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.

Balance Is the Key

Whether tomato or chili, sauces should enhance your meal — not overpower it. Here are a few final reminders:

Check labels for sodium and sugar content.

Homemade sauces are always healthier and more flavorful.

Keep total sodium intake under 2,300 mg per day (or 1,500 mg if you have high blood pressure).

Pair sauces with plenty of vegetables, lean proteins, and whole grains for a balanced diet.

Final Thoughts

Both tomato and chili sauces can be part of a healthy lifestyle when used in moderation and made from natural ingredients.

A few tablespoons of tomato sauce or a teaspoon of chili sauce can add color, flavor, and nutrition to your meals — without tipping the scale toward excess salt or sugar.

So next time you enjoy pasta, grilled meat, or stir-fried veggies, go ahead and add that touch of sauce — just remember, a little goes a long way toward both taste and good health.