The Worst Condiments for Your Waistline

You’ve finally managed to cut most of the fatty and sugary foods from your diet and you’re starting to feel happy about yourself. But wait, are you still using ketchup on your French fries, butter on your toast and sugar on your coffee? Using condiments here and there is great and adds to the flavor of your meals, but those calories will definitely add up. Today we share some of the worst condiments for your waistline.

Soy sauce

Soy sauce might not be high in sugar or calories, but it’s high in sodium. The main ingredient is obviously soy, which is one of the most genetically modified foods in the U.S. Add this to the sodium and you have yourself a real enemy for your waistline. Used in small amounts, soy sauce might be safe. However, regular use and in large quantities may mess up your digestive system and even hormones.

As an alternative, opt for organic low-sodium soy sauce or tamari.

Barbecue Sauce

Your roast meat, chicken or ribs couldn’t taste as sweet if not for barbecue sauce. However, it’s too sugary that two tablespoon serving loads as much as six grams of sugar. And knowing how tasty it is, you’re likely to use more than one tablespoon. Store-bought barbecue sauce is especially to be avoided since it contains added sugars that will not augur well with your waistline.


If you consider the calorie content of ketchup (at only 20 per tablespoon) you will be forgiven to think it’s not problematic to your health. But, before you dip your fries into a bowl of ketchup, think of all the additives and sugar that’s been added. It’s also loaded with salt that can easily add up considering one tablespoon is usually not enough. Your best bet is to make ketchup at home using simple ingredients such as tomatoes and a few spices.


Mayo is a favorite of many Americans, and it’s easy to understand why – because of its taste and flavor. Unfortunately, it’s not a healthy condiment thanks to the high-fat content, which comes from egg yolks and oils. It’s even worse when you learn about the type of oils that are used. These are refined and overly processed oils, such as canola oil and sunflower oil. What this means is that it loads you up with saturated fats and up to 100 calories. Make it a regular condiment and you’ll not like the outcome on your waistline. As an alternative, use Greek yogurt or make your own mayonnaise using extra virgin olive oil and organic egg yolks. ”

Salad Dressings

There are two types of salads you should avoid; creamy salads and light salads. Creamy salads are usually tasty. But, on the downside, they are packed with sodium, calories and saturated fats from combined ingredients of mayo, cheese, and refined oils. On the other hand, light salads have low-fat content. However, to make up for the fat that’s been taken out, sodium, sugar and artificial additives are added to improve taste and texture. You might think that since they are ‘light’ you’re doing yourself a favor, but on a closer look, they are actually unhealthy. Your best option is to use healthy oils like extra virgin olive oil and just keep it simple.


At first glance, pesto looks delicious and flavorful in its green natural color. It’s versatile and can be used in sandwiches or in your favorite dishes. But, like any other processed food item, this basil-based sauce is full of chemicals to keep it on the shelves for long and is also made from cheap oils and cheeses. A great alternative is to make your own right at home by blending fresh basil, extra virgin olive oil, garlic, walnuts, and a pinch of salt.

Pancake Syrup

It’s easy to mistake pancake syrup for the real maple syrup made from tree sap thanks to marketing adverts and misleading labeling. Pancake syrup is just but a load of unhealthy oils, high fructose corn syrup, and a bunch of artificial additives and colors. It’s better off eating your pancakes without the syrup.

Ranch Dressing

Avoid the bottled salad dressings whenever possible. The Ranch is loaded with plenty of salt, fat, calories, and harmful preservatives that may stress your digestive system. It has 73 calories and 15 grams of fat per tablespoon. This favorite vegetable or pizza dip is not your friend and you should ditch it completely.

Teriyaki Sauce

You may enjoy this sauce on your pieces of chicken or rice dish, but you’ll be surprised to learn that only two tablespoons of this sauce cover your daily sodium intake. Now add to that the high fructose corn syrup and your waistline is in trouble.


Condiments add flavor, taste, and texture to your dishes. Unfortunately, most condiments do this at the expense of your health, especially your weight. If you must buy your condiments from the stores, pay close attention to the ingredients listed in the labels and avoid anything that looks fishy.

All images by Pixabay


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