Sauces can elevate the flavor of a meal, but overdoing them can also come with health drawbacks. Many popular bottled sauces are high in sugar and other ingredients that may promote inflammation, which can be especially problematic if you're trying to keep blood sugar under control.
So which ones are best to avoid or use sparingly? To find out, we asked health experts Jesse Feder, RDN, CPT; nutritionist Mary Sabat; and dietitian Krutika Nanavati. They cautioned against condiments such as salad dressings, sweet chili sauce, and others. Their guidance is below.
1. Sweet Chili Sauce
It can be tough not to overdo a sauce this flavorful. Sweet chili sauce is often served as a dip, glaze, stir-fry sauce, or marinade. Whatever the use, its sweet-tangy taste makes meals more appealing, but it can also encourage overeating and add hidden calories and sugar. That can be a concern if you're watching your blood sugar.
“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.” Portion control matters.
2. Ketchup
French fries and ketchup are a classic pairing, but the condiment can be a downside for anyone focused on health. Ketchup tends to be high in sugar because it is usually made with tomatoes plus 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.”
3. Barbecue Sauce
Ribs may be calling, but it may be worth rethinking your barbecue sauce choice. Many commercial barbecue sauces include added sugars such as high-fructose corn syrup, brown sugar, or molasses to boost 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.”
4. Salad Dressings
Salads are often considered a healthy choice, but the dressing can undo some of those benefits. Many dressings, including creamy varieties, are designed to taste sweet and tangy, often through added 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.”
5. High-Calorie Honey Mustard
This condiment can be surprisingly heavy in calories, largely because of added sugars and unhealthy fats. Those ingredients may increase inflammation and contribute to bloating, making it harder to work toward a leaner midsection. Limiting this kind of condiment can help reduce unnecessary calories and support digestion.
“Just one serving of normal honey mustard can pack on anywhere from 100-180 calories,” he reveals. “In addition to the high caloric content, it usually has 10-15g of fat which is a large amount for just one serving of a condiment,” Feder shares.
A healthier option is to choose reduced-fat or fat-free honey mustard if you are trying to lose weight.
6. Nacho Cheese Sauce
Like many creamy, high-fat condiments, nacho cheese sauce may taste great but often contains artificial flavors, colors, preservatives, and saturated fats. These ingredients can contribute to inflammation, bloating, and stomach discomfort.
“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 points to the sodium content in particular, which can cause water retention when consumed in excess. “Sodium may cause water retention especially when taken in excess. This, in turn, may result in swelling and may contribute to inflammatory responses.”
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