Everything That's Not Healthy About Ketchup

Ketchup is an incredibly popular condiment. It's quick to add flavor to virtually anything, from burgers to fries to eggs. Some people even use it in more unusual ways, such as on vegetables or rice. Others throw it on corn, green beans, and even mashed potatoes. Urban legend says there are even some folks who like a little ketchup on their blueberries. Therein lies the beauty of the topping: It can conceivably go with everything, adding its distinctive flavor to virtually anything. Is it any wonder that restaurants are more than generous in giving out those tiny pouches?

Another reason for its widespread appeal may well be the fact that ketchup isn't married to a single flavor profile. It's a little bit sweet, yes, but it's also salty. It can be spicy in some iterations. Above all else, it's a tangy delight that can make the most subdued dish taste absolutely sublime. Ketchup has the innate ability to bring out the best in your favorite foods without robbing them of their own respective flavors. There's also the little fact that ketchup is downright simple to squeeze directly from the bottle. Everyone can enjoy it!

For all its ease and palatability, though, ketchup is not exactly considered a "health food." From excessive sugar to high sodium levels, ketchup's nutritional profile can throw some diets completely off track. Here are a few reasons why you may want to rethink ketchup — or at least consider how often you use it.

You may be familiar with high-fructose corn syrup and its negative reputation. There's a good reason for it, as it's one of the most harmful additions to any diet. Unfortunately, its presence in ketchup is often widely overlooked — which means if you're a regular ketchup consumer, you could be taking in far more high-fructose corn syrup than you even realize.

The simple truth is that many types of commercial ketchups contain high-fructose corn syrup, a type of sweetening agent linked to metabolic health issues like obesity and insulin resistance. It can also contribute to negative health outcomes when consumed in excess. Dr. Mark Hyman, MD, a functional medicine expert, explains to Cleveland Clinic, "Fructose goes straight to your liver and starts a fat production factory. It triggers the production of triglycerides and cholesterol."

It may even contribute to so-called "leaky gut syndrome," affecting digestion and potentially increasing your risk of developing type 2 diabetes. Because it may also increase your appetite, it makes it more likely that you'll consume even more sugar in its wake. This can have significant health consequences, contributing to issues like inflammation and heart disease. Says Dr. Hyman, "It can even cause fibrosis or what we call cirrhosis. In fact, sugar in our diet is now the major cause of liver failure and that makes sugar the leading cause of liver transplants."

While tomatoes, the primary ingredient in ketchup, are nutritious, ketchup itself is not exactly known as a nutritional powerhouse. In fact, it's nothing of the sort. That's because the process of making ketchup typically results in the loss of certain beneficial nutrients. This leaves the final product with considerably less nutritional value than that of fresh tomatoes. First, the tomatoes are strained to eliminate components like skin and seeds. Then they're cooked once more, often at extremely high temperatures, which in turn causes a significant degree of both mineral and vitamin loss.

The irony is that while consuming a few teaspoons could easily tip your daily sugar and salt intake over the recommended limit, the same can't be said for the micronutrients. Tomatoes might be high in beneficial vitamins A, C, and K, along with potassium and folate, but you won't get much of that when you're dipping your French fries or chicken in the sauce. Plus, any health benefits that you might glean would be minuscule — not to mention cancelled out by and large if you're eating slightly unhealthy, less than nutritious foods.

So what's the solution if you don't want to forgo your ketchup but also want to make sure you're really getting the most nutritional value out of every bite? Begin researching "natural" varieties that aren't loaded with added sugar and other unnecessary additives. These varieties may not taste the same, but they can bring some much-needed excitement to your plate.

Although it's very rare, it's possible to experience an allergic reaction to ketchup. You might have a tomato allergy, or your body may not tolerate potassium sorbate, which is present in some types of ketchup and behaves as a preservative. It's both colorless and odorless, so you'll never actually know it's there. 

Specifically, tomato allergies can manifest in a variety of ways. It can cause itchy skin, for example, and may even aggravate symptoms among people who already have eczema. That might mean redder, more irritated, and more uncomfortable skin. Severe allergic reactions can also affect the digestive system, causing unpleasant issues like diarrhea, nausea and vomiting, coughing and sneezing reminiscent of hay fever, and hives. Most people will develop their symptoms shortly after consuming the tomato. 

And while governing bodies have deemed potassium sorbate to be GRAS, or "generally regarded as safe," such a pronouncement may not be helpful if your system is sensitive to it. Common symptoms of a possible problem include nausea, tingling in the mouth, stomach upset, vomiting, and itchy skin. Explains Alyssa Wilson, MS, RDN, LD, a metabolic success coach, to Eat This, Not That!, "Although the FDA states that potassium sorbate is generally recognized as safe (GRAS), it is still best to limit food additives that could possibly trigger an inflammatory response."

If you follow a high-fat, low-carb diet, then you can't rely on ketchup to add flavor to your meals. Many of the ingredients in the recipe can threaten this diet, and key among them are sugar and high-fructose corn syrup. As the average ketogenic diet limits carbohydrate intake to anywhere between 20 and 50 grams per day, adding ketchup to your meals could potentially derail your goals.

Since many rely on their keto diets to stave off weight gain and to protect their bodies from medical issues like cancer, Alzheimer's disease, and PCOS, it's important to be mindful of the role that ketchup plays in your diet and how it could affect you. If you grow accustomed to the taste and find yourself reaching for the bottle regularly, your sugar intake may far exceed what you've outlined for yourself as an acceptable limit.

What's a keto diet follower to do if they've got a ketchup craving but don't want to give in to the red sauce? There are a number of alternatives that are just as flavorful and versatile, such as mustard and some types of hot sauce. Some even make their own ketchup, an option you might want to explore for yourself if you love the taste of ketchup and aren't quite prepared to give it up.