1. Alfredo Sauce
We love a good alfredo pasta as much as the next guy, but there's no denying that—in addition to the fact that pasta can lead to health issues—this popular white cheese sauce is among the least healthy options out there. Not only can the high content contribute to consequences like weight gain, but, as Gervacio points out, there are many inflammatory elements at play that could be damaging to other aspects of your health as well.
"Alfredo sauce is high in saturated fat and may contribute to inflammation and cardiovascular disease," she says. "Specifically, increased LDL cholesterol levels (bad cholesterol), atherosclerosis, high blood pressure, and other heart problems." Keeping your heart healthy is one crucial key to your overall wellbeing, so steering clear of harmful foods like this as much as possible is always a good idea.
2. Ketchup
Ah, ketchup—what can't you put it on? From burgers to hot dogs to French fries and practically anything else your heart desires, this classic condiment is nearly as American as apple pie (which, for the record, we don't recommend topping with ketchup). However, Best warns that certain varieties of this sauce can lead to serious health risks when eaten regularly. Namely, ketchup with added sugar, which is unfortunately the top choice for many of us.
"While the ingredients [of ketchup] are generally healthy (tomatoes, onions, vinegar), unfortunately they are loaded with HFCS (high fructose corn syrup)," Soare explains. "This is a processed sugar that has been linked to many cardiovascular problems." And even the ones that don't contain this ingredient could lead to health complications due to the fact that they use cane sugar, which, as she notes, "Is not quite solving the problem, since the amount of sugar is still quite high."
Sabat agrees and adds, "Ketchup is a popular condiment, but it often contains high amounts of added sugar," she warns. It shouldn't come as a surprise that eating too much sugar can lead to health consequences. "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.
Dietitian Krutika Nanavati suggests opting for fresh or roasted tomato salsa, extolling its low-sugar content and antioxidant-rich profile as a superior choice for flavor enhancement without the detrimental health effects.
3. Nacho Cheese
Sorry, cheese lovers! Similarly to alfredo, processed nacho cheese is another sauce you should consider limiting your intake of if you want to avoid inflammation. Whether you're dipping a soft pretzel in it or drizzling it over tortilla chips, it could pose a major risk to your health when consumed in excess.
"Processed cheese sauce often contains a high amount of additives, sodium, and saturated fats. These substances cause inflammation and potential health risks." She warns against the high sodium content, in particular, which can lead to a number of issues. "Sodium may cause water retention especially when taken in excess. This, in turn, may result in swelling and may contribute to inflammatory responses."
4. Barbecue Sauce
Like ketchup, barbecue sauce can contain a lot of sugar and other additives that make it a poor choice for your health. That's why Gervacio says you should be careful to limit your intake of this tangy condiment if you want to avoid inflammation and maintain a healthy diet.
"There are barbecue sauces that are laden with artificial additives like preservatives and food coloring that trigger inflammatory responses in some individuals who have sensitivities or allergies to them," she warns. "Artificial additives like emulsifiers and preservatives may alter the composition of the gut microbiota and can cause inflammation." Yikes!
Homemade barbecue sauces, crafted with natural sweeteners like honey and a vinegar base, stand out as a flavorful yet healthier substitute, allowing for guilt-free enjoyment without compromising health.