2 weeks Ago By Yahoo Life
Love slathering your food in ketchup and mustard? Here's what to know about condiments and health. (Getty Creative) MirageC via Getty Images n You always ask for extra ketchup for your fries, douse your hot dogs in mustard and won’t go near raw broccoli unless there’s a bottle of ranch involved. We get it: You love condiments.
So what if we told you they’re getting a healthy rebrand? n Take Smash Kitchen , the sauce brand cofounded by actor Glen Powell , which promises “clean condiments” (ketchup, mayo, barbecue sauce and Dijon mustard) made with organic ingredients and no artificial colors or dyes. Or She’s the Sauce , a soon-to-launch condiments company serving up “sauce, with benefits” — by which they mean added protein and fiber, which the brand claims make its offerings better for anyone diagnosed with PCOS (polycystic ovary syndrome) or using GLP-1s . They’re launching with creamy ranch and honey mustard this summer.
n “We’re including ingredients like ultra-filtered whey protein isolate, organic prebiotic inulin fiber for gut health and satiety and real spices you can actually pronounce,” She’s the Sauce founder Nicole Glabman shares in a statement to Yahoo Life. “We’re excluding inflammatory oils, refined sugars, gluten and fillers that often cause bloating or digestive discomfort.” n The new wave of allegedly better-for-you condiments promises that flavor lovers can elevate their meals — as the brand She’s the Sauce puts it — “without guilt.
” But does that mean adding ketchup on your eggs or squeezing honey mustard on a sandwich is something to feel guilty about in the first place? Here’s what dietitians say you should keep in mind. n The pros and cons of condiments n Dietitian Nina Crowley tells Yahoo Life that “condiments and sauces can be the anchor of flavor for a meal” and encourage you to eat things you might not otherwise — which is especially great if you're more inclined to eat, say, plain chicken breast if it’s dipped in mustard or barbecue sauce or veggies when they’re served up with a dip or dressing. By making healthy whole foods more exciting and flavorful, we’re less likely to reach for ultra-processed options with little nutritional value, like a candy bar or bag of potato chips.
n But on the flip side, there’s little nutritional value in condiments. Most traditional condiments don’t contain much, if any, fiber or protein and are also limited in terms of the vitamins and minerals they provide. This means that while they’re adding calories to your meal, they’re doing little in terms of keeping you full for longer, even if the flavors make the food more exciting.
n n n Marissa Karp, a registered dietitian and founder of MPM Nutrition , tells Yahoo Life that many common condiments contain “hidden ingredients” — such as added sugars, unhealthy fats and artificial food dyes — that may “contribute to inflammation.” n Another concern is sodium, dietitian Kara Siedman tells Yahoo Life. Excess sodium in one’s diet can lead to high blood pressure, increasing the risk of heart disease.
A 1-tablespoon serving of Heinz ketchup , for example, has 160 mg of sodium. The recommended daily sodium intake is less than 2,300 mg for most adults. n In general, the serving size for condiments tends to be small — so you may underestimate the amount you’re putting on your food, leading to excess sugar and sodium intake.
n A healthier choice n Different condiment brands come with a range of health claims. For Smash Kitchen, that means eschewing any artificial ingredients in favor of “organic” ones. Smash Kitchen’s ketchup has the same sugar content (4 grams) and calorie count (20 calories per serving) as Heinz’s version.
The big difference is in the ingredient list: Heinz ketchup is made with high fructose corn syrup, while Smash Kitchen’s is made with organic cane sugar. While there have been some studies linking high-fructose corn syrup to poor health outcomes , the jury is still out on whether it’s actually any worse for you than cane sugar . n It’s worth noting that Heinz has a no-sugar-added ketchup sweetened with stevia as well as a “simply tomato” version with no artificial sweeteners and a no-salt-added ketchup made with salt substitute potassium chloride .
(There's some debate as to whether these versions taste as good as the original Heinz; some say yes and others say no.) n Healthier condiments may be more about what they’re taking out than whaat they're putting in, but She’s the Sauce is doing the opposite: infusing their sauces with extra protein and fiber while also limiting artificial ingredients. While She’s the Sauce has yet to release their upcoming products’ nutrition facts, Siedman tells Yahoo Life that adding protein and fiber can “support blood sugar optimization,” which “supports metabolic health.
” n If you’re picking up a fat-based condiment like mayo or creamy ranch, Karp also recommends scanning the ingredient list for the types of fats used. Rather than sauces made with “processed vegetable oils or trans fats,” she prefers avocado and olive oil , which are “rich in monounsaturated fats,” meaning they can help reduce bad cholesterol levels and support overall cardiovascular health. n The bottom line n Is it worth it to go out of your way to pick up one of these healthier versions of condiments, especially if you’re already loyal to a particular brand? Crowley says that whether you should seek out a healthy condiment swap depends mostly on how much you like to use condiments.
n “From a big picture perspective, a small squirt of regular ketchup or barbecue sauce isn’t likely to derail your health goals,” she says. But if you are constantly giving your meals a generous pour, a lower sodium or sugar option or something with a boost of protein or fiber could be a smart choice. n You can also seek out condiments that are generally lower calorie, Siedman suggests.
Mustard has anti-inflammatory properties , no sugar or fat and very few calories, as it’s made with low-calorie vinegar. Maybe it’s time for a burger makeover?.
