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See Also
See Again
© Shutterstock
0 / 30 Fotos
Mayonnaise
- “With processed refined soybean oil as the main ingredient in most mayo’s, there’s nothing healthy about mayonnaise,” says registered dietitian Asvini Mashru of Wellness Nutrition Concepts.
© Shutterstock
1 / 30 Fotos
Olive oil
- Even though mayo is not healthy in general, you can make it healthier by ensuring it's made with olive oil and not soybean oil.
© iStock
2 / 30 Fotos
Ketchup
- This one is a nightmare for your health. It's essentially just sugar. According to Monica Auslander, a registered dietitian and founder of Essence Nutrition, one teaspoon is the equivalent of eating a sugar packet.
© Shutterstock
3 / 30 Fotos
Tomato relish
- Try tomato relish instead. It's actually super easy to make, and you can buy it, too. It's usually a lot lower in sugar.
© Shutterstock
4 / 30 Fotos
Honey mustard
- Mustard and honey means a lot of salt and a lot of sugar. Indeed, honey is mostly sugar.
© Shutterstock
5 / 30 Fotos
Hummus
- If you're considering replacing honey mustard in a spread for sandwiches, then hummus might be a good option.
© Shutterstock
6 / 30 Fotos
Fat-free dressing
- These kinds of dressings usually fool people by being deceptively sweet. “Most fat-free salad dressings are simply loaded with extra sugar,” states Mashru.
© Shutterstock
7 / 30 Fotos
Greek yogurt
- Full-fat Greek yogurt should do the trick as a replacement. It's creamy, full of healthy fat, and low in sugar (usually).
© Shutterstock
8 / 30 Fotos
Hoisin sauce
- The Chinese version of American BBQ sauce is sweet and salty, but it's a sugar bomb.
© Shutterstock
9 / 30 Fotos
Oyster sauce
- Danielle Flug Capalino, a registered dietitian in New York City, says “oyster sauce, another staple Chinese flavor, is also sweet but has half the sugar as hoisin sauce.”
© Shutterstock
10 / 30 Fotos
Ranch dressing
- “Salads are healthy, so we are quick to ignore the nutritional value of the dressing we drizzle over them,” says Capalino.
© Shutterstock
11 / 30 Fotos
Tahini
- Try replacement tahini, a Middle Eastern condiment made from toasted ground hulled sesame. Although it's high in fat, it's good unsaturated fat.
© Shutterstock
12 / 30 Fotos
Hot sauce
- Hot sauces can be packed with salt. That's fine if you're only having a teaspoon, but are you? Why not ad chili flakes to your food to make it spicier? This can be done afterward. You can also add real chili pepper.
© Shutterstock
13 / 30 Fotos
Soy sauce
- It's very easy to go overboard on soy sauce. According to Auslander, the salt and sugar density in it drives our taste buds crazy.
© Shutterstock
14 / 30 Fotos
Coconut amino acids
- Coconut amino acids is a healthier alternative to soy sauce. It's a salty, savory seasoning sauce made from the fermented sap of coconut palm and sea salt.
© Shutterstock
15 / 30 Fotos
Sour cream
- “Avoid the artery-clogging version of saturated fat by swapping it out for Greek yogurt,” says Tody Amidor, a registered dietitian and author of 'The Greek Yogurt Kitchen.'
© Shutterstock
16 / 30 Fotos
Guacamole
- Avocados can be turned into guacamole so quickly that it should really be a crime! It's creamy and nutritious in the right way.
© Shutterstock
17 / 30 Fotos
Chocolate syrup
- No matter how dark the chocolate is in chocolate syrup, it will be pumped full of sugar. Usually it's made mostly with high fructose corn syrup. You're best off avoiding it (or at least treat yourself on occasion rather than daily).
© Shutterstock
18 / 30 Fotos
70% chocolate
- Edwina Clark, a registered dietitian and head of Nutrition and Wellness at Yummly, says: "If you’re desperate for chocolate, skip the imposters." Clark recommends 70% chocolate.
© Shutterstock
19 / 30 Fotos
Queso
- As dips go, this one is definitely on the unhealthy side. It's full of sugar, salt, and unsaturated fats.
© Shutterstock
20 / 30 Fotos
The real thing
- There's a strong saltiness to feta cheese, but if it's taken away (for the most part) by soaking it. You can then crumble it on the nachos.
