Dietitans Agree: 3 Popular Condiments To Consider Avoiding This Fourth Of July Because They're Actually Loaded With Hidden Sugars, Including Barbecue Sauce

As summer rolls in and Fourth of July festivities approach, many of us eagerly anticipate outdoor gatherings, barbecues, and picnics filled with grilled delights and savory sides. While condiments like ketchup are staples at these events, they often harbor hidden sugars that can sabotage weight loss efforts and compromise overall health.

Condiments add flavor and zest to our favorite foods. However, they can also pack a surprising amount of added sugars, as highlighted by Dr. Rimas Geiga . These sugars, often disguised, contribute not only to the calorie count of our meals but also to a host of health concerns. Dr. Geiga warns against ketchup, barbecue sauce, and teriyaki sauce , in particular, Learn more about the risks of each below.

1. Ketchup

Where there's hot dogs, there's normally ketchup nearby. But just as hot dogs come with significant health risks when consumed in excess, this condiment isn't the healthiest choice around. "Ketchup can contain as much as a teaspoon of sugar in just one tablespoon," warns Dr. Geiga. He explains that much of this sugar comes from high-fructose corn syrup and other sweeteners, contributing unnecessary calories and sugar to your meal. These added sugars not only affect your waistline but also pose risks for dental health and can spike blood sugar levels, leading to energy crashes later on.

To stay on the healthy side, reach for low-sugar or no-sugar-added ketchup options that use natural sweeteners like stevia or erythritol. Alternatively, making your own ketchup using fresh tomatoes, vinegar, and spices is a great idea.

2. Barbecue Sauce

Barbecue sauce, beloved for its smoky flavor, can pack a hefty punch of sugar—up to 12 grams per serving. Dr. Geiga explains that much of this sugar comes from high-fructose corn syrup and molasses, turning what might be a lean grilled chicken breast into a sugar-laden dish. Excessive sugar intake is linked to weight gain and an increased risk of developing chronic conditions like diabetes and heart disease, making moderation crucial.

Look for barbecue sauces labeled "low-sugar" or "sugar-free," or make your own using tomato paste, vinegar, and spices. You can add a touch of sweetness with a small amount of honey or maple syrup for a healthier twist.

3. Teriyaki Sauce

Teriyaki sauce, favored for its savory-sweet profile in Asian cuisine, can pack in a surprising surplus of sugar. "Teriyaki sauce can hide over 10 grams of sugar per serving, primarily from added sugars such as high-fructose corn syrup," explains Dr. Geiga. He emphasizes that while it enhances flavor, excessive sugar intake from teriyaki sauce can contribute to weight gain and insulin resistance over time, impacting overall health negatively.

As an alternative, opt for reduced-sugar teriyaki sauces or make your own using soy sauce, ginger, garlic, and a small amount of honey or agave syrup. This allows for better control over sweetness levels while still enjoying the savory flavors of teriyaki.

Bottom line

Being mindful of hidden sugars in condiments is crucial for making healthier choices during holiday celebrations and beyond. By opting for low-sugar alternatives or preparing homemade versions this Fourth of July, you can enjoy your favorite flavors without compromising your health. These small changes can lead to significant improvements in overall well-being, helping you maintain a balanced diet and reduce the risks associated with excessive sugar consumption.

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