She Strengthens

The Hidden Truth About Your Favorite Condiments

When it comes to making healthy food choices, it’s easy to get caught up in the idea that certain condiments are better for us than others. But the truth is, many of our favorite dips, spreads, and sauces are packed with sugar – and lots of it.

Ketchup: The Classic Culprit

Take ketchup, for example. One serving size may be listed as one tablespoon, but let’s be real – who uses that little? In reality, we’re consuming at least two servings, which translates to a whopping 8 grams of sugar.

Sriracha: The Spicy Deceiver

Sriracha lovers, beware! This spicy sauce may seem like a healthy alternative, but it’s actually loaded with sugar. The USDA lists sriracha as having 1 gram of sugar per teaspoon, but who measures out their sriracha in teaspoons? Not us! In reality, we’re consuming at least 3 grams of sugar per serving.

Barbecue Sauce: The Sweetest of Them All

Barbecue sauce is another offender, with at least 5 grams of sugar per tablespoon. And let’s be honest, we’re not just using one tablespoon to baste our chicken or marinate our steak. We’re talking multiple tablespoons, which adds up to a lot of sugar.

Mayonnaise: The Sneaky Sugar Additive

Mayo may claim to have zero grams of sugar per serving, but don’t be fooled. The ingredients list tells a different story, and those “light” varieties are actually worse offenders, substituting sugar for fat to retain flavor.

Sweet Relish: The Name Says It All

Sweet relish is no surprise, given its name. But did you know that one tablespoon contains a staggering 5 grams of sugar? That’s thanks to high fructose corn syrup, which is often used to sweeten this condiment.

Honey Mustard: The Health Halo Effect

Honey mustard may seem like a healthier alternative to regular mustard, but think again. Many commercial brands list honey way down on the ingredient list, after high fructose corn syrup and sugar. That means we’re consuming at least 6 grams of sugar per tablespoon.

Light or Fat-Free Dressings: The Sugar Swap

Those “healthy” light or fat-free dressings may seem like a good option, but they’re actually piling on the sugar to replace the flavor and consistency lost from reducing fat. We’re talking up to 12 grams of sugar per serving!

Teriyaki Sauce: The Asian-Inspired Sugar Bomb

Teriyaki sauce is another sugar-laden condiment, using plain sugar, cane syrup, or high fructose corn syrup to get that sweet flavor. Depending on the brand, we’re looking at up to 7 grams of sugar per tablespoon.

Hoisin Sauce: The Stir-Fry Sugar Trap

Hoisin sauce, a popular condiment for meat and stir-fries, is also a sugar landmine. Sugar appears first or second on most bottled versions’ ingredient lists, which explains why a single tablespoon can contain up to 10 grams of sugar.

Taking Control of Your Condiments

So what’s the takeaway? You don’t have to eliminate these condiments from your diet entirely, but being aware of their sugar content can help you make more informed choices. Try sticking to serving sizes, exploring less-sweet swaps, and even making your own lower-sugar versions at home. With a little creativity and awareness, you can enjoy your favorite condiments without sacrificing your health goals.