Condiments might not seem like a major player in your overall diet, but even as grown-ups, most of us eat more of them than we think. (After all, have you ever actually busted out a tablespoon to measure the ketchup for your fries?) That is why it is important to pay attention to what is actually in them.
Here are the worst condiments to avoid as much as possible and what to use instead. (Summary):
- May be made with fresh tomatoes, but does not count as an actual vegetable as it generally contains as much as 8 grams of super delicious sugar (high fructose corn syrup) per 2 Tbsp serving. Instead, try organic ketchup with real sugar or go all natural with sundried tomatoes.
2. Barbecue sauce
- Generally contains high fructose corn syrup + possibly carcinogenic artificial caramel colorings. Opt instead to purchase from small batch producers which may be zero in fake additives or make your own barbecue sauce.
3. Tartar sauce
- Contains the same bad stuff as conventional mayo. Opt to make your own instead with some good quality mayo or DIY mayo, with sweet pickle relish, minced onion, lemon juice, salt, and pepper.
4. Honey mustard
- The lovely sweet flavor of most bottled conventional mustards comes from high fructose corn syrup than actual honey. Opt to make on your own or just drizzle some real honey to plain mustard sauce.
5. Conventional mayonnaise
- Most are made with soybean oil, which is usually derived from genetically modified soybeans and that soybean oil could increase the risk of obesity and diabetes. Make your own mayo by combining egg yolk, lemon juice, vinegar, mustard, and 1/2 teaspoon salt and olive oil and whisk well in a medium bowl. An alternative healthier version is to opt for hummus, mashed avocado, or organic, non-GMO mayo made with canola or avocado oil instead.
6. Light salad dressing
- Apart from the sugars, light salad dressings get their rich, creamy texture from added thickeners and emulsifiers. Make an old-fashioned DIY version with just olive oil and vinegar.