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Condiments can make a great addition to many dishes as they provide flavor and dimension to your meals. However, while in moderation most condiments are completely fine to eat throughout your weight loss journey, there are certain sauces that may make things more difficult. Often loaded with calories and a high fat content, these are the four condiments that health experts recommend keeping to a minimum as you work to lose weight.
Soy Sauce
Although it may taste great in a stir fry dish among other dinner meals, soy sauce is packed with sodium which can lead to water retention and bloating. “The sodium content of soy sauce, even those claiming to be low in sodium, make it a condiment that should be used in moderation,” says nutritionist Lisa Richards. “Liquid Aminos is a great alternative for its sodium content, but also because it is naturally gluten free. Soy sauce is made with wheat which means those with celiac disease or gluten intolerance cannot use it.”
Creamy Dressing
Salads are universally regarded as healthy, but that is largely dependent on the dressing that you choose to use with it. “Some of the worst condiments for weight loss are sneaky, like salad dressing. Creamy dressings, like ranch or caesar, tend to be high calorie and may clock in at 150 calories per 2 tbsp serving. Other dressings that might be lower in fat are still high in vegetable oils like canola, which is an inflammatory food and best to avoid if possible,” says ACE-certified health coach Kathrine Kofoed.
“Look for the lower fat versions of these condiments while avoiding canola oil, or try making your own creamy cashew caesar or ranch dressings at home.”
BBQ Sauce
While delicious and ideal for summertime cookouts, BBQ sauce offers no real benefit to the body and is instead loaded with sugar and calories which may work against weight loss. “BBQ sauce is made with a lot of sugar and ingredients that can create an environment where bad bacteria can feed and grow in the gut,” says Richards. If you still crave the tangy flavor, try mixing up some BBQ sauce of your own so you know exactly what ingredients you’re eating.
Mayo
Mayo can come in different forms, so depending on the type you opt for it could impact your body differently. “This condiment, especially the traditional egg-based form, should not be considered healthy. Those made with healthy oils, like olive oil, can be a great addition to a recipe or meal but should still be used in moderation,” explains Richards. If you love the flavor but want less of a caloric punch, consider the light version and go easy on the serving size to make sure you’re eating in moderation.
