America loves seasonings. After all, what are burgers and hot dogs without ketchup and mustard?
If classic seasonings don't suit you, there's probably a product out there that you'll love. Try Heinz's Buffa Ranch, the Taylor Swift-inspired Ketchup and Look Ranch, or the Cheesy Ranch, the brainchild of Cheez-It and Hidden Valley Ranch. ”
But are our favorite dips healthy? Can smothering your meal in sauce affect your health? Talk to dietitian Abby Sharp about the most nutritious options. I heard the story.
What are seasonings?
Seasonings are things that enhance the flavor of food. Sauces, dips, pastes, and even seasonings count as condiments. My favorites include ketchup, mayonnaise, mustard, soy sauce, wasabi, and hot sauce.
Are seasonings good for your health?
While many people think that seasonings negate the health benefits of food combinations, registered dietitian Abby Sharp says that seasonings can help you eat a more nutritious and varied diet. claim.
“Rather than vowing to cut out that food completely, I'd rather add a seasoning that really brightens the day and makes the meal enjoyable,” she says. “If ranch is the only way to eat vegetables, you should definitely add ranch as well.”
What are the healthiest condiments?
Low-calorie condiments aren't always the healthiest choice. Sharp recommends looking for opportunities to pack in additional nutrients instead.
Her favorite is guacamole, which is rich in healthy fats, potassium, and fiber found in avocados.
“If we can add healthy fats, fiber, and protein with seasonings, they can actually add nutrition to our overall diet and improve the satiety of our meals,” Sharp says.
These are the healthiest condiments Sharp recommends, with some offering a punch of flavor and low in calories, while others are high in calories but packed with beneficial vitamins, minerals, and other nutrients.
- guacamole
- mustard
- balsamic vinegar
- salsa
- hot sauce
- tzatziki
- Khums
- plague
Spice blends like bagel seasoning and tagine are also fun, low-calorie ways to add flavor to your food.
How to buy healthy seasonings
Don't know where to start at the grocery store? Keep these tips in mind when searching for the best seasonings.
First, don't be fooled by “fat-free” marketing. Fat-free and low-fat seasonings often have added sugar or salt to enhance flavor. Diet culture's idea that fat is bad gained momentum in his '80s and '90s, but certain fats are essential to the human body.
“You'd want to go for the full-fat version, which will make you feel more full, rather than go for the fat-free version, which actually just has more sugar,” Sharp says.
Also be careful about added ingredients. Keep added sugar and salt to a minimum, Sharp advises. You can find these by looking on ingredient labels for syrups or those ending in “ose,” the standard suffix for sugar names.
Generally, the healthiest products have a simple list of ingredients.
“Hot sauce is basically just spices, vinegar, and tomato paste,” Sharp says. “That's what we're looking for: when you get big flavor for the calories.”
Is mayonnaise bad for you?
Mayonnaise is higher in calories and saturated fat than other condiments, but that doesn't mean you should stop eating it. Unlike lower calorie or nutritious options, watch your portions with this condiment.
Rather than eating mayonnaise on its own, Sharp suggests mixing it with another nutritious condiment to “stretch” the portion. For a flavorful dish, try mixing 1 tablespoon of mayonnaise with 1 tablespoon of full-fat Greek yogurt. Sharp likes to mix mayonnaise and mashed avocado with egg, tuna, and chicken salads.
“This is a great way to add healthy fats, but still get a creamy consistency and add even more flavor,” she says.
Sharp says this hack can be applied to virtually any seasoning or sauce. Add a little chicken or bone broth to store-bought sauces to reduce calories and make them even more delicious.
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Find more health tips for your daily diet.
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