Condiments are a must-have for adding flavor to our meals, but not all of them are great for you. High-calorie options like mayo, creamy dressings, and sugary sauces can sneak in extra calories and unhealthy fats. Eating too much of these can mess with your metabolism, causing weight gain and other health problems. Knowing which condiments to avoid can help you make better choices and keep your metabolism in check.
We checked in with Elaine Chiquette, Pharm.D., chief scientific officer of Gelesis; dietitian Melissa Mitri, RD, MS; registered dietitian Catherine Gervacio; and dietitian Krutika Nanavati to learn about six condiments to avoid for your metabolism. They revealed that mayonnaise, ketchup, barbecue sauce, ranch dressing, soy sauce, and nacho cheese sauce are the ones to steer clear of.
1. Mayonnaise
Mayonnaise is primarily made from oil, egg yolks, vinegar, or lemon juice. The oil used is often rich in unhealthy fats, particularly saturated fats. Consuming too many saturated fats can lead to inflammation and increase the risk of metabolic issues.
"Condiments high in fat and calories, like mayonnaise-based salad dressing or aioli or tartar sauce, can have as many as 100 calories per tablespoon," Chiquette warns.
2. Ketchup
Ketchup is loaded with added sugars. A single tablespoon can contain around 4 grams of sugar, often in the form of high-fructose corn syrup. Regular consumption of high-sugar foods can lead to spikes in blood sugar levels, causing your body to produce more insulin. Over time, this can contribute to insulin resistance and metabolic syndrome, which can slow down your metabolism.
Nanavati cautions, "Ketchup is often laden with high fructose corn syrup and other sugars, elevating blood sugar levels and promoting inflammatory responses."
3. Barbecue Sauce
Many commercial BBQ sauces contain additives, preservatives, and artificial flavors to enhance taste and prolong shelf life. These additives can disrupt gut health by affecting the balance of good and bad bacteria in the digestive tract, which is crucial for a healthy metabolism.
BBQ sauce is often used generously as a marinade, glaze, or dipping sauce, making it easy to consume more than you realize. These hidden calories can add up quickly, leading to an overall increase in daily caloric intake and potential weight gain.
Nanavati warns, "Many barbecue sauces contain high levels of sugar and preservatives, which can trigger inflammation and contribute to unwanted weight gain."
4. Ranch Dressing
Ranch dressing offers minimal nutritional benefits. It is low in essential nutrients like vitamins, minerals, and fiber, meaning you're consuming a lot of calories without significant nutritional value. This can lead to poor dietary habits and weight gain, both of which can negatively impact metabolism.
"Just a 2 tablespoon serving packs about 129 calories, 12 grams of total fat, and almost 3 grams of saturated fat," Mitri warns.
5. Soy Sauce
Some soy sauces, especially the "sweet" or "teriyaki" ones, have added sugars. These hidden sugars can cause your blood sugar to spike, making your body produce more insulin and store more fat. Over time, this can mess with your insulin levels and lead to metabolic problems.
Nanavati highlights its sodium content, cautioning, "Soy sauce is high in sodium, which can lead to water retention and increased blood pressure, indirectly affecting inflammation and leading to weight gain."
6. Nacho Cheese Sauce
Nacho cheese sauce tends to have a bunch of not-so-healthy fats, like saturated and trans fats. These fats can cause some inflammation in your body, which might throw off your metabolism a bit and could contribute to weight gain and metabolic issues—something to keep in mind next time you're dipping those chips!
"Processed cheese sauce often contains a high amount of additives, sodium, and saturated fats. These substances cause inflammation and potential health risks," Gervacio warns. She also advises 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."
