Generally, when we think about condiments, we think of mayo and mustard– they’re basic, traditional sandwich toppers. Today, the condiment choices are far more robust. From flavored mustard to a wide variety of barbecue sauces, the choices abound and probably a bit complicated.
In addition to toppers, condiments are used in cooking to marinade, soften protein, increase flavor, and include an attract the taste buds. While many dressings don’t supply much nutrition to your diet, some do contain healthy components such as herbs, spices, heart-healthy fats, and anti-oxidants.
Regardless of whether you choose a healthy or not-so-healthy dressing, it’s wise not to drown your food in it. Rather, stay with the serving size.
The Healthiest Condiments to Add to Your Food
The dressings that made it to the healthiest list are those that are low in calories and unhealthy fat. They are likewise made with higher quality, less processed active ingredients that offer health advantages.
Mustard
Mustard is an extremely low-calorie (only 5 calories in one teaspoon), low-carbohydrate, and fat-free condiment that can amp up the flavor of food by adding a spicy kick. Most standard mustards, both yellow and spicy, are made of distilled vinegar, garlic powder, mustard seed, onion powder, salt, spices, and turmeric.
This suggests that mustard includes negligible calories, fat, protein, and carb in one serving. In addition, research studies have shown that turmeric might provide health benefits. Turmeric includes a substance called curcumin.
Preclinical research studies suggest that curcumin can serve as an antioxidant and has anti-inflammatory, anticancer, and neuroprotective homes.1 Flavored mustard, such as honey dijon, can include extra sugar, for that reason, make sure to always read the label before consuming.
According to the USDA, 1 teaspoon (5g) of spicy mustard includes 5 calories, 60mg sodium, and no fat, carbs, fiber, protein, or sugar.2.
Vinegar.
Whether balsamic, gewurztraminer, or apple cider, vinegar can be utilized to top sandwiches, dress salads, side meals, and marinate foods. This dressing is essentially calorie-free (varying from 0 calories to 10 calories per tablespoon) and contains no salt.
Research studies have shown that apple cider vinegar particularly may lower fasting blood glucose in individuals who are at risk for type 2 diabetes.
Hot Sauce.
Hot sauce, including original Tabasco and Sriracha sauce, is made from red chili peppers, which give it its spicy flavor. Studies recommend that including spice to your food can be satisfying and help to curb your appetite and potentially speed up your metabolic process.
Check out labels prior to putting, as Sriracha can consist of sugar. Attempt topping your egg scramble, vegetables, or entire grains with a dash of hot sauce.
Pico de Gallo.
This low calorie, low-fat, tasty and nutrient-dense salsa can zest up any meal. Typically made with tomatoes, onions, jalapeños, and lime, you can quickly make your own to minimize sodium.
Top your salad, vegetables, or protein with salsa to include taste. Or, simply dip fresh, raw vegetables in it as a treat.
Ketchup.
Ketchup clocks in at 17 calories, 5 grams of sugar, and 4 grams of carb in one tablespoon.4 Because of its carb and sugar material, catsup is a dressing that requires to be portion-controlled, particularly for individuals with diabetes who are following a modified carbohydrate diet.
If you can stick to one portion and choose a type of catsup that is not made with high fructose corn syrup, then it can be consisted of in a healthy meal strategy, especially if you are replacing a higher-calorie and fat item such as velvety dressing or sour cream.
Unhealthiest Condiment Choices.
The products on the unhealthiest pick list are high in calories, salt, fat, and/or sugar for a small serving. If you use these products often, you might wish to cut back and try replacing them with among the condiments on the healthy list.
Velvety Salad Dressing.
Creamy salad dressing made with sugarcoated, sour cream, mayo, and egg yolks is abundant in calories, sugar, and hydrogenated fat. A small serving can tack on a lots of calories.
Two tablespoons of store-bought creamy Caesar dressing includes 160 calories and 17 grams of fat.5 Vinaigrette contains 120 calories and 9 grams of fat.6.
Vinaigrette. FoodData Central. U.S. Department of Agriculture.
Mayonnaise.
The main factor mayonnaise is on this list is due to the fact that it is exceptionally high in calories for a small portion. It is made from entire components such as egg yolks, olive oil, and vinegar, one tablespoon of mayonnaise can cost you 94 calories and 10 grams of fat.7.
And while much of the fat is unsaturated (the healthy kind), it can be difficult to part control this dressing, which can result in excess calorie intake. If you are looking to handle your weight, then mayo is a simple component to leave out from your diet to minimize your general calorie consumption.
Replace mayonnaise with mustard when topping sandwiches for a lower-calorie alternative or utilize a small amount of avocado or hummus to make tuna or egg salad for a much healthier fat swap.
