There are so many people out in the world who can’t stand the thought of enjoying a meal without some sort of condiment or sauce. However, frequently eating them can easily wreck your weight loss.
As it turns out, many of our favorite condiments are practically “sugar bombs” and are filled with refined sugar that can severely hinder weight loss journey results. Even if the condiments are savory or paired with savory foods, they’re likely hiding sugars that can prevent you from losing the weight you want if you eat them with several of your daily meals. They can also have a heavy impact on those with prediabetes who are looking to get their blood sugar levels under control. We spoke with dietitian Lena Bakovic, MS, RDN, CNSC at VNutrition about four sugar-filled condiments that people with prediabetes should avoid and four healthier alternatives they should try instead. Read more about them below.
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1. Ketchup
When people think of condiments, one of the first things they think of is ketchup, as it's one of the most used dipping sauces out there. Not only is it used for classic foods like burgers, hot dogs, fries, and more, but it is also often used in savory recipes, for things like meatloaf or other sauces. However, it's often packed with sugar and can easily cause you to pack on some pounds.
"Regular ketchup usually contains high-fructose corn syrup as a sweetener, which adds about 4–5 grams per tablespoon of added sugars," says Bakovic.
2. Sweetened Salad Dressings
As popular as dressings like ranch can be, people love their share of sweeter salad dressings as well. These include choices like honey mustard, vinegrettes, and more. However, just because these are often paired with nutritious, veggie-filled salads doesn't always mean they're healthy.
Bakovic notes that many of these dressings can easily "create blood sugar spikes," and "all may contain high-fructose corn syrup, cane sugars, and honey, adding up to varying amounts of added sugars of 3–8 grams per tablespoon per serving," making them a poor choice for those with prediabetes.
3. Barbecue Sauce
Although grilling season is coming to an end, people are still going to be enjoying barbecue dishes around the country, especially now that football season is upon us. As delicious as ribs, wings, and other kinds of meat in barbecue sauce can be, it is one of the most notoriously sweetened condiments.
Bakovic says that "many varieties of BBQ sauce contain high amounts of added sugars and/or syrups." Although you may only eat some barbecue sauce-covered meat and think you're loading up on protein, you're also loading up on a lot of refined sugar, which is something that someone with prediabetes should especially avoid.
What To Try Instead:
1. Greek Yogurt-Based Sauce
If you love a creamy, decadent sauce or condiment and are trying to cut down on sugar or lose weight, plain Greek yogurt is going to be your new best friend. It's super high in protein, and you can purchase low-fat versions too, adding some extra health benefits.
Bakovic suggests "blending plain Greek yogurt with herbs and spices to make salad dressings or dips such as tzatziki sauce."
2. Salsa or Pico De Gallo
If you're making a savory dish or are looking to dip your protein in something that's flavorful, low in sugar, and contains a little extra fiber, salsa or pico de gallo is a great choice. Using mild or spicy versions gives you options based on what you're eating gives you options for your meal without all the added sugar.
"Fresh tomato-based condiments without added sugars can add rich flavors, provide vitamins and minerals, and dietary fiber," says Bakovic.
3. Mustard
It may sound a little out of the box to use mustard on things other than hot dogs, but it can be a delicious, tangy sauce option for those who like to add some extra flavor to their food. You can mix it with other bases like Greek yogurt or cottage cheese, or enjoy it on its own as you dip meat like chicken sausages in it.
"Mustards such as unsweetened Dijon mustard and yellow mustard serve as good alternatives because they contain no added sugars and provide flavor," notes Bakovic.
4. Homemade Dressings
Just because you should stay away from sugary salad dressings doesn't mean you still can't enjoy a delicious dressing that can help you stabilize your blood sugar. Homemade dressings, where you can control the ingredients and how much goes into them, are an excellent choice for not just salad toppings but as a dipping sauce or marinade for other things.
"Homemade plain vinegar-based dressings made with olive oil and vinegar or lemon juice and herbs allow one to control ingredients and portion sizes while providing healthy monounsaturated fats from the olive oil," adds Bakovic.
