There’s nothing better than a dash of hot sauce on a pasta or to compliment a big bowl of fries, but are these sauces filled with calories and sugars, or can you continue to eat them guilt-free?

Watching your calories is critical to a healthy lifestyle and weight loss, and the last thing you want to be doing is adding sauces to your food that isn't good for you. Some of the worst condiments are BBQ sauces and ketchup, but you’ll be happy to know that hot sauces don't fall into this category. Of course, you should always check the label concerning the nutritional value in hot sauces, but most hot sauces are extremely low in calories, per tablespoon, which is all you need dramatically increase the flavor of your food.

According to LiveStrong, hot sauces also contain capsaicin, and although further research is still required, there is believed to be a correlation between this chemical compound and weight-loss. There are also reports that hot sauce could prevent overeating because it controls your appetite and helps to burn more calories. A study published in the International Journal of Obesity in 2006, found that those who ate capsaicin as part of their diet felt fuller than those who didn’t.

In addition, a study found that capsaicin reportedly increased the levels of energy expenditure, and led to increased metabolism. And according to Daily Meal, capsaicin has been found to kill cancer cells in laboratory conditions.

To conclude, if you pay attention to the labels on your food, it’s pretty safe to say that most hot sauces are perfectly okay to add to your meals. Or, if you want to create a really great hot sauce and account for everything that’s in it, and cut down on the sodium and sugar content (although most hot sauces are low in calories and trans fats, they can contain sugar and sodium), consider making it at home.