Healthy and unhealthy condiments
- Dietitian.Lauren Hmede
- Apr 9, 2019
- 5 min read
20 Healthy Condiments (And 8 Unhealthy Ones)
Adding condeiments to your salad or meals is a great idea to enhance flavor and add more health benefits.
Not all condiments are healthy and some are loaded with fat, sugar and salt.
However, healthy condiments are low in sugar and pack more fibre, protein and healthy fat.
Here are 20 healthy condiments that are both tasty and nutritious.
1. Pesto
Traditional pesto is a sauce made with fresh basil leaves, olive oil, Parmesan cheese, and pine nuts.
Pesto is a good source of zinc needed for normal growth, wound healting and brain developpement.
A 1/4-cup (64-grams) serving of traditional pesto provides 8% of the Reference Daily Intake (RDI) for this mineral.
High zinc of pesto make it a good option for vegeterian as they need 50% more zinc than non-vegeterian.
2. Salsa
It is a great low calorie condiment to be added. It provides only 10 calories per two tablespoon.
Make sure to choose low sodium and low sugar version of salsa. Youcan enjoy the taste with fajitas and salad.
3. Tahini
Two tablespoon of tahini provide 5 grams of protein.
it is a great condiment for dipping veggies.
4. Mustard
It is made from mustard seeds, distilled vinegar, garlic powder, turmeric, lemon juice, and salt.
It is low in calories as it provides only 6 calories per two teaspoon. It is rich in turmeric. Curcumin has been linked to anti-inflammatory property.
5. Kimchi
It is made from fermented veggies. There are many varieties of kimchi, but the main ingredients typically include cabbage, garlic, onion, chili pepper, and salt.
It is a great source of probiotics which play a role in boosting immune health, gut health and skin.
Kimchi can be used as a healthy condiment in stir-fry recipes, noodles, rice, or sandwich wraps.
6. Sauerkraut
It is made from fermented cabbage. However, sauerkraut is fermented in a different way and made with purple or white cabbage.
It is low in calories as 7 calories per 1/4 cup. Moreover it is rich in probiotics.
7. Hummus
Hummus is a tasty condiment made by blending chickpeas, tahini, garlic, olive oil, lemon juice, and salt.
It is a great source of fibre that improve satiety and help in digestive process. A 1/4 cup (62 grams) of hummus provides over 3 grams of fiber.
They are also good source of magnesium and folate.
8. Guacamole
Classic guacamole is made by combining mashed avocado, onion, garlic, lime juice, and salt.
Avocados are a great source of healthy fats, fiber, and many nutrients. In fact, just half an avocado provides nearly 5 grams of fiber and over 15% of the RDI for folate.
Adding avocados to your diet may lower cholesterol level.
9. Plain Greek yogurt
Plain Greek yogurt is the best choice as it does not contain added sugar.
It is agreat source of calcium needed for bones and of protein needed for normal muscle growth. One 7-ounce (200-gram) serving of low-fat Greek yogurt provides nearly 20 grams of protein.
10. Nut butter
Nut butter is rich in protein, with 2 tablespoons (32 grams) providing an average of 7 grams. Additionally, the same serving size of various types of nut butter contains around 25% of the RDI for magnesium.
Choose nut butter with no added sugar.
11. Apple cider vinegar
Vinegar may improve blood sugar control after a meal, which could be particularly helpful for those with diabetes.
Add a drizzle of apple cider vinegar to a leafy green salad, mix it into a homemade salad dressing, or use it in a tangy marinade.
12. Raw honey
It is unpasteurized and minimally processed. It has many health benefits and can be used in moderation as condeimerts.
It is rich in antioxidants and it has anti-inflammatory and anti-bacterial compounds.
Honey can be used to sweeten tea, yogurt, or fruit dishes. Enjoy honey in moderation, as eating too much of any type of added sugar may lead to health problems.
13. Nutritional yeast
Nutritional yeast is a deactivated yeast often used as a condiment in vegan cooking.
It is an excellent source of vitamin B12 as 200% of RDI per two tablespoon
You can use it as alternative for cheese in vegan baking.
14. Grass-fed butter
Grass fed butter offers impressive nutritional benefits when used as a healthy condiment.
It contains CLA which play a key role in weight loss. In addition it is high in omega 3 that works as anti-inflammatory.
Grass-fed butter can be used to enhance the flavor and texture of foods like vegetables, fish, or whole-grain toast. Just be sure to use it in moderation.
15. Lemon juice
Lemon juice is rich in vitamin C which works as a powerful antioxidant that improve immune system and skin health.
You can enjoy it with vegan dishes to enhance iron absorption.
16. Balsamic vinegar
It’s rich in antioxidants, particularly polyphenol antioxidants like flavonoids, gallic acid, and caffeic acid. These antioxidants may protect against cell damage and prevent oxidation of LDL (bad) cholesterol thus lower cholesterol level.
17. Red hot sauce
There are varieties of hot sauce but in general most contain chili or cayenne peppers, vinegar, and salt.
It is low in calories as 6 calories per one teaspoon. Plus, capsaicin which is a compound in chili peppers has anti-inflammatory properties and may support weight loss.
18. Toasted sesame oil
Toasted sesame oil is produced by toasting the sesame seeds before extracting the oil. It has a richer, more pronounced flavor than regular sesame oil.
Sesame oil has been shown to possess anti-inflammatory properties. Moreover it reduces LDL cholesterol.
You should use toasted sesame oil to give a recipe a finishing touch rather than using it for cooking.
19. Extra virgin olive oil
It’s derived from the first pressing of olives and is minimally processed.
It support heart health, reduce inflammation and has antioxidant property.
It is best used in recipes that require little to no cooking to preserve its nutritional compounds. For example, you can drizzle it over cooked pasta, vegetables, or seafood.
20. Tamari
Tamari is a Japanese sauce made from fermented soybeans. Compared to traditional soy sauce, tamari has a thicker texture, darker appearance, and richer flavor.
It contains 45% more protein than soy. Two tablespoons (30 ml) of tamari provides almost 4 grams of protein. Most types are also gluten-free unlike soy sauce. This is helpful if you follow a gluten-free diet.
You can add tamari to any recipe in place of soy sauce. It makes a great dipping sauce or dressing for salads and noodles.
Unhealthy condiments to limit
Many condiments have unhealthy qualities that may require you to limit or avoid them in your diet.
· Ranch dressing. High in calories as 129 per two tablespoon. Be mindful of the serving size when using this dressing or substitute for a lower calorie alternative like salsa.
· Fat-free salad dressing. They are low in calories yet high in sugar. Instead, use a salad dressing made from wholesome, low-sugar ingredients.
· Barbecue sauce. This sauce often has a lot of added sugar, with 2 tablespoons (30 ml) packing over 11 grams (3 teaspoons).
· Pancake syrup. Syrup often contains high-fructose corn syrup (HFCS). Excessive intake has been linked to diabetes type 2, heart disease and insulin resistance.
· Queso. Most queso contains additives like monosodium glutamate (MSG). MSG has been associated with weight gain, but more research is needed. As a healthier alternative, use cheese or nutritional yeast.
· Margarine. Many margarine products contain traces of trans fat. Many studies have linked this type of fat to heart disease. Use healthy fats like olive oil or grass-fed butter instead.
· Teriyaki sauce. Teriyaki sauce is high in sodium, with just 2 tablespoons (30 ml) providing over 60% of the RDI for this mineral. High-sodium diets have been linked to chronic conditions like heart disease and stroke.
· Artificial sweeteners. Some observational studies link zero-calorie sweeteners to obesity. Still, the research is mixed. It is better to limit artificial sweetners.
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