When you feel like you’re doing everything right and you’re still not losing weight, it can be extremely frustrating. But the missing solution may lie in your sauce of choice. Maybe you’ve eliminated the obvious culprits like snacks, desserts, or portion sizes—but condiments often fly under the radar. According to Dr. Kezia Joy, RDN and Medical Advisor with Welzo, sugary condiments can sabotage your weight loss progress by spiking blood sugar and causing increased cravings throughout the day.
“Frequently overlooked as a contributor to weight loss, sugary condiments may have a large impact on how well your body regulates blood sugars and manages your appetite,” Joy explains. Because we use them regularly—even in small amounts—”they play a role in creating cravings for unhealthy foods and increase overall caloric intake in the long term.” Below, Joy breaks down four popular condiments that may interfere with weight loss, plus smarter swaps to try instead.
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1. Ketchup
Ketchup may seem harmless. After all, it's one of the most common condiments out there! But unfortunately, its concentrated added sugars can quickly throw blood sugar out of balance. Joy explains that these sugars are "quickly absorbed into the bloodstream resulting in a spike in blood glucose levels." This spike triggers insulin release, which then causes blood sugar to drop—often leading to hunger soon after.
Joy also notes that "consuming ketchup regularly may also reinforce your desire for sugar due to its sugar content being combined with high glycemic index carbohydrates." In short, you'll be craving some sweet treats later on. For a better option, she suggests choosing "low/no added sugar ketchup, or homemade fresh tomato salsa to add flavor while still lowering the negative effects on blood glucose levels." Got it!
2. Barbecue Sauce
Barbecue sauce is one of the biggest sugar offenders in the condiment aisle. "Barbeque sauces are typically made with a variety of sugars; therefore, they represent some of the highest sugar content in all of the condiment categories," Joy says.
Regularly eating sugary foods like this sauce can lead to frequent blood sugar spikes and excess calorie intake. Joy warns that this "will likely lead to repeated spikes in blood glucose levels," which can contribute to "an increased frequency of snacking" and, over time, weight gain. Say it ain't so!
3. Honey Mustard
Honey mustard more your thing? We've got bad news for you, too. While honey mustard may taste lighter than other sauces, it can be just as unhealthy and bad for your blood sugar. "Honey mustard is composed of added sugars and processed oil," Joy explains, noting that it’s "very low in fiber and has no protein."
Because fiber and protein slow sugar absorption, their absence causes the body to absorb sugar all at once. This results in "an extremely quick spike in blood sugar levels," followed by "intense cravings for sweet foods and drinks." As a swap, Joy recommends plain or Dijon mustard, which "have a similar tanginess to honey mustard but they do not cause a spike in blood sugar levels." And if you ask us, they're even more delicious!
4. Sweet Chili Sauce
With the word "sweet" right there in the name, it shouldn't be too much of a surprise that sweet chili sauce packs a sugar punch. Joy says its "high concentration of sugar…is comparable to other sweetened beverages by the spoonful." That rapid sugar rush often leads to an energy crash, which "results in an increased craving for additional sweet products" like the other items on this list.
Because it’s easy to keep dipping, sweet chili sauce can significantly raise daily sugar intake without leaving you satisfied. Joy suggests opting for "the non-sweetened chili-garlic sauce or create your own combinations of chili, lime, and herbs at home" instead. Noted—sounds delish!
Bottom Line
Eliminating hidden sugars from condiments will help regulate your body's blood sugar levels, diminish your desire for sweets, and aid in maintaining long-term weight loss," Joy says. While these swaps may seem small, she emphasizes that "these small changes can be beneficial when made consistently."
We can definitely get behind that!
