These Condiments Are Ruining Your Healthy Meal

You wouldn’t think a little drizzle or a sprinkling of your favorite condiment could make any difference in your quest for healthy eating. Trouble is, most of us go overboard and a “little something” becomes a dollop, which could mean a big bomb of extra salt, fat, and sugar.

Mayo

“With processed refined soybean oil as the main ingredient in most mayo’s, there’s nothing healthy about mayonnaise,” says registered dietitian Asvini Mashru, RD, of Wellness Nutrition Concepts in Malvern, Pennsylvania. “Tartar sauce has the same issues as mayo. If you can find a mayo made with 100 percent olive oil instead of soybean oil, this would actually be a healthy choice.” Or make your own mayonnaise for a healthier option.

Ketchup

Piping hot French fries with a side of ketchup is an American favorite side but even if the fries are baked and not fried, dipping them in ketchup isn’t the healthiest way to go. According to Monica Auslander, a registered dietitian and founder of Essence Nutrition, one teaspoon is the equivalent of eating a sugar packet.

“It’s deceiving because it has no fat, so people think they can enjoy freely. Unfortunately, we now know that sugar is for more insidious than fat.” Her recipe for healthier ketchup includes: a jar of organic, unsweetened tomato paste and add a teaspoon of onion powder, 1/2 teaspoon of turmeric, 1/2 teaspoon of paprika, 1 teaspoon Himalayan salt, 1/4 cup apple cider vinegar, and 1/4 cup water.

Fat-free dressing

Turns out your healthy salad isn’t so healthy when you drizzle on fat-free dressing. “Most fat-free salad dressings are simply loaded with extra sugar,” states Mashru. “Remember that you need a good fat source to go with your salad to help absorb the vitamins and minerals in your veggies, so fat-free dressing is not a good option.”

Hoisin sauce

It’s been called the Chinese version of American BBQ sauce because like BBQ sauce, it’s deliciously sweet, spicy, and salty. Unfortunately, it’s a sugar bomb for your chop sticks.
Danielle Flug Capalino, a registered dietitian in New York City recommends oyster or sweet and sour sauce as a healthier option, like in this vegetable dish. “Oyster sauce another staple Chinese flavor is also sweet but has half the sugar as hoisin sauce.”

Ranch dressing

“Salads are healthy, so we are quick to ignore the nutritional value of the dressing we drizzle over them,” says Capalino. Instead of pouring on extra fat and calories with ranch dressing, try a tablespoon of tahini instead, suggests Capalino. “Tahini is made of ground sesame seeds, and although it is high in fat, it is good unsaturated fat.” She suggests diluting the tahini in a 1:1 ratio with water to thin out the consistency if desired.

Hot sauce

dding a little kick of hot sauce could add a big bang of sodium to your favorite dish. Hot sauces can contain upwards of 200 mg of sodium per teaspoon. The American Heart Association recommends staying within 1,500 mg of sodium daily. Let’s face it: You’re probably using more than a measly teaspoon on your wings and nachos.

Lori Williams, a registered dietitian at The Ohio State University Wexner Medical Center recommends using red pepper flakes or fresh hot peppers, like jalapenos to get the heat you desire in a healthier way – not to mention, hot peppers could make you live longer!

Facebook
Twitter
WhatsApp
Pinterest
Reddit
Delicious
LinkedIn
Facebook
Twitter
WhatsApp

Leave a Comment

Your email address will not be published. Required fields are marked *

READ NEXT

5 Side Effects of Drinking Too Much Lemon Water

We all know that lemon water has a long list of benefits including preventing dehydration, assisting with digestion, and supporting weight loss. But, like most things in life, you can

15 Common Diseases Doctors Often Get Wrong

Doctors are some of the smartest people around, but even they make mistakes after years of experience. Doctors often only have a short period (just 13 or so minutes!) to

5 of the Healthiest Salads You Can Eat

Do Eat: Greek Salad Registered dietitian Andy De Santis says, “The main strength of the Greek salad is its high monounsaturated fat content which comes from the olive oil and

8 Clear Signs You Need to Move More

While we all know that lack of exercise can lead to obesity, there are some lesser known things about lack of movement you should definitely know. Moving your body means

11 Signs You’re Way Too Dehydrated

Dehydration is a common health condition in which the body loses more water (whether through sweating, urinating, or breathing) than it takes in. The amount of fluid needs to be

Major Symptoms of Exocrine Pancreatic Insufficiency

Exocrine pancreatic insufficiency (EPI) develops when your pancreas doesn’t make or release enough of the enzymes which help your digestive system break down food and absorb nutrients. This enzyme shortage

10 Best Ways to Strengthen Your Bones

Maintaining bone health is essential at all stages of life and even if you have strong bones, you shouldn’t take this for granted. Bone conditions can occur at any age

5 Signs of Iron Deficiency You Shouldn’t Ignore

Iron deficiency is a condition in which blood lacks adequate healthy red blood cells. It is often underdiagnosed—and undiscovered. Watch out for these signs that you’ve developed iron deficiency anemia.

10 Foods That May Become Toxic During Summer

Burgers Undercooked meat puts you at risk for potentially life-threatening illness from a subtype of E. coli bacteria called O157:H7. “Your risk largely depends on the number of cows making

6 Signs You Need to See Your Dentist Right Away

If you’re having pain, bleeding, swelling, or other unusual symptoms in your mouth, it’s best to seek urgent dental care before the underlying problem becomes worse, says ADA spokesperson Ana

5 Incredible Secrets to Lose Weight

Have you ever wondered how is to lose weight with delicious meals? With so many temptations around us, we can’t really lose weight. Just think that one burrito has 1.000

Scroll to Top