© Shutterstock
21 / 30 Fotos
Meat-based gravy
- Heather D’Eliso Gordon, a Kaiser Permanente registered dietitian, says it’s high in "saturated fat, cholesterol, and refined carbs.”
© Shutterstock
22 / 30 Fotos
Gravy alternative
- There is a whole world of different gravy mixes out there, and they can be made using fresh vegetarian ingredients, too.
© Shutterstock
23 / 30 Fotos
BBQ sauce
- Your heart will thank you for cutting out the salt found in BBQ sauce.
© Shutterstock
24 / 30 Fotos
Try a rub instead
- Try making a rub by looking up one of the many recipes online. This way you can keep an eye on what's going into your food. Chalker recommends Memphis-style rubs.
© Shutterstock
25 / 30 Fotos
Blue cheese sauce
- On meat or healthy salads, it's not very useful to add spoons of unwanted fat and salt when we can choose a healthier alternative.
© Shutterstock
26 / 30 Fotos
Healthy alternative
- Susan Albers, a clinical psychologist at Cleveland Clinic, a New York Times best-selling author, and a leading food and nutrition expert, advises replacing it with Greek yogurt, white vinegar, fresh lemon, garlic, salt, and pepper mix.
© Shutterstock
27 / 30 Fotos
Duck sauce
- There's often nothing really off about the sauce you pour over your duck: it's usually made primarily with apricots. However, “it’s pretty easy to create your version without the sugar,” says Amy Isabella Chalker, a registered dietitian nutritionist in Santa Barbara, California.
© Shutterstock
28 / 30 Fotos
Chutney
- Chalker recommends making “a chutney-like mix of apricot, vinegar, spices, ginger, and a bit of raw unfiltered honey" for a "healthier version with even more freshness and flavor.” Sources: (The Healthy)
© Shutterstock
29 / 30 Fotos
© Shutterstock
0 / 30 Fotos
Mayonnaise
- “With processed refined soybean oil as the main ingredient in most mayo’s, there’s nothing healthy about mayonnaise,” says registered dietitian Asvini Mashru of Wellness Nutrition Concepts.
© Shutterstock
1 / 30 Fotos
Olive oil
- Even though mayo is not healthy in general, you can make it healthier by ensuring it's made with olive oil and not soybean oil.
© iStock
2 / 30 Fotos
Ketchup
- This one is a nightmare for your health. It's essentially just sugar. According to Monica Auslander, a registered dietitian and founder of Essence Nutrition, one teaspoon is the equivalent of eating a sugar packet.
© Shutterstock
3 / 30 Fotos
Tomato relish
- Try tomato relish instead. It's actually super easy to make, and you can buy it, too. It's usually a lot lower in sugar.
© Shutterstock
4 / 30 Fotos
Honey mustard
- Mustard and honey means a lot of salt and a lot of sugar. Indeed, honey is mostly sugar.
© Shutterstock
5 / 30 Fotos
Hummus
- If you're considering replacing honey mustard in a spread for sandwiches, then hummus might be a good option.
© Shutterstock
6 / 30 Fotos
Fat-free dressing
- These kinds of dressings usually fool people by being deceptively sweet. “Most fat-free salad dressings are simply loaded with extra sugar,” states Mashru.
© Shutterstock
7 / 30 Fotos
Greek yogurt
- Full-fat Greek yogurt should do the trick as a replacement. It's creamy, full of healthy fat, and low in sugar (usually).
© Shutterstock
8 / 30 Fotos
Hoisin sauce
- The Chinese version of American BBQ sauce is sweet and salty, but it's a sugar bomb.
© Shutterstock
9 / 30 Fotos
Oyster sauce
- Danielle Flug Capalino, a registered dietitian in New York City, says “oyster sauce, another staple Chinese flavor, is also sweet but has half the sugar as hoisin sauce.”
© Shutterstock
10 / 30 Fotos
Ranch dressing
- “Salads are healthy, so we are quick to ignore the nutritional value of the dressing we drizzle over them,” says Capalino.
© Shutterstock
11 / 30 Fotos
Tahini
- Try replacement tahini, a Middle Eastern condiment made from toasted ground hulled sesame. Although it's high in fat, it's good unsaturated fat.
