9 healthy condiments revealed — from guacamole to hot sauce

nutrition

by Brooke Steinberg

Enjoy the fact that not all seasonings are bad for you.

Many people feel that no meal is complete without ketchup, mayonnaise, mustard, hot sauce, ranch sauce, soy sauce, and other condiments.

Although you might think that adding these seasonings to food reduces its nutritional value, some experts believe that such additives are actually worth their salt, so to speak.

“Rather than vowing to cut out a food completely, I’d rather add in seasonings that really brighten your day and make your meals more enjoyable,” says dietitian Abby Sharp. told USA Today this week.

“If ranching is the only way to eat vegetables, then by all means include ranching,” she added.

When looking for the ideal seasoning, the one with the lowest calories isn’t always the healthiest.

Some contain artificial additives and large amounts of salt and sugar. For example, too much salt can lead to increased risk of high blood pressure, stroke, and heart disease.

Healthy condiments, on the other hand, tend to have little added sugar but are rich in fiber, protein, and healthy fats. According to Healthline.

When shopping for groceries, it’s important to pay attention to labels and nutritional information. Sharp said condiments labeled as “fat-free” or “low-fat” often have added sugar or salt to enhance flavor.

The healthiest options usually have the simplest and shortest ingredient lists.

According to WebMDHomemade seasonings may be less processed and lower in calories than those available in stores, but there are still many options on the grocery shelf that you can purchase without worrying about health risks.

Here are nine top seasonings selected by experienced health and nutrition experts.

plague

Pesto traditionally includes olive oil, Parmesan cheese, fresh basil leaves, and pine nuts.

WebMD reports that a quarter cup of pesto is enough to provide at least 8% of your daily intake of zinc, a nutrient that supports immune function and metabolism.

mustard

Commercial mustard is usually made from distilled vinegar, mustard seeds, turmeric, garlic powder, lemon juice, and salt and has only 6 calories per 10 grams.

Turmeric contains compounds that act as antioxidants, anti-cancer agents, and anti-inflammatory compounds, which have positive effects on the nervous system. Research shows that it can be just as effective in treating indigestion as prescription medications.

However, mustard can be high in sodium, so watch your intake.

guacamole

Guacamole contains potassium, fiber, and healthy fats from avocado. Sharp says guacamole is her favorite condiment.

“If we can add healthy fats, fiber and protein with seasonings, it actually adds nutrition to our overall diet and also improves the satiety of the meal,” she told USA Today.

balsamic vinegar

According to Healthline, balsamic vinegar is a black vinegar made from grapes that is rich in antioxidants that may protect against cell damage and lower your risk of heart disease.

soy sauce

WebMD suggests making “imitation” soy sauce at home as a healthier alternative to store-bought soy sauce, which can be high in sodium.

Stir in 1 cup of low-sodium vegetable broth. 1 tablespoon of vinegar. 2 teaspoons brown sugar. A little bit each of grated ginger, garlic powder, and black pepper. And a pinch of salt. Boil everything for about 1 minute, then simmer for about 10 minutes.

salsa, tomato sauce, ketchup

Tomatoes are a good source of potassium, biotin, iron, and zinc. They also provide lycopene, an antioxidant that helps reduce inflammation, according to WebMD.

‌By making your own tomato products, you can avoid consuming high fructose corn syrup, a sweetener known to increase your risk of developing obesity, diabetes, and other conditions.

Khums

The main ingredients contained are Khums Things like chickpeas, sesame paste (tahini), garlic, and olive oil are all considered superfoods in their own right.

Chickpeas contain protein, healthy carbohydrates, and fiber, and garlic and olive oil are commonly used in the Mediterranean diet.

hot sauce

Hot sauce contains just a few key ingredients: pepper, salt, and vinegar, which can contribute to the health of gut bacteria and aid digestion. food revolution network.

However, be careful if it has a high sodium content.

tahini

Tahini, made from ground sesame seeds, is extremely rich in plant-based protein. It also contains selenium, a mineral that reduces inflammation and promotes immune system and brain health.

Two tablespoons of tahini covers 10% of an adult’s daily protein needs.