What Makes Pasta Sauce Unhealthy? Key Ingredients to Watch For

According to a 2015 article, some store-bought pasta sauces contain as much sugar as a chocolate bar. While a simple tomato sauce starts with healthy ingredients, many commercial versions contain an abundance of added sugars, excessive sodium, and other additives that compromise their nutritional value, making many question what makes pasta sauce unhealthy.

Quick Summary

This guide explains the common unhealthy components found in many commercial pasta sauces, focusing on excessive sugar, high sodium, and questionable fats and additives. It contrasts store-bought sauces with healthier homemade alternatives.

Key Points

• Hidden Sugars: Many commercial pasta sauces contain surprising amounts of added sugar to balance acidity and enhance flavor, contributing to weight gain and inflammation.

• High Sodium: Excessive sodium levels in store-bought sauces can increase the risk of high blood pressure, heart disease, and strokes.

• Unhealthy Fats: Cream-based sauces are high in saturated fat, while some tomato sauces use cheap, processed vegetable oils that promote inflammation.

• Artificial Additives: Processed sauces often contain preservatives like potassium sorbate and modified starches to thicken the sauce and extend shelf life.

• DIY Control: Making your own sauce gives you full control over the ingredients, allowing you to avoid excessive sodium, sugar, and unhealthy additives.

• Label Literacy: Learning to read nutrition labels and ingredient lists is crucial for choosing healthier store-bought options that are low in sodium and added sugar.

The Hidden Dangers in Store-Bought Sauces

Not all pasta sauces are created equal. While a homemade version made with fresh, simple ingredients can be a healthy addition to a meal, many store-bought varieties are loaded with ingredients that undermine their nutritional benefits. The convenience of a jarred sauce often comes at the cost of added sugars, high sodium levels, unhealthy fats, and preservatives. Understanding what to look for on the label is the first step toward making a healthier choice.

Excessive Added Sugar

One of the most surprising culprits in making pasta sauce unhealthy is the amount of added sugar. Manufacturers often add sugar to balance the acidity of the tomatoes and create a more appealing flavor profile. However, this practice can turn a savory sauce into a sugar-laden one. Consuming excessive amounts of added sugar is linked to weight gain, type 2 diabetes, heart disease, and inflammation. Look for sauces that list 0 grams of added sugar per serving. Some brands even use high-fructose corn syrup, a particularly problematic sweetener linked to fatty liver disease. Reading the ingredients list carefully is essential, as sugar can be listed under many names, including sucrose, dextrose, and corn syrup.

High Sodium Content

Another major concern is the high sodium content found in many commercial sauces. While salt is a necessary flavor enhancer, processed sauces often contain levels far beyond what's needed. The excessive sodium intake linked to these products can contribute to high blood pressure, heart disease, and kidney problems. It is advisable to opt for a sauce with no more than 300 milligrams of sodium per half-cup serving. For comparison, homemade sauce has minimal sodium, giving you full control over the salt level. While the USDA states that tomatoes contain only a minimal amount of sodium naturally, any significant sodium content you see on a store-bought label is added.

Unhealthy Fats and Oils

Some jarred sauces, especially creamy ones like Alfredo, are notorious for their high saturated fat and calorie content. These fats can raise cholesterol levels and increase the risk of heart disease. Even tomato-based sauces can contain added oils. While some may use healthy extra-virgin olive oil, others opt for cheaper, more processed alternatives like canola or soybean oil. Soybean oil, in particular, has been linked to obesity and other diseases in research. These less healthy oils can increase the omega-6 fatty acids in your diet, contributing to inflammation and other health issues.

Artificial Additives and Preservatives

Commercial pasta sauces are designed for a long shelf life, and this often requires the use of preservatives and additives. Chemicals like sodium benzoate and potassium sorbate are used to prevent bacterial growth but can impart a bitter taste, which is then masked by—you guessed it—more sugar. Some sauces also contain modified food starches to act as thickeners, which can cause digestive issues for some people. The use of artificial ingredients contrasts sharply with a simple homemade sauce that relies on a few fresh ingredients for flavor and consistency.

