Condiments are flavorful additions to meals that enhance taste and enjoyment. However, many commercially available condiments, especially those laden with sugar, can contribute to weight gain. These condiments often contain hidden sugars and unhealthy fats that can increase calorie intake significantly without providing substantial nutrients. Regular consumption of sugar-laden condiments can lead to spikes in blood sugar levels, promote fat storage, and contribute to metabolic issues over time.
We checked in with Jesse Feder, RDN, CPT; nutritionist Mary Sabat; dietitian Krutika Nanavati; and Dr. Erik Natkin to learn about six condiments to avoid for weight loss. They revealed that some of the culprits are ketchup, sweet chili sauce, and sweet & sour sauce. Read on to find out more.
1. Ketchup
Ketchup is high in sugar primarily due to its main ingredients, which typically include tomatoes and sugar or high-fructose corn syrup.
"Ketchup is a popular condiment, but it often contains high amounts of added sugar," Sabat warns. "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."
2. Barbecue Sauce
Many commercial barbecue sauces contain added sugars, such as high-fructose corn syrup, brown sugar, or molasses, to enhance flavor and texture.
According to Sabat, "Barbecue sauce is another sugary condiment that can pack a lot of calories and added sugars. The combination of sugar and high-fat content in some barbecue sauces can contribute to weight gain over time."
3. Sweet Chili Sauce
Due to its sweet and tangy flavor profile, it's easy to overconsume sweet chili sauce, adding extra calories to meals without realizing it.
"Sweet chili sauce is a tasty but sugar-laden condiment commonly used in Asian cuisine," Sabat says. "The high sugar content can lead to weight gain if consumed excessively."
4. High-Calorie Honey Mustard
This condiment is loaded with calories, especially from added sugars and unhealthy fats. These ingredients can spike inflammation in our bodies and contribute to bloating, making it harder to achieve the toned midsection we're aiming for. By cutting out this inflammatory condiment, you're not only reducing unnecessary calorie intake but also supporting a healthier digestive system, ultimately leading to a flatter stomach.
"Just one serving of normal honey mustard can pack on anywhere from 100 to 180 calories," he reveals. "In addition to the high caloric content, it usually has 10–15 grams of fat, which is a large amount for just one serving of a condiment," Feder shares.
5. Salad dressings
Most dressings, even the creamy ones, are often formulated to have a sweet and tangy taste, which can be achieved through the addition of sugars and sweeteners.
Nanavati warns, "Many store-bought salad dressings are high in unhealthy fats, added sugars, and preservatives, turning a healthy salad into a potential contributor to inflammation and weight gain."
6. Sweet and Sour Sauces
Sweet and sour sauce packs a punch in the sugar department, usually loaded with sugar, vinegar, and fruit juices or preserves to give it that sweet and tangy kick. Depending on what brand you're dipping into, that sweetness means it's pretty dense in calories, so using it liberally can add up fast without giving you much else in terms of nutrition.
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."
