar BBQ sauce," he recommends.
Best:
Mustard
If you love hot dogs, we've got great news. This yellow condiment tops Feder's list of the healthiest options. According to him, mustard is "naturally low in calories, fats, and sugars, and high in flavor."
This makes it an excellent choice when you want to add some bold flavor to your meals without increasing calorie intake. "This is great for aiding in weight loss," he adds.
Hot Sauce
Another weight-loss-friendly option, hot sauce is "also naturally low in calories, fats, and sugars."
What sets it apart, however, is its capsaicin content, which could do wonders for weight loss. "It contains an active ingredient called capsaicin, which is a natural metabolism booster," Feder explains. "This can help you burn extra calories throughout the day and aid in weight loss."
The bottom line
Condiments may seem like minor additions to your plate, but their sugar and calorie content can have a bigger impact than many people realize. Dietitians say opting for low-calorie, low-sugar options like mustard or hot sauce can add plenty of flavor without slowing down your weight-loss efforts.
Meanwhile, limiting sugary options such as sweetened ketchup and barbecue sauce can help reduce added sugar, support gut health, and prevent excess calorie intake. The key is being mindful of what you’re adding to your meals—because even small swaps can make a big difference over time.
