This story has been updated since it was originally posted on 11/02/2022 to include additional sauces and expert insight
When you think of unhealthy foods to cut out of your diet for weight loss, there are probably tons of things that come to mind: sugary candy, salty snacks, frozen dinners, etc. However, one factor you may not consider right away is the sauce you put on your food. As it turns out, condiments can pack in a whole lot of calories and additives that can be detrimental to your weight loss goals if you’re not careful. In fact, there’s one sauce you could be eating every day that may be holding you back from your goal weight.
To learn more about some of the worst condiments that can lead to inflammation and weight gain, we spoke to registered dietitian Trista Best of Balance One Supplements, registered dietitian Catherine Gervacio, registered dietitian Alexandra Soare, and nutritionist Mary Sabat. They told us that sugary ketchup, barbecue sauce, alfredo sauce, and nacho cheese can take a serious toll on your health. Find all of the details below.
1. Ketchup With Added Sugar
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."
Best says, "While manufacturers have started providing ketchup varieties without added sugar, most consumers continue to turn to traditional ketchup out of preference and habit." But all of the sugar packed into your go-to brand of ketchup can wreak havoc on your body. Best tells us that "most brands of ketchup provide 4 grams of added sugar in just one tablespoon of their product." Yikes! And, let's be honest, you're probably using more than a tablespoon in many of your meals. "Knowing that multiple tablespoons of this condiment are used at a typical meal makes this number all the more alarming," she points out. That's for sure!
Luckily, you don't have to cut out ketchup altogether for the sake of your digestive tract and waistline. There are plenty of healthy, low-sugar versions out there—and you just might be surprised by how great they taste. "Considering there are alternatives to traditional ketchup, it's ideal to opt for those instead," Best concludes. Noted!
2. 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!
3. Creamy 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.
4. Nacho Cheese Sauce
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."
The bottom line
Of course, at the end of the day, enjoying a bit of barbecue sauce on your sandwich or indulging in the occasional pretzel with cheese every now and then won't kill you. However, it's important to remember that moderation is key; consuming any of these condiments in excess or on a regular basis is a bad idea for your wellbeing, especially if you're concerned about inflammation. Instead, swapping them for healthy sauces is a good change to make. Your body will thank you!
