Tomato ketchup is one of the most popular sauces in the world, but despite its widespread use, debate continues over whether it has any health benefits or if its harms outweigh its benefits.

According to a report published by the British newspaper The Telegraph, Charlotte For Green, a certified nutritionist, says: "Ketchup contains less fat than mayonnaise, which can have up to 80 percent fat, and it is lower in sugar than barbecue sauce. But it contains more sugar than mustard, which is almost sugar-free, and its sugar content is close to that of brown sauce. From a nutritional standpoint, ketchup falls in the middle; it is not a healthy food, but it is also not the worst sauce you can consume."

Three reasons why ketchup is unhealthy

1 - Contains high amount of sugar

Janet Badfield, a nutritional therapy specialist, says: "Each tablespoon (15 ml) of ketchup contains approximately one teaspoon of sugar. Health authorities recommend that daily sugar intake should not exceed 7 teaspoons, but many people consume more than one tablespoon of ketchup in a single meal, increasing the amount of sugar consumed."

2 - Most types are classified as ultra-processed foods

Badfield explains: "Ultra-processed foods are products that have undergone significant industrial modifications, with added substances such as preservatives, emulsifiers, stabilizers, extracts, flavorings, sweeteners, and colorings. Ketchup is typically classified in this category because it contains herbal or spice extracts, and sometimes modified starch, flavorings, and sweeteners."

3 - Often consumed with unhealthy foods

Green says: "Ketchup is usually served with ultra-processed meats, fried foods, or refined carbohydrates, which are foods that affect health to a much greater extent than ketchup itself."

Does ketchup have health benefits?

Ketchup is primarily based on tomatoes, which are known for their health benefits. For example, traditional Heinz ketchup contains 148 grams of tomatoes per 100 grams of product.

Tomatoes are a good source of fiber and vitamins A, C, and K, and also contain folic acid and potassium. Although a typical serving of ketchup provides only limited amounts of these nutrients, it is considered one of the most concentrated sources of lycopene, the red pigment and antioxidant believed to have anti-cancer, anti-inflammatory, and anti-diabetic properties.

Research indicates that the heat used in ketchup manufacturing helps the body absorb lycopene better, and studies link consumption of tomato-rich foods, including ketchup, to a reduced risk of stomach cancer, possible protection against prostate cancer, and a contribution to lowering the risk of heart disease.

Green says: "It's true that ketchup contains lycopene, which is associated with heart health, but it is an exaggeration to consider it a good source. Processed tomatoes provide lycopene that is easier to absorb than raw tomatoes due to heat processing, but the amount a person gets from a small serving of ketchup remains limited."

What makes ketchup healthier?

The main problem with ketchup remains its sugar content, as all types, even the most natural and least processed, contain sweeteners.

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