You probably already know that your diet plays a crucial role in your weight. It’s no secret that things like fast food, ultra-processed snacks, and sugary desserts can lead to belly fat. However, one component of your diet you may not consider the role of is the sauces you use on a regular basis. Sauces can be a delicious addition to any meal—but they may also load your food with calories and result in weight gain when consumed in excess. That even includes the dressings you’re putting on your “healthy” salads, or the sauces you dip your raw veggies in. Being aware of the risks of these condiments is an important part of reaching your weight loss goals.
To discover a few of the biggest culprits that could contribute to belly fat, we spoke to registered dietitian Catherine Gervacio. She told us that Thousand Island dressing and barbecue sauce are two major offenders. Read on to learn about how each of these could be holding you back from your goal weight.
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1. Thousand Island Dressing
As we mentioned above, even salad dressings can be unhealthy. In fact, many of them are. This is especially true when it comes to Thousand Island dressing, according to Gervacio. "This dressing is not only packed with calories due to its high-fat content, but the kind of fat is carries can be a concern," she says, noting that it's "high in saturated fat which is known to increase the bad cholesterol in the body."
As she explains, "Excessive saturated fat intake is associated with insulin resistance, which can lead to fat storage, commonly in the belly area."
Luckily, there are healthy replacements to consider. "As a healthier alternative, consider a Greek yogurt-based dressing or simply a vinaigrette," she suggests. Whipping up a vinaigrette made with heart-healthy olive oil is one fantastic option.
2. Barbecue Sauce
Although tasty barbecue sauce can add some great tangy, spicy flavor to your sandwiches and salads, Gervacio warns that it could take a toll on your health if eaten in excess. This is largely due to the high amount of sugar it packs in, which can result in a number of issues, including weight gain.
"Barbecue sauce commonly has high levels of added sugar. Half a cup (143g) of it already contributes to about 240 calories. This can largely contribute to a high amount of fat and calories which contributes to belly fat," she says.
One good alternative to bottled barbecue is a homemade variety. "It’s best to make a homemade barbecue sauce made with spices, herbs, vinegar, and even with natural sugars from fruits like apples or pears!" Gervacio recommends. Perfect!
The bottom line
Keep in mind that, like most things, these sauces are generally fine in moderation. However, limiting your intake of bottled Thousand Island dressing and barbecue sauce is a good idea if you're looking to maintain the healthiest diet possible and shed pounds at a fast rate.
