This story has been updated since its original publish date of 04/25/2022 to include more expert insight.
Condiments are a crucial component to a range of meals. They certainly keep things tasty—but unfortunately, they can also add a lot of excess calories and unhealthy ingredients to your food if you aren’t careful. In fact, some of your favorite options may be major contributors to health risks like inflammation and weight gain over time, especially those that contain high amounts of added sugar. Studies have linked high sugar intake to inflammation, which can lead to a range of health issues such as heart disease, diabetes, and cancer, in addition to unwanted weight gain and obesity. If you’re looking to keep your sugar intake to a minimum in order to lower your risk of these issues, health experts recommend you stop eating ketchup with added sugar.
That’s right: While it may seem like a harmless indulgence, consuming ketchup with added sugar can have negative effects on your health. To learn more about how frequently eating this condiment can lead to inflammation and weight gain (like these other foods can), we spoke to Trista Best, nutritionist for Balance One Supplements, and nutritionist Mary Sabat. Find all of her expert insight below.
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Ketchup with added sugar may lead to inflammation and weight gain
Ketchup is one of the most common condiments out there; we put it on so many things, from hot dogs to French fries. While it may seem harmless when compared to creamy, high-fat options like mayonnaise, experts warn that varieties with added sugar can actually take a toll on your health, leading to inflammation and weight gain over time.
"While manufacturers have started providing ketchup varieties without added sugar, most consumers continue to turn to traditional ketchup out of preference and habit," Best points out, warning that "most brands of ketchup provide 4 grams of added sugar in just one tablespoon if the product." Yikes! "Knowing that multiple tablespoons of this condiment are used at a typical meal makes this number all the more alarming."
All that sugar can wreak havoc on your health, possibly resulting in inflammation and stomach fat. "Too much added sugar in the diet will increase the amount of calories consumed and simultaneously increase one's risk for chronic disease," Best says. "Gut health can begin to take a toll as well, as a diet high in sugar promotes gut dysbiosis and imbalance of gut bacteria." You can learn more about what too much sugar does to your body here.
"The excess sugars in ketchup 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," Sabat states. She highlights that as with everything, moderation is key.
The bottom line
Ultimately, limiting your risk of inflammation and weight gain is all about making healthy choices each day. This includes exercising regularly (here are some of the best options), choosing whole foods, and limiting your intake of processed options with harmful additives. While cutting out sugary ketchup isn't the end-all-be-all step to take, it can be one smart way to work towards the healthiest version of yourself. And the good news is that doesn't mean you have to stop enjoying ketchup altogether. Instead, Best says you should simply reach for low-sugar options. "Considering there are alternatives to traditional ketchup, it's ideal to opt for those instead," she concludes.
