7 Unhealthy Condiments You Need to Cut Back On

Ketchup

Ketchup may be one of the most common condiments used in American kitchens, but that doesn't make it healthy. Even if it contains tomatoes, it is high in sugar and sodium. It also contains high carbohydrates, calories, and saturated fat. As an alternative, use homemade salsa to avoid extra sugar.

BBQ Sauce

This thick sauce gets its sweetness from lots of sugar and contains about as much sugar as ketchup. In fact, just 2 tablespoons of BBQ sauce already contain 100 calories. If you want a healthier alternative, combine low-sodium soy sauce with an artificial sweetener.

Mayonnaise

Mayonnaise is a condiment that goes with just about anything, but unfortunately, it's one of the worst condiments that you can partner with your food. Even non-fat varieties are very high in calories and sodium content. Make your own version of mayo by mixing Greek yogurt with lemon juice, mustard, pepper, and spices. Greek yogurt is high in calcium and protein, so you have additional nutrients right there.

Sour Cream

Although sour cream can be nutritious, there are certain brands that make use of non-organic dairy products to create this condiment. These brands often contain rBGH, a genetically engineered bovine growth hormone that can increase your risk of developing cancer. You can create your own sour cream by using fresh, raw, or organic cream rather than buying the tubs available in the market.

Ranch Dressing

Ranch dressing is popular as a salad dressing and dip for just about anything. But, remember, ranch dressing is made of mayonnaise and sour cream, so it's really chock-full of fat without any nutritional value. A quarter-cup of ranch dressing has 220 calories and 22 grams of fat. Healthier, more flavorful options include hummus, black bean dip, and salsa.

Salad Dressing

Most salad dressings aren't that great for your health, as they are full of fat and sugar. Even those that claim to have healthy ingredients usually have very low amounts of anything beneficial; those that boast olive oil for heart health are typically diluted with canola oil. They don't contribute anything substantial to your health. If you really must have salad dressing, use a blend of olive oil and vinegar instead.

Maple Syrup

Maple syrup is not entirely unhealthy, as it contains phenolics and antioxidants, but it's also very high in sugar. You can definitely do better than that. Choose healthier alternatives to maple syrup, such as honey or agave nectar.