What to watch out for:

Store-bought sauces often contain high amounts of salt, sugar, and preservatives.

Excess sodium may increase blood pressure, while added sugars can lead to weight gain.

Tip:

Opt for homemade or low-sodium, no-sugar-added versions. Simmer fresh tomatoes with garlic, onions, and herbs like basil or oregano for a healthier, tastier sauce.

Chili Sauce: Flavor with a Kick — in Moderation

Chili sauce adds spice and excitement to any dish, thanks to capsaicin, the compound that gives chili its heat.

Capsaicin may help boost metabolism, improve blood circulation, and even reduce inflammation.

Healthy serving:

Limit to 1–2 teaspoons (5–10 grams) per serving.

Potential benefits of chili sauce:

May increase fat burning and aid in weight management.

Can help lower appetite when used in small amounts.

Adds flavor without needing to add much salt or oil.

What to watch out for:

Many commercial chili sauces are high in sodium, sugar, and vinegar.

Eating too much can cause heartburn, acid reflux, or stomach irritation — especially if you have a sensitive stomach or ulcers.

Tip:

Make your own chili sauce by blending fresh chilies, garlic, vinegar, and a touch of honey. This gives you control over the salt and sugar content.