Struggling to lose those last few pounds? We’ve all been there. You’ve cut calories, amped up your workouts, and still the scale won’t budge. It’s frustrating, we know. But don’t give up hope just yet. Adding hot sauce to your diet could be the secret weapon your weight loss journey needs.
Hot sauce may seem like an odd choice, but hear us out. Hot sauces like Cholula, Sriracha, and Tabasco contain virtually no fat, carbs, or protein. That means you can sprinkle them on foods for extra flavor without adding many calories. Plus, preliminary research shows that spicy foods like hot sauce may temporarily speed up metabolism and curb appetite.
Not all hot sauces are created equal, though. To get the weight loss benefits without unwanted additives, go for hot sauces with short ingredient lists, like Cholula or Tapatio. Avoid those with artificial colors, flavors, and preservatives, like Frank’s RedHot. And remember that a little hot sauce goes a long way, so use a light hand to keep calories in check.
Ready to give hot sauce a try? Keep reading as we share our picks for the best hot sauces for weight loss and how to incorporate them into your routine. With some spicy additions, you could finally see the scale start to budge.
Not All Hot Sauces Are Created Equal
When choosing a hot sauce for weight loss, read those labels! Many popular brands load up their sauces with sugar, preservatives, and other additives you’ll want to avoid.
Your best bet is to look for hot sauces with:
- Short ingredients lists
- Minimal added sugar (under 1-2g per serving)
- No artificial colors or flavors
- No excessive preservatives or stabilizers
Brands like Cholula, Tapatio, and Louisiana Hot Sauce fit the bill. On the flip side, avoid hot sauces like Frank’s RedHot that use artificial flavors and colors.
Our Picks for the Best Hot Sauces for Weight Loss
To make shopping easier, we’ve rounded up some of our favorite hot sauces that can give your weight loss efforts a flavorful boost:
Cholula Original
With just six simple ingredients, this iconic Mexican hot sauce packs a punch without unnecessary additives. The blend of arbol and piquin peppers provides a slow, smoky burn. Chopped cilantro adds bright, fresh flavor.
Serving size: 1 tsp (5 calories)
Tapatio Hot Sauce
Made from guajillo chiles and a hint of garlic, Tapatio is a medium-heat hot sauce that works well in any cuisine. We love it drizzled on eggs, tacos, roasted veggies, and more.
Serving size: 1 tsp (0 calories)
Frank’s RedHot Buffalo Wings Sauce
Okay, we know we said to avoid Frank’s. But their original Buffalo wing sauce fits our criteria with no artificial ingredients. The cayenne pepper sauce packs just enough heat.
Serving size: 1 tsp (0 calories)
Yellowbird Serrano Condiment
This award-winning sauce gets its kick from serrano peppers. Simple ingredients like papaya and carrots round out the flavor. It’s delicious on everything from fish to sandwiches.
Serving size: 1 tsp (0 calories)
Tabasco Original Red Sauce
You can’t go wrong with the OG hot sauce. Tabasco has been made from tabasco peppers, vinegar, and salt since 1868. The iconic flavor livens up any dish.
Serving size: 1 tsp (0 calories)
Pickapeppa Sauce
For those who find traditional hot sauces too spicy, Pickapeppa has you covered. This sweet and tangy Jamaican sauce adds big flavor without the burn.
Serving size: 1 tsp (5 calories)
How to Add Hot Sauce to Your Diet
Ready to tap into hot sauce’s weight loss potential? Here are some easy ways to start:
Use it as a marinade or dressing: Whisk hot sauce into extra virgin olive oil and lemon juice for a spicy salad dressing. Or mix it into Greek yogurt for a kicky veggie dip. Marinating proteins in hot sauce adds lots of flavor.
Spice up veggie sides: Roasted vegetables are already delicious, but a dash of hot sauce takes them to the next level. Try it on cauliflower, broccoli, Brussels sprouts and more.
Eggs, eggs, eggs: Wake up your standard scrambled eggs or omelet with a few shakes of hot sauce. It’s also tasty sprinkled over a mushroom and goat cheese egg white frittata.
Liven up lean proteins: Chicken and fish tend to be bland on their own. Hot sauce adds lots of flavor for zero calories. Use it in moderation to avoid overpowering these mild foods.
Bake it in: When making meatloaf, burgers, or other baked goods, add a teaspoon or two of hot sauce to the mix. The heat will spread evenly throughout as it bakes.
Top your tacos: Tacos are a go-to healthy dinner, and hot sauce can round out the flavor of fillings like chicken, shrimp, or beans.
Frequently Asked Questions
Q: Are there any side effects to eating a lot of hot sauce?
A: Consuming too much hot sauce can potentially cause stomach upset, heartburn or other gastrointestinal issues in some people. It’s best to start with small amounts and discontinue use if you experience any negative effects.
Q: What’s the difference between chili peppers and hot sauce?
A: Hot sauces are made from chili peppers that have been blended with other ingredients like vinegar, garlic, and spices. The blending and fermentation process helps distribute the heat and flavor. Chili peppers on their own tend to have more concentrated heat.
Q: Is hot sauce bad for you?
A: In moderation, no. Many hot sauces contain very few calories and can add lots of flavor. However, some varieties do contain high amounts of sodium, sugar or preservatives. Check the label and choose natural options without additives whenever possible.
Q: Can hot sauce really speed up your metabolism?
A: Current research shows hot sauce and other spicy foods can provide a small, temporary boost to your metabolism after a meal. However, the effect is minor and not a replacement for regular exercise.
Q: What foods go well with hot sauce?
A: Hot sauce complements many foods like eggs, chicken, fish, veggies, tacos, soups, and more. Start with a few dashes and add more to taste. Avoid overpowering mildly flavored foods.
The Takeaway
Adding hot sauce to your diet probably won’t lead to overnight weight loss. But using it strategically can add lots of flavor to foods so you don’t feel deprived. That can help with long term weight loss success.
Just be mindful of eating spicy foods in moderation, especially if you have gastrointestinal issues. And choose hot sauces with natural ingredients to avoid excess sugar or preservatives.
Along with a healthy diet and regular exercise, hot sauce can be one tool in your weight loss toolkit. So don’t be afraid to turn up the heat! Your tastebuds and waistline will thank you.
