Angela Sipes
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Condiments like mayonnaise, ketchup, or mustard can enhance the perfect flavor for a casual meal. They are kitchen staples that enhance the flavor of sandwiches, hot dogs, hamburgers and potatoes.
But in addition to adding flavor, condiments can also add salt, fat and sugar to healthy foods if people pour or spread them too eagerly, dietitians say.
There are countless condiments, classic and new, and the list keeps growing. Some Americans now use half a dozen sauces in a meal, which amounts to a “condiment invasion.” The Wall Street Journal recently reported.
“In general, I’m all for condiments if they help you eat healthier foods,” says registered dietitian Natalie Rizzo, TODAY’s nutrition editor.
“For example, if you only like tofu with soy sauce, add the seasoning to entice you to eat more of this healthy plant-based protein. Or if you like to make spicy cauliflower with hot sauce, use it to eat more of this cruciferous vegetable.”
But if you love mayonnaise and add a few tablespoons to a meal, it can dramatically increase calories and saturated fat, he warns.
“Condiments change the nutritional equation. Of course, the amount you use will be the biggest game-changer,” Lisa Young, a registered dietitian in New York and author of “Finally Full, Finally Slim,” tells TODAY.com.
“A little goes a long way.”
What are the basic condiments?
A condiment is “something used to enhance the flavor of food,” especially a spicy condiment, according to Merriam-Webster’s definition.
Popular options in the US include:
- Mustard
- Ketchup
- Mayonnaise
- Savor
- Barbecue sauce
- dip
- Hot sauce
- Soy sauce
- Vinegar
- Wasabi or horseradish
Some people consider guacamole and hummus to be condiments, but foods that can be eaten alone generally don’t count as condiments. the chefs told The Kitchn.
seasoning nutrition
Every condiment is different, so it’s important to read the label to check the serving size and nutritional information, both dietitians advise.
Soy sauce and salsa have more salt, while mayonnaise has more calories, Rizzo says. Ketchup, barbecue sauce, and relish have added sugar.
You can taste the sweetness, but people don’t realize that a tablespoon of tomato sauce has a teaspoon of sugar, Young notes. “Ketchup is something we put on many foods. It becomes an amount that you have to make sure you see,” he adds.
What are the benefits of seasonings?
In addition to being an easy way to improve flavor, condiments can also make a meal more satisfying, which could help people make better choices and eat less in the long run, Young notes.
“If you eat something you like, you get full and stop. The idea is that psychologically you are satisfied,” she says.
Steamed chicken is healthy but bland, so a little barbecue sauce will give it that flavor someone might need to choose it over a less nutritious option, Young notes.
Some condiments can add a little nutrition: Salsa, for example, is made with tomatoes and onions, two health-promoting vegetables, Rizzo notes.
What is the healthiest condiment?
Vinegar was the preferred choice of both dietitians. Sprinkling it over meat, poultry, or vegetables can enhance the flavor without adding many calories.
“There’s no added salt, sugar, or fat, and you don’t need much to get a really strong flavor,” Rizzo says.
Vinegar is fermented, good for the gut, and adds a spicy flavor, Young adds. Fruit vinegars made from wine or apple cider are rich in polyphenols — beneficial compounds found in plants — and organic acids, and may be a good source of antioxidants, studies have found.
The sauce was another top choice, as it’s made primarily from tomatoes and plant-based ingredients, meaning it has lycopene, a powerful antioxidant, and other health benefits, dietitians say.
Mustard can also be a healthy choice, as it adds a lot of flavor without a lot of calories or sugar, says Young. But it can be salty, so people with high blood pressure should be careful not to eat too much.
What is the least healthy condiment?
Mayonnaise, because it has a good amount of saturated fat, says Rizzo.
Because it’s high in fat and calories, mayonnaise would be the unhealthiest condiment to choose if you’re watching your weight, Young adds. But if you’re a fan of mayonnaise, it’s fine to have; just watch how much you eat.
“If you love mayonnaise, eat mayonnaise, but then limit guacamole” and other high-fat additions to a meal, he advises. “It’s not in the butter or cream category.”
If you’re worried about sugar, ketchup and barbecue sauce are the worst condiments, both dietitians say. “The first ingredient in many BBQ sauces is sugar,” Rizzo notes.
The main message is to use condiments wisely: choose the one you like best, add a little to your food and don’t overdo it. If you’re drowning your roasted vegetables in seasonings, you’re probably exceeding the daily recommendation for salt, sugar, and saturated fat, Rizzo warns.
“It is always best to look at the recommended serving size on the label. Sometimes you might want a little more than recommended and that’s okay, but don’t do it all the time,” she says.
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