Comparison: Homemade vs. Store-Bought Sauce

Feature	Homemade Sauce	Store-Bought Sauce
Control over Ingredients	Complete control over every ingredient.	Limited to what is listed on the label.
Sugar Content	Can be made with no added sugar.	Often contains high levels of added sugar.
Sodium Level	Can be adjusted to be very low.	Often excessively high; can be up to 27% of daily value in a half-cup serving.
Type of Fat	Uses healthy, high-quality fats like extra-virgin olive oil.	May contain cheap, processed oils and high saturated fats.
Additives	Naturally free of artificial preservatives and thickeners.	May contain preservatives, flavor enhancers, and modified food starch.
Nutrient Density	High in nutrients, including lycopene and fiber.	Often contains little to no nutritional value beyond calories.
Preparation Time	Requires time for chopping, simmering, and cooking.	Instant, ready to use out of the jar.

Making Healthier Choices

If making your own sauce isn't an option, you can still choose a healthier store-bought variety. Always read the nutrition label and ingredient list. Look for brands that have a short, simple ingredient list, ideally with no added sugar and low sodium. Tomato-based sauces are generally a better choice than creamy or cheese-based sauces, which tend to be higher in saturated fat. Some brands offer options that are explicitly labeled as low-sodium or with no sugar added. Checking the serving size is also crucial, as nutritional information is often based on small portions like a quarter or half-cup.

Conclusion

What makes pasta sauce unhealthy is not the tomatoes themselves, but the additives, excessive sodium, and hidden sugars in many processed, commercial varieties. While a convenient option for busy weeknights, these sauces can contribute to a number of health issues, including high blood pressure, weight gain, and inflammation. By either making your own sauce from scratch or carefully reading labels to select a low-sodium, no-sugar-added alternative, you can enjoy your pasta dishes without compromising your health. A sauce with fewer, simpler ingredients is almost always the better and healthier choice.

For additional health information on ingredients and nutritional values, refer to resources like the Harvard T.H. Chan School of Public Health's guide to salt and sodium at https://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/.

Further Reading

How to make your own healthy pasta sauce at home

• Simple Homemade Marinara: Sauté onions and garlic in olive oil, add crushed canned tomatoes (no salt added), and simmer with basil and oregano for 20-30 minutes for a flavorful, low-sodium sauce.
• Protein-Packed Cottage Cheese Sauce: Blend cottage cheese with fire-roasted tomatoes and a little reserved pasta water for a creamy, high-protein sauce.
• Hidden Veggie Sauce: Incorporate finely chopped vegetables like carrots, bell peppers, and zucchini into your sauce base and blend until smooth to boost nutrition.

Choosing a healthier store-bought sauce

• Focus on the Ingredient List: Prioritize sauces with recognizable, whole-food ingredients and no artificial additives.
• Compare Nutritional Labels: Check and compare the sodium and added sugar content across different brands before purchasing.
• Opt for Simple Marinara: Plain marinara sauces are typically a safer, healthier bet than more complex, creamy, or heavily flavored sauces.

Frequently Asked Questions

Are all store-bought pasta sauces unhealthy?

No, not all store-bought pasta sauces are unhealthy. While many contain high levels of added sugar, sodium, and preservatives, healthier options with simpler ingredient lists and lower sodium and sugar content are available. Always read the labels carefully to make an informed choice.

How can I tell if my store-bought pasta sauce has too much sugar?

Check the nutritional information label for 'Added Sugars.' Look for sauces that have 0 grams of added sugar. Also, scan the ingredients list for sugar, high-fructose corn syrup, and other sweeteners, which often indicate an unhealthier product.

What's wrong with high sodium in pasta sauce?

Excessive sodium consumption is linked to a higher risk of health issues, including high blood pressure, heart disease, and strokes. Many store-bought sauces contain unnecessarily high sodium levels, far exceeding what's needed for flavor.

Are creamy pasta sauces always unhealthy?

Creamy sauces, such as Alfredo, typically contain high amounts of saturated fat and calories from ingredients like cream, cheese, and butter. These are less healthy for regular consumption than simple tomato-based sauces.

Is canned tomato sauce unhealthy because of the canning process?

Canned tomatoes themselves can be a healthy base for sauce, as the canning process actually increases the bioavailability of lycopene, a heart-healthy antioxidant. The unhealthiness comes from added ingredients like salt and sugar in many pre-made, canned sauces, not the tomatoes themselves.

Can I make a store-bought pasta sauce healthier?

Yes. You can improve the health profile of a store-bought sauce by adding fresh vegetables like spinach, mushrooms, and onions, or lean protein. You can also dilute it with a bit of water to reduce the concentration of sodium and sugar, and add your own herbs for fresh flavor.

What is modified food starch and why is it used in pasta sauce?

Modified food starch is an additive used as a thickener in many processed foods, including pasta sauce. While not inherently harmful for most, its use is a sign of a more highly processed product, and some individuals may experience digestive distress.