Is Ketchup Healthy?

Summertime brings on lots of grilling of burgers, and what goes better with a burger than a squirt of ketchup? Ah yes, the sweet, salty, sour, bitter, red liquid has become a staple in most kitchens and many people can't imagine eating without it. There are even t-shirts that say, "I put ketchup on my ketchup". Kids love it so much the government tried to classify it as a vegetable! But how healthy is America's favorite condiment? That's debatable.

Many believe that ketchup is healthy because it contains tomatoes, which can lower your risk for heart disease due to their lycopene content. Lycopene can also protect against many other forms of cancer, such as prostate, and shields the skin from sun damage. Tomatoes are also rich in vitamin C. However, that's about as far as the nutritional aspects of ketchup go.

Most ketchups are loaded with salt and sugar, which are widely recommended to have in moderation. The sugar used in ketchup is often high fructose corn syrup, one of the worst sweeteners you can consume. Other brands use fructose, which is thought to actually increase hunger and cravings for sweet foods, or agave nectar, which is really no different then table sugar. Ketchup also contains vinegar, a very acidic food that can through off the internal balance of your body. And who knows where the "natural flavors" come from...

Despite the nutritional drawbacks of ketchup, Americans and people around the world will certainly continue consuming it, but there are some healthier options if you're willing to make an adjustment.

Organic ketchup is a better option since there are no pesticides or GMOs used. It also contains three times as much lycopene. But make sure to check which sweetener is used and opt for agave nectar if given the option.

Look for a glass bottle. Though ketchup is known for being tough to get out of them, glass bottles are better on the environment and don't leach chemicals like the popular squeezable plastic. As for the struggle, just tap on the neck or hit the bottom of the container and it will come right out. It's hard to find organic ketchup in glass though. 

Try to find a no-salt added option.

Use less ketchup and abide by the serving suggestions (it's a lot less than you think!). This will keep down the amount of salt and sugar you consume. Try using mustard (sugar free and lower in calories), salsa, or fresh tomatoes instead.

Make your own ketchup! Seriously, it's not that hard and you'll have complete control over the ingredients. Make a big batch and it will last you a while, and probably even taste better! All it takes is some fresh tomatoes and spices - you don't even have to use salt or sugar! Do a web search and you'll find lots of recipes.

Whitney Lauritsen is a filmmaker, environmentalist, and vegan who promotes healthy living on her site www.ecovegangal.com. She shares tips on how to be kind to your body and the earth via video, photography, and writing. You can find her talking about being healthy and green on Twitter and Facebook.