Eating right does not just mean making huge changes to your diet. It can also mean paying closer attention to the little things–like what condiments you are using. Although you can enjoy most condiments (even the ‘unhealthy’ ones) in moderation, it’s important to keep certain ingredients out of your diet as much as possible, which might mean eliminating a few condiments from your kitchen.
With that in mind, keep reading for the condiments you should or shouldn’t be using and why!
Should
Hot Sauce
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Hot sauce, and spicy food in general, can be a healthy addition to your diet. Capsaicin, the active ingredient in peppers, has "antioxidant, anti-inflammatory and anticancer effects in lab studies," according to Time.
Of course, you should still check the nutrition label before stocking up on hot sauce. Andrea Mathis, RDN, tells Well + Good, "Even though most hot sauce is very low in calories and fat, there are still are few other factors to consider when choosing the best option and those factors are sodium content and the amount of artificial ingredients."
Mustard
Mustard is another condiment that can have some health benefits.
According to Healthline, "Mustard contains antioxidants and other beneficial plant compounds thought to help protect your body against damage and disease."
Tahini
Tahini is another condiment that you should consider adding to your diet, especially if you are planning on steering clear of the more fatty condiments like ranch and mayo, but do not want to be stuck with dry sandwiches and wraps.
According to WebMD, "Tahini is fairly low in calories but high in fiber, protein, and several important vitamins and minerals."
Should Not
Ketchup
Ketchup sometimes has a reputation of being a healthy condiment, mostly because people know it's made from tomatoes.
However, the truth is that this condiment is one you definitely want to keep in moderation. Jackie