As summer approaches, many of us eagerly anticipate firing up the grill for backyard barbecues and cookouts with friends and family. These gatherings often feature an array of delicious foods, from juicy burgers to grilled veggies, all topped off with a variety of condiments to enhance flavor. However, amidst the excitement of outdoor feasting, it’s crucial to remember that not all condiments are created equal when it comes to our health.
While they may seem harmless, some condiments can pack a surprising punch in terms of calories, unhealthy fats, sugars, and sodium. As we bask in the warm summer sun and enjoy the company of loved ones, it’s essential to be mindful of our condiment choices to ensure that we’re supporting our overall health and well-being. That’s why we checked in with nutritionist Trista Best, dietitian Lisa Richards, and Dr. Erik Natkin to shed light on a few potentially harmful options: ranch dressing, mayo, ketchup, and sweet and sour sauce.
1. Full Fat Ranch Dressing
According to experts, full-fat ranch dressing is a major offender when it comes to artery-clogging condiments. "Full fat ranch dressing can be an artery-clogging condiment primarily due to its high content of saturated fats and cholesterol," explains Best. These components are notorious for contributing to the buildup of plaque in the arteries, leading to a condition called atherosclerosis, which restricts blood flow and increases the risk of cardiovascular diseases. Additionally, ranch dressing often contains added sugars and preservatives, which can further exacerbate health issues.
2. Mayonnaise
Richards warns against traditional egg-based mayonnaise, stating that "the saturated fat content and emulsifiers used in healthy varieties can be damaging to many organs, especially the liver." As the liver works to filter the excess fat and toxins from mayonnaise, it can become weighed down and stressed. While mayonnaise made with healthy oils like olive oil can be a better option, it's still best to use it in moderation or opt for healthier alternatives like fresh avocados.
3. Ketchup
Dr. Erik Atkin sheds light on the surprising dangers of ketchup, stating that "while it may seem harmless, ketchup is often loaded with sugar, usually in the form of high fructose corn syrup." Just a single tablespoon of ketchup contains about 4 grams of sugar, which can contribute to insulin resistance and weight gain with regular consumption. These effects can ultimately impact heart health, making ketchup a condiment to watch out for.
4. Sweet and Sour Sauces
Sweet and sour sauces commonly used in Asian cuisine 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.
