What’s a delicious meal without a delicious sauce? Sauces can add some incredible flavor to a range of dishes. However, many of the most popular condiments out there are unfortunately very unhealthy when consumed in excess. (And let’s be honest, when do we not add too much ketchup to our burgers?) In fact, several of the bottles that you probably have in your kitchen right now could be sneaking a lot of extra sugar into your diet and holding you back from your weight loss goals. It’s no secret that eating too much sugar comes with a range of health risks, but did you know how much could be lurking in your favorite hot dog topping?
To shed some light on some of the worst high-sugar sauces out there, we spoke to nutritionist Mary Sabat. She told us that ketchup, barbecue sauce, and sweet chili sauce are among the worst offenders. Read on to learn more about the risks of these sauces and find some healthy alternatives.
1. Ketchup
Ketchup is perhaps the most popular condiment out there. We can't deny that it's delicious—not to mention versatile—but unfortunately, we also can't deny that too much of it can take a serious toll on your health. "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."
Luckily, not all ketchup is terrible for you. To steer clear of the potential weight gain associated with this sauce, she recommends choosing low-sugar or sugar-free options. However, if you're willing to expand your horizons, you could try replacing it with homemade tomato salsa or sauces made with fresh ingredients. Yum!
2. Barbecue Sauce
In addition to ketchup, barbecue sauce is a highly popular condiment that many people have in their kitchen. And, also like ketchup, it's typically loaded with sugar. 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."
Instead of reaching for sugary, store-bought BBQ, Sabat offers some advice: "Opt for homemade barbecue sauces using natural sweeteners like honey or maple syrup in moderation, and focus on adding more herbs and spices for flavor," she says. Sounds both delicious and healthy!
While you're add it, you may want to swap your favorite fattening cookout dip for a weight-loss friendly option. Who said a barbecue has to put your health at risk?
3. Sweet Chili Sauce
Okay, maybe sweet chili sauce is more your thing. Unfortunately, this delicious condiment isn't much better than ketchup or barbecue. "Seet 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."
Like barbecue sauce, though, whipping up your own sweet chili sauce at home can be a great option for anyone looking to shed some pounds. "Make your sweet chili sauce at home, controlling the amount of sugar and using alternative sweeteners like stevia or monk fruit." Perfect!
The bottom line
Ultimately, of course, losing weight and preventing weight gain can take a lot more hard work and lifestyle changes than just cutting out a few condiments. However, your diet does play a major role in the process. By limiting your intake of certain foods such as these sugary options, you'll be taking one step towards the body of your dreams—and every step counts, no matter how small!
READ MORE: 2 Healthy Packaged Snacks Dietitians Say You Can Eat While Trying To Lose Weight
