[vc_row][vc_column][vc_column_text]With the variety of foods available today, it makes sense that there would also be a large variety of ways to “dress up” or help flavor your food. Along with things like herbs and spices comes the world of condiments.
Condiments can help make foods you like taste even better. Or, they can help foods you don’t care for as much more tolerable. Yet if you’re not careful, some condiments can have a detrimental effect on your health.
Like most foods, not all condiments are created equally, so it's helpful to know what the healthiest and unhealthiest condiments are so that you can choose wisely.
What are condiments?
A condiment is a broad term that refers to something used to add flavor or to compliment a food or dish. They are often used in cooking to marinate, boost flavor, and add appeal to food. Examples of foods that often use condiments include burgers, sandwiches, meat and seafood dishes, pasta, as well as raw veggies and crackers. Many types of condiments add little to no nutritional value, but some are much more caloric or contribute other nutrients.
The healthiest condiments
Mustard
Mustard is naturally very low in calories, providing only about 5 calories per teaspoon. It also provides basically no carbohydrates or fat. However, flavored mustard, such as honey mustard, can contain
added sugar, so it is best to stick to traditional kinds. The other culprit with mustard can be its sodium content, which can add up quickly. This is why it's still best to use mustard in small quantities, providing just enough to add flavor to whatever you’re eating.
Hummus
Hummus is a staple condiment in the Mediterranean region, which is known for its famously healthy
Mediterranean diet. It is typically made from just a few plant-based ingredients including garbanzo beans (aka chickpeas),
tahini, olive oil and some spices. Hummus provides plant-based protein, healthy unsaturated fat, fiber, and a slew of vitamins and minerals including magnesium, iron, zinc, many B vitamins and more. It typically contains no added sugar. Hummus is easy to make at home in a blender, or it can be storebought in a wide variety of flavors.
Vinegar
There are many types of
vinegar, including red wine, apple cider, balsamic and more. Vinegar has basically no calories and is also usually sodium and fat-free. It can be used to dress salads and side dishes, marinate foods, add flavor to sandwiches and more. Just be sure to still read the nutrition label as some brands of vinegar can contain added sugar or other less-healthy ingredients.
Pico de Gallo
This is a type of fresh salsa made with diced tomatoes, cilantro, lime, jalapenos and onion. While most salsas are low in calories and can be generally healthy choices, pico de gallo has the benefit of being fresher than jarred salsa and is therefore usually lower in sodium. The tomatoes in pico de gallo are a good source of the antioxidant
lycopene, which can help protect from some diseases.
The least healthy condiment choices
Ketchup
Most traditional ketchup brands use high fructose corn syrup as one of the main ingredients. High fructose corn syrup has been shown by
research to interfere with normal metabolism and contribute to weight gain. Ketchup is also generally high in added sugar and sodium by volume of serving size. This makes ketchup something to be used sparingly.
Barbecue sauce
Barbecue sauce seems like an innocent condiment, but it contains high amounts of many of the nutrients you would probably benefit from limiting, including calories, carbs, sugar and sodium. Some popular brands contain more than 15 grams of added sugar (about 3-4 teaspoons), and over 10% of your daily sodium limits. Many also contain less-healthy ingredients like high fructose corn syrup and artificial colorings.
Another big problem with barbecue sauce is that many people consume much more than the serving size, making its calorie, carb, sugar and sodium contents add up fast. So this is one you’ll want to limit.
Creamy salad dressings
There’s a lot of variety when it comes to creamy
salad dressings, but many are very high in calories and fat and may contain less-healthy ingredients like cream and vegetable oil. Two tablespoons of ranch dressing can contain about 140 calories and 14 grams of fat, while also being high in sodium. If you’re dipping something like vegetables or crackers in it or using it on a large salad, you are likely consuming much more. So, the numbers can add up fast.
Mayonnaise
Mayonnaise is high in calories and fat for a small serving size. Just one tablespoon can contain about 100 calories and 11 grams of fat, some of which is saturated fat. Many people use more than one tablespoon, so these calories and fat grams can also add up quickly.
The good news is that there are healthier versions of many of the less-healthy types of condiments. For example, for a healthier ketchup try
Primal kitchen’s Organic Unsweetened Ketchup, or
Simple Truth Organic 50% Less Sugar and Sodium Ketchup.
For barbeque sauce, try
Primal Kitchen’s Organic and Unsweetened Golden BBQ Sauce.
For a healthier mayonnaise, try
Spectrum Organic Mayonnaise with Olive Oil or
Chosen Foods Avocado Oil Mayo.
Finally, for a healthier salad dressing, consider
Annie’s Light Raspberry Vinaigrette.
Ultimately, the best types of condiments are those that are low in calories, sugar, salt and saturated fat. They are also minimally processed, made with mostly natural ingredients, and contain minimal preservatives or artificial ingredients. When you do consume the less-healthy condiments, you can try to buy healthier versions of them and/or use them sparingly to best support your health.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="162342" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1663089093031{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/2sisters-salsa-farm-fresh-salsa-honey"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="162344" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1663089109784{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/truff-black-truffle-infused-mayonnaise"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="162343" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1663089148509{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/stonewall-kitchen-gourmet-chipotle-aioli-9-75-oz"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
