She Strengthens

The Sneaky Truth About Sugar in Condiments

Think you’re making a healthy choice by opting for teriyaki chicken over General Tso’s? Think again. Many bottled condiments are packed with sugar, and it’s high time we get savvy about what we’re really adding to our food.

Sugar by Any Other Name…

Condiments often hide sugar under various pseudonyms like high-fructose corn syrup, molasses, and cane syrup. These sweet additives sneak into the most unexpected dipping sauces, spreads, and dressings. We’ve broken down nine condiments that pack a surprising amount of sugar.

The Reality Check

We compared suggested serving sizes to reality, using data from the U.S. Department of Agriculture’s FoodData Central sugar measurements. We rounded up to the nearest whole number to account for variations between brands. Here’s what we found:

1. Ketchup

• Suggested serving size: 1 tablespoon (4g sugar)
• Reality: 2 tablespoons (8g sugar)

2. Sriracha

• Suggested serving size: 1 teaspoon (1g sugar)
• Reality: 3 teaspoons (3g sugar)

3. Barbecue Sauce

• Suggested serving size: 1 tablespoon (5g sugar)
• Reality: 2 tablespoons (10g sugar)

4. Mayonnaise

• Suggested serving size: 1 tablespoon (0g sugar)
• Reality: 2 tablespoons (1g sugar)

5. Sweet Relish

• Suggested serving size: 1 tablespoon (5g sugar)
• Reality: 2 tablespoons (10g sugar)

6. Honey Mustard

• Suggested serving size: 1 tablespoon (3g sugar)
• Reality: 2 tablespoons (6g sugar)

7. Light or Fat-Free Dressing

• Suggested serving size: 2 tablespoons (6g sugar)
• Reality: 4 tablespoons (12g sugar)

8. Teriyaki Sauce

• Suggested serving size: 1 tablespoon (3g sugar)
• Reality: 2 tablespoons (6g sugar)

9. Hoisin Sauce

• Suggested serving size: 1 tablespoon (5g sugar)
• Reality: 2 tablespoons (10g sugar)

Taking Control

Now that you know the truth, you don’t have to eliminate these condiments entirely. Just being aware of their contents can help you make better choices. Here are some tips to keep those sugary condiments in check:

1. Keep an eye on quantity: Stick to suggested serving sizes or use a rough guide like the size of your thumb tip.
2. Find less-sweet swaps: Explore alternatives like Dijon mustard, salsa, hummus, and herbs and spices to add flavor without sugar.
3. DIY it!: Make your own lower-sugar versions of your favorite condiments using whole-food ingredients.

Remember, you don’t have to sacrifice flavor to reduce sugar intake. By being mindful of condiment contents and making small changes, you can take control of the sugar in your food.