© Shutterstock
12 / 30 Fotos
Hot sauce
- Hot sauces can be packed with salt. That's fine if you're only having a teaspoon, but are you? Why not ad chili flakes to your food to make it spicier? This can be done afterward. You can also add real chili pepper.
© Shutterstock
13 / 30 Fotos
Soy sauce
- It's very easy to go overboard on soy sauce. According to Auslander, the salt and sugar density in it drives our taste buds crazy.
© Shutterstock
14 / 30 Fotos
Coconut amino acids
- Coconut amino acids is a healthier alternative to soy sauce. It's a salty, savory seasoning sauce made from the fermented sap of coconut palm and sea salt.
© Shutterstock
15 / 30 Fotos
Sour cream
- “Avoid the artery-clogging version of saturated fat by swapping it out for Greek yogurt,” says Tody Amidor, a registered dietitian and author of 'The Greek Yogurt Kitchen.'
© Shutterstock
16 / 30 Fotos
Guacamole
- Avocados can be turned into guacamole so quickly that it should really be a crime! It's creamy and nutritious in the right way.
© Shutterstock
17 / 30 Fotos
Chocolate syrup
- No matter how dark the chocolate is in chocolate syrup, it will be pumped full of sugar. Usually it's made mostly with high fructose corn syrup. You're best off avoiding it (or at least treat yourself on occasion rather than daily).
© Shutterstock
18 / 30 Fotos
70% chocolate
- Edwina Clark, a registered dietitian and head of Nutrition and Wellness at Yummly, says: "If you’re desperate for chocolate, skip the imposters." Clark recommends 70% chocolate.
© Shutterstock
19 / 30 Fotos
Queso
- As dips go, this one is definitely on the unhealthy side. It's full of sugar, salt, and unsaturated fats.
© Shutterstock
20 / 30 Fotos
The real thing
- There's a strong saltiness to feta cheese, but if it's taken away (for the most part) by soaking it. You can then crumble it on the nachos.
© Shutterstock
21 / 30 Fotos
Meat-based gravy
- Heather D’Eliso Gordon, a Kaiser Permanente registered dietitian, says it’s high in "saturated fat, cholesterol, and refined carbs.”
© Shutterstock
22 / 30 Fotos
Gravy alternative
- There is a whole world of different gravy mixes out there, and they can be made using fresh vegetarian ingredients, too.
© Shutterstock
23 / 30 Fotos
BBQ sauce
- Your heart will thank you for cutting out the salt found in BBQ sauce.
© Shutterstock
24 / 30 Fotos
Try a rub instead
- Try making a rub by looking up one of the many recipes online. This way you can keep an eye on what's going into your food. Chalker recommends Memphis-style rubs.
© Shutterstock
25 / 30 Fotos
Blue cheese sauce
- On meat or healthy salads, it's not very useful to add spoons of unwanted fat and salt when we can choose a healthier alternative.
© Shutterstock
26 / 30 Fotos
Healthy alternative
- Susan Albers, a clinical psychologist at Cleveland Clinic, a New York Times best-selling author, and a leading food and nutrition expert, advises replacing it with Greek yogurt, white vinegar, fresh lemon, garlic, salt, and pepper mix.
© Shutterstock
27 / 30 Fotos
Duck sauce
- There's often nothing really off about the sauce you pour over your duck: it's usually made primarily with apricots. However, “it’s pretty easy to create your version without the sugar,” says Amy Isabella Chalker, a registered dietitian nutritionist in Santa Barbara, California.
© Shutterstock
28 / 30 Fotos
Chutney
- Chalker recommends making “a chutney-like mix of apricot, vinegar, spices, ginger, and a bit of raw unfiltered honey" for a "healthier version with even more freshness and flavor.” Sources: (The Healthy)
© Shutterstock
29 / 30 Fotos
Condiments that are terrible for your health (and what to replace them with)
A simple readjustment is all it takes
© Shutterstock
Condiments can make or break a healthy meal. If you're eating salads, you might not think that you are still loading your body with excess salt and saturated fats just based on the dressing, but you might be! We're programmed to crave high-energy foods for survival, but thousands of years have passed and we have dominated the food chain. Most of us can eat ourselves silly. The problem is that a dash of something usually becomes a dollop, which then becomes half a bottle...
You can still enjoy food, and you can still enjoy condiments, of course. But if you want to discover the ones that are the healthiest (and worst) to be eating, click through this gallery.
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