Dipping sauces: How healthy are they?

I eat super healthy these days and still can’t feel the change in my body or weighing scale. Trust me; this is the most frustrating part of any weight loss journey. You’re making all the required changes in your diet and lifestyle, but the scale doesn’t move an inch. There can be plenty of reasons behind this. Maybe you’ve hit a weight loss plateau, or you’re binge eating healthy food(calories still count), or the condiments you’re eating to give your healthy dish a tasty touch. No one wants to eat bland food, but the condiments can mess with health easily. Those delicious condiments are rich in salt, sugar, fats, and preservatives. So, pouring those dips, sauces, seasoning, etc., mindlessly will ruin your healthy meal. We’ve got some tips about those delicious dips, so let’s dive into the topic and let’s check how healthy are those dipping sauces?

Dipping sauces: How healthy are they?

1. Ketchup: It might be a great snack companion, but it is not what it claims to be. Ketchup requires tomatoes, salt, vinegar, onion powder, garlic, and a little bit of sweetener when made at home. All these ingredients can enhance the nutritional value of your food. But, the readymade ones available in the market have tones of added-sugar. One tablespoon (16 gms) of ketchup contains 30 calories. The number here might sound low, but who stops with one spoon? Even the few extra spoons can exceed your daily calorie goals. If you like eating it frequently without thinking much about the calories, then ketchup might be the reason for your weight gain despite eating healthy.
2. Barbecue Sauce: Grilling is the word that will strike your mind when you’ll hear about barbecue. And, it’s an intelligent approach to cook something healthy and delicious. Two tablespoons of barbecue sauce contain 58 calories and 11g of sugar. So, a lot of it will turn healthy into unhealthy. 
3. Soy Sauce: Soy sauce that is originated in China is made from soybeans and wheat. The ingredients used are healthy, and it is low in calories, fat, and sugar. But, the problem with this most essential of Chinese pantry is high sodium content. One tablespoon contains just ten calories and 910 mg of sodium. Its sodium content can cause problems like hypertension, and it’s always easy to go overboard with soy sauce. So, pick the low sodium soy sauce and keep your portion size under control. 
4. Mayonnaise: This creamy spread can make things taste even better. It is made mainly from egg and oil, and it is almost 100 percent fat. Don’t get fooled by the front claims and read the ingredients list carefully before deciding. One tablespoon(14 g) of mayonnaise contains 102 calories and 11 g of fat. Greek Yogurt can be one of its healthier substitutes as they are tart and tangy, just like mayo. Add some chopped veggies, herbs, etc., to make it more tasty and healthy.
5. Maple Syrup: Maple syrup is considered to be healthier and nutritious than sugar. Made from the maple tree’s sap, it is almost 100 percent sugar, with some antioxidants and minerals. The syrup contains sucrose, which breaks into fructose and glucose. Study shows that fructose consumption can increase the risk of non-alcoholic fatty liver disease. One tablespoon contains 54 calories and 12 g of sugar. So, check before you pour this sweet sugar-loaded maple syrup. 🙂
6. Hummus: This famous dip or a spread has a good amount of vitamins and minerals. The hummus ingredients are linked to many health benefits and rich in good fat because of their sesame seed and olive oil content. One tablespoon of hummus contains 25 calories and has no added sugar. Hummus is versatile. Use it as a base in sandwiches or a wrap, or pour some on the top of your salad. It is still not advisable to overeat and have 2 – 4 tbsp in a day to enjoy its goods.
7. Cream Cheese: A popular spread in sweet and savory dishes is typically made from cream but can sometimes be made with milk and cream. Cream Cheese is a good source of Vitamin- A, antioxidants and may have probiotic effects. But, 1 tbsp of it has 350 calories and 34 g of fats. So, it is good to have them in moderation.
8. Ranch Dip: This dipping sauce tops the list as one of the worst healthy food choices. 1 tbsp of the ranch has 63 calories and 6.7 grams of fat. So, this dip can quickly turn your healthy salad or a sandwich into an unhealthy dish. (In case you were trying to save few calories through a salad.
9. Mustard sauce: There are plenty of mustards available in the supermarket, and they differ from each other in the ingredients used. And, that’s what makes them taste different from one another. You can find some fat-free options, too but look for the nutritional values. Honey mustard is high in calories (2tbsp has 110 calories) and sugar (8 g), but regular mustard is low in calories (1 tbsp has 6 calories), carbs, and added sugar. Have this flavorsome sauce in moderation, else that sodium content will eventually add up, causing other health problems.
10. Nut Sauces: Nut sauces are high in calories, and one can easily overeat them. Nuts are high in calories that eventually make these nut sauces calorie-dense. On top of it, other ingredients and preservatives can decline the health benefits they have. They can add ~50 calories per tablespoon to your dishes. The nutty, crunchy flavor of peanuts, almonds, or cashew is overall a healthy protein and fat source if you have them in moderation. These dipping sauces can add too much calories if you’re not conscious about your portion size.

Learn how to control the portion size of dipping sauces to get their health benefits. Shop smart and don’t run after the front claims(they’re just for attracting customers). Otherwise, they’re just healthy turned unhealthy.