Avoid sauces with added sugar

Most kitchens include sauces like ketchup, barbecue sauce, spaghetti sauce, and sweet chili sauce. However, the majority of people are unaware of their sugar intake.

"Condiments can be a sneaky source of added sugar, empty calories, and extra sodium. Look out for premade Asian sauces like teriyaki or sweet and sour - instead look for a lower sugar option or make your own”, says Zoë Schroeder, MS, RDN, CSCS. 1 teaspoon (5 grams) of sugar is contained in a 1-tablespoon (17-gram) serving of ketchup. That means ketchup has 29% sugar, making it sweeter than ice cream. To avoid hidden sugars in condiments and sauces, look for those that are labeled "no added sugar". Herbs and spices, chili, mustard, vinegar, pesto, mayonnaise, and lemon or lime juice are all naturally low in added sugars and can be used to season your food.