Melissa Hawthorne, MS,RD, LD
St. Hope Foundation, Houston, Texas
Carbohydrates are in everything and in our weight-conscious society we are always looking for ways to lower our consumption of them. We tend to focus on items like pasta, cereal and bread when looking to cut carbs but you may want to also look at the amount of sauces used during meals. Everyday sauces like Ketchup and BBQ Sauce are loaded with hidden carbs. Here are a few examples:
- Barbecue Sauce – Most brands are made with ketchup, brown sugar and molasses. This sugar concentrated base can add as much as 17 grams of carbohydrates in just two tablespoons of sauce. Look for barbecue sauces that have less added sugars.
- Spaghetti Sauce – Most spaghetti sauce manufacturers add sugar to balance the tartness of the tomatoes. Unfortunately, when sugar is added to the sauce, the carbohydrate amount increases as well. Some varieties have as much as 14 grams per ½ cup serving. Search for brands with no added sugar or no more than 6 grams of sugar.
- Fat-Free Salad Dressing – When manufacturers make a fat-free product, it usually means they have to add other ingredients to make it tasty such as: honey, corn syrup, sugar, maltodextrin and other sweeteners that raise the carbohydrate count to as much as 16 grams per 2 tablespoons. Choosing a light salad dressing would be a better choice; less calories, more satisfying taste and usually less carbohydrates.
Being aware of the amount of hidden carbs in your favorite sauces can help you better manage your overall carbohydrate intake.
About Melissa Hawthorne, MS, RD, LD
Melissa Hawthorne, MS, RD, LD earned her Bachelor of Science in Nutritional Science from Texas A&M University and her Master of Science in Nutrition from Texas Woman’s University. Currently, Melissa is a Registered/Licensed Dietitian at St. Hope Foundation and frequent contributor to OfferingHope.Org.