Ketchup is being hailed as “one of the greatest sources of antioxidants that exist” thanks to some key ingredients. And whilst it may be a great topping or dipping sauce, it also may be ideal for helping to fight against prostate cancer.
According to an endocrinologist, Isabel Viña, the benefits are all down to lycopene which is not just found in ketchup, but other tomato-based sauces too. Lycopene is a “carotenoid with a unique antioxidant power” which “acts on cells, preventing damage associated with harmful external agents, such as ultraviolet radiation, and has profound anti-inflammatory effects.”
This means that ketchup, which contains the all-important lycopene, may help to mitigate the negative consequences of excessive chronic inflammation, such as cardiovascular diseases and even certain types of cancer, such as colorectal or prostate cancer.
The endocrinologist, further noted in Jordi Wild’s podcast that “ketchup has one of the greatest sources of antioxidants that exist, which is lycopene. Both tomato sauce and ketchup are high in this antioxidant” surprisingly adding “even more so than natural tomatoes, reports lavozdegalicia.es.
Is ketchup healthy?
The doctor answered this question saying that whilst it can’t be included under the umbrella of something that’s so-called “healthy” since all products differ, it’s best to be on the look out for ketchup which don’t contain added sugars or unnecessary fats.
These options are a “magnificent source of lycopene, a carotenoid with a unique antioxidant power, much more than, for example, beta-carotene”, she explains. So what should we look for when buying ketchup in order to have these benefits?
Dr Viña says that there are several studies that have investigated the association between the consumption of lycopene and tomato products and prostate cancer: “For example, a large observational study in the United States found that a high intake of lycopene reduced the risk of prostate cancer by 21%, and a high intake of tomatoes and tomato products was associated with a 35% lower risk of total prostate cancer and a 53% lower risk of advanced prostate cancer.
However, she clarifies that not all studies carried out to date have found such strong associations. “A more recent analysis from 2016 concluded that, in general, the consumption of tomatoes and derivatives may have a weak protective effect against prostate cancer. But as I always say, every stone makes a wall, and the sum of a few makes a lot.”
Àlex Yáñez de la Cal, dietician-nutritionist and doctor in Physical Activity and Sports Sciences, adds that “in addition to improving the health of the prostate, lycopene would also help with androgenic alopecia, which is also a very common problem among the population.” Another source of lycopene is pumpkin seeds, he reveals, which may be a better option for some.
How much ketchup should I eat to get the benefits?
The observational study referenced earlier – which showed a high intake of lycopene reduced the risk of prostate cancer by 21% – suggested consuming two to four servings per week is ideal, but there is no definitive consensus on the matter.
“Some recommend 20 milligrams of lycopene as an effective dose,” explains the nutritionist.” Around 130 grams of tomato provide between 4 and 10 milligrams of lycopene.
Dr Viña also noted: “Tomato sauce, the same as ketchup, consumed two to four times a week, had the strongest protective association with prostate cancer risk due to its higher lycopene content.”
To reach 20 milligrams, you would need to consume around 300 grams of tomato, he says and with many ketchup bottles typically containing 250-300g, consuming an entire bottle is hardly a practical approach. “However, incorporating tomatoes into meals and adding a bit of quality ketchup can be a good option—provided it’s a good-quality ketchup, of course,” the nutritionist advises.