1. Mayonnaise
Mayo is one of the world's most beloved condiments. It's creamy, versatile, can come in all different flavors, and prevents things like hamburgers or sandwiches from tasting too dry. However, it's recommended you watch just how much mayo you eat throughout the week, considering taking it easy with your lunch and dinner foods.
"Mayonnaise is a condiment made with oils high in omega-6 fatty acids," says dietitian Kathleen Benson, CSSD, CPT, RDN at VNutrition. "Omega-6 fats are not inherently bad, and we do need some. However, when consumed in large amounts, especially with a low intake of omega-3s, this may promote inflammation and negatively impact cholesterol levels over time. The calorie-dense nature of mayonnaise can make it easy to unintentionally overconsume calories as well."
2. Soy Sauce
If you love sushi and other Asian dishes, then you probably have a bottle of soy sauce in your pantry or fridge. The salty condiment najes a great addition to both hot and cold dishes, and adds that delicious umami flavor to lots of food items. However, its saltiness is not something to take lightly.
"It's another condiment high in sodium, which can contribute to higher blood pressure, which can strain the heart and blood vessels if overused," explains Benson. "There are lower-sodium options, but you still don't wanna overdo it. Many people underestimate how quickly sodium adds up when soy sauce is used in dipping sauce, stir-fry, and marinades."
3. Creamy Salad Dressings
Salad dressing often gets looked over in terms of condiments and sauces. Because it's associated with healthier foods like vegetables, many people automatically assume it's healthy. However, if you look at the back of salad dressing bottles, especially creamy, more decadent ones like bleu cheese or ranch, you'll note that a portion size is typically only two tablespoons, and even those two tablespoons can be quite high in calories.
"Creamy salad dressings such as Thousand Island and Ranch typically contain added sugar, sodium, and oils," adds Benson. "While they can enhance flavor and satisfaction, heavy use may contribute to inflammation and less favorable cholesterol-related labs."