As you probably already know, one of the main ways to lose substantial weight is to reevaluate and analyze what you eat on a daily basis to cut out processed, fattening foods. Along with hydrating frequently, getting enough sleep, and exercising regularly, experts suggest eating a well-balanced diet to lose weight the right way. While you may already know to cut out fried foods and high-sugar foods, the condiments that you add to your food (like your eggs) can be just as detrimental to your weight loss goals.
To learn more about the worst condiments you could add to your high-protein, fat-burning egg breakfast, we spoke with Trista Best, a registered dietitian at Balance One Supplements, and Jesse Feder, a registered dietitian, and personal trainer. They told us that ketchup and barbecue sauce made with added sugars might be sneaking in extra calories without your noticing, resulting in weight gain. Find out more below!
1. Ketchup With Added Sugar
Ketchup is probably the most popular condiment—and for good reason. It goes with just about everything including your fries, eggs, hashbrowns, sandwiches, and more. Unfortunately, if you're trying to lose weight, Best says that you're going to want to avoid ketchup with excessive amounts of sugar.
Even though there are ketchup varieties without added sugars, consumers may not be aware of how many products are made with added sugar. "Most brands of ketchup provide 4 grams of added sugar in just one tablespoon of their product," Best notes. "Knowing that multiple tablespoons of this condiment are used at a typical meal makes this number all the more alarming." Plus, ketchup is usually paired with unhealthy foods like burgers and french fries.
Excessive sugar in your diet will not only increase your calorie intake but also your risk for chronic diseases like obesity, insulin resistance, and heart disease. Plus, Best says that too much sugar can affect your gut health. "Gut health can begin to take a toll as a diet high in sugar promotes gut dysbiosis and imbalance of gut bacteria," she explains. Instead of traditional ketchup with added sugar, Best says to examine the ingredients list. Having this condiment in moderation is important to promote weight loss, keep bloat at bay, and improve overall health.
2. Sugary Barbecue Sauce
If you're someone who enjoys your eggs with a sweet and tangy flavor, you may add some barbecue sauce to your meal. But, even though barbecue sauce may seem healthy because it's often low in calories, Feder points out that this condiment is often made with excessive sugar. "One serving of barbeque sauce only has around 70 calories and no fat," he says. However, Feder adds that most people "don't realize" that barbecue also contains about 16 grams of sugar in that one serving.
"This added sugar can really hinder your weight loss and metabolism," Feder says. So, it's important to remember that you could be adding unnecessary sugar and calories to your eggs if you use barbecue sauce as a condiment. That's why you'll want to consume barbecue sauce in moderation or even reserve it for special occasions like a Memorial Day picnic. The same can be said for other barbecue dishes that are bad for your overall health. And, if you still want to have barbecue sauce in your diet, Feder says, "The best thing to do is look for sugar-free or reduced sugar barbeque sauce."
The Bottom Line
At the end of the day, one of the best things you can do for weight loss is to eat certain foods in moderation. So, when you're adding condiments to your eggs in the morning, be careful not to do it. Being aware of the health effects of condiments like ketchup and barbecue sauce with added sugars is crucial for your weight loss journey.
It's best to limit your intake of these inflammatory condiments or opt for healthier options without excessive refined sugar. And, if you really want to spice up your eggs, you can add metabolism-boosting spices like garlic for taste.
