Condiments may seem like small additions to your meals, but they can pack a surprising punch when it comes to added sugars. While a squirt of ketchup or a drizzle of salad dressing might not seem like a big deal, many popular condiments are actually loaded with hidden sugars—turning them into unexpected “sugar bombs” that can sabotage a healthy diet. Being aware of what’s in your sauces and spreads is key to cutting back on excess sugar and supporting better overall health.
We spoke with Trista Best, MPH, RD, LD; Lisa Richards, registered nutritionist; Jesse Feder, RDN, CPT; registered dietitian Catherine Gervacio; nutritionist Mary Sabat; and Dr. Erik Natkin to discover seven condiments that have sneaky added sugars in them. According to the experts, BBQ sauce, sweet chili sauce, and ketchup are some of the worst options. Read on to learn more.
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1. 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,” Best 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."
2. High-Fat Mayonnaise
High-fat mayonnaise contains a significant amount of saturated fats and calories, which can contribute to weight gain and inflammation in the body. Saturated fats are known to increase levels of LDL cholesterol, and some commercial mayonnaise products may contain added sugars and unhealthy additives, further exacerbating inflammation and bloating.
According to Richards, the traditional egg-based form of this condiment should not be perceived as healthy. Richards highlights that even in healthier varieties, the saturated fat content and emulsifiers utilized can potentially harm various organs, particularly the liver.
"As the liver works to filter the excess fat and toxins we ingest, it can become weighed down and under stress by high-fat condiments like mayonnaise," she adds. Instead of mayonnaise, Richards notes that "it is best to go without this condiment or choose a healthier alternative, like whole fresh avocados." This option is more easily processed by the body, and the "fat found in them will be more readily digested and used as fuel."
3. 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,” Feder 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.
4. High-Calorie Honey Mustard
This condiment is loaded with calories, especially from added sugars and unhealthy fats. These ingredients can spike inflammation in our bodies and contribute to bloating, making it harder to achieve that toned midsection we're aiming for. By cutting out this inflammatory condiment, you're not only reducing unnecessary calorie intake but also supporting a healthier digestive system, ultimately leading to a flatter stomach.
"Just one serving of normal honey mustard can pack on anywhere from 100 to 180 calories," he reveals. "In addition to the high caloric content, it usually has 10-15g of fat, which is a large amount for just one serving of a condiment," Feder shares.
A healthier option is to look for "reduced fat or fat-free honey mustard if you are trying to lose weight."
5. Sweet Chili Sauce
Okay, maybe sweet chili sauce is more your thing. Unfortunately, this delicious condiment isn't much better than ketchup or barbecue. "Sweet 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!
6. Sweet and Sour Sauces
Sweet and sour sauces commonly used in Asian foods may add flavor to dishes, but they also come with a hefty dose of sugars and sodium. Dr. Atkin points out that "a serving size (about 2 tablespoons) can contain up to 10 grams of sugar and over 300 milligrams of sodium." High sodium intake, along with many other downsides, contributes to elevated blood pressure, a significant risk factor for heart disease.
7. Salad Dressings (Especially Creamy Ones)
Even salads, often praised as some of the healthiest meals around, can harbor hidden risks—oftentimes in the form of the dressings you pour on top. Nanavati warns, "Many store-bought salad dressings are high in unhealthy fats, added sugars, and preservatives, turning a healthy salad into a potential contributor to inflammation and weight gain." She recommends a simple concoction of olive oil mixed with vinegar or lemon juice, heralding its heart-healthy attributes and anti-inflammatory properties, ensuring that salads remain a nourishing addition to any meal.
