Do you know how much mayo, ketchup, and hot sauce you eat in a typical week? If not, you might be surprised. The average American consumes over 30 pounds of ketchup annually — about one pound per month! And what about mayonnaise? It's one of our favorite condiments for sandwiches and salads, but it can quickly add up in calories and fat content.
That's why we've put together this list of healthy condiments to help you keep track of your nutrition on busy days when you don't have time to count calories or carbs. Keep reading to find out which are the best choices for your diet:
Ketchup
Ketchup is a tomato-based sauce made with vinegar and spices, and it can be used as a condiment or an ingredient in recipes. Ketchup has been around since the 17th century and was invented by British colonists trying to replicate Chinese sauce. Today, many types of ketchup are available in stores, including low-sodium versions for those concerned about sodium intake and sugar-free varieties for those looking for less sugar.
Ketchup is high in calories and carbs--it contains about 20 grams of carbs per tablespoon (30 ml)--so if you're watching your weight or blood sugar levels closely, consider using other types of sauces instead.
Mayonnaise
Mayonnaise is a creamy oil, egg yolks, and vinegar dressing. It's a popular condiment for sandwiches, salads, and other dishes. Mayonnaise is high in fat and calories but contains vitamins and minerals.
Mayonnaise can be made at home using egg yolks, oil or butter (or any combination thereof), lemon juice or vinegar as an acidifier, salt for flavor balance, and mustard powder for thickness control.
The healthiest mayonnaise is made with extra-virgin olive oil containing heart-healthy fats. If you make your own at home, swapping out the olive oil for a healthier fat source, such as avocado or coconut oil, is easy.
Hot sauce
Hot sauce is a good vitamin C. Vitamin C helps absorb iron, a mineral that promotes healthy blood cells and improves your immune system.
Hot sauce is also packed with capsaicin, which acts as an anti-inflammatory agent in the body. This can help reduce pain and swelling from injuries or arthritis, as well as asthma symptoms, by loosening phlegm in the lungs so you can cough it up easily (source).
Antioxidants are powerful antioxidants in many fruits and vegetables that help fight free radicals and prevent premature aging or disease. Hot peppers contain capsaicinoids which have been shown to reduce the risk of developing cancerous cells (source).
Potassium is another important mineral in hot peppers because it helps regulate blood pressure by balancing electrolytes within your body's cells (source). It also plays an important role in muscle contractions like those that happen when you exercise!
Vitamins A & E are two vitamins needed for healthy skin & hair growth and other functions related to vision health.
Balsamic vinegar
Balsamic vinegar is a good low-calorie option for those watching their weight. It's also very low in carbs and fat, with only about ten calories per tablespoon. Balsamic vinegar contains potassium, vitamin A, and manganese, which help keep your skin hydrated and boost immunity to infection or disease. It also has copper, calcium, and iron; these minerals help maintain healthy blood pressure levels so you can stay energized throughout the day!
Vinegar is also a great option for people following a low-carb diet. It's been shown to help reduce blood sugar levels and insulin resistance in people with diabetes, which can help lower your risk of developing type 2 diabetes.
Mustard
Mustard is a condiment made from the seeds of a mustard plant. It's used as a flavoring to add spice to foods and has medicinal properties. Mustard comes in many varieties, including yellow, brown, and Dijon (a type of French mustard).
Mustard can be used as an ingredient in sandwiches, hot dogs, hamburgers, and other dishes that call for it--or you can use it on its own by spreading it on bread or putting it on top of your favorite salad greens.
The most common types of mustard are yellow and Dijon. Yellow mustard is made from ground mustard seeds mixed with vinegar, spices, and turmeric for color.
Salsa
Salsa is a condiment made from chopped tomatoes, onions, and peppers. It's low in calories, carbs, and fat and has plenty of vitamin C.
Salsa can be used as a dip or spread on sandwiches or crackers. Or you can use it to spice up a boring meal by adding it to rice or pasta dishes that need flavor.
It's easy to make your salsa at home. All you need are some fresh tomatoes, onions, and peppers. Chop them up into small pieces and mix with some garlic, salt, and pepper.
Conclusion
We hope this article has helped you understand the healthiest condiments and their benefits. Whether you want to lose weight or eat healthier, these options can be a great addition to any diet plan. They have few calories or carbs, so they won't sabotage your progress while still providing flavor!
