Let’s face it, sometimes, food can get boring and if you eat the same thing every day, e.g. chicken, your meals may need a little kick. Whether it’s sauce, dressing, or any other type of condiments, you should know exactly what you’re putting in to your body. Labels can be confusing so here’s some help:
- Ignore anything with lots of added sugar and sodium. Now you may be thinking DUH but don’t be fooled by sugar’s many disguises. Anything ending with “-ose” is sugar in hiding, so be careful.
- Fat is not necessarily the enemy so don’t just assume something high in fat is bad for you. The body needs some fat to function, it’s just important to know which kinds of fat are considered healthy. Examples include extra virgin olive oil, nut and seed oils, and avocado. Guacamole is an excellent example of a condiment with tons of good fat.
More GOOD choices:
Pesto
Made from basil, olive oil, garlic and pine nuts, this condiment is rich in vitamins and anti-everything. The basil in pesto is anti-viral, anti-bacterial, and a strong anti-oxidant. It’s calorie dense so you must be mindful of portion sizes but with such a strong taste, a little goes a long way.
Hummus
Made with cooked, mashed chickpeas (also known as garbanzo beans), the olive oil in this condiment provides tons of healthy fat. This Mid-Eastern spread can be blended with a variety of toppings and spices. It’s also a great source of fiber and manganese, which is helpful with building essential enzymes for bones and ensuring a healthy bone structure.
Source: Precision Nutrition
NOT-SO-GOOD:
Ketchup and BBQ Sauce
As delicious as they may be, both of these condiments are low in calories and low in saturated/trans fat, but high in sugar and sodium. Ketchup in moderation is not the worst thing but avoid squirting mounds of it on your food.
UGLY:
Ranch Dressing
This a southern fried favorite is high in sodium, carbs, and fat. According to fatsecret.com, two tablespoons of ranch dressing pack 145 calories and 15 grams of fat. With little to none health benefits, proceed with caution if this is your favorite condiment.
Ultimately, abusing any of these condiments is ill advised. So we suggest you get your master’s in moderation. Also, remember to read your nutrition labels and look for condiments that are made mostly from real food, with minimal added sodium and sugar. If high in fat, ensure it’s one of the healthy ones mentioned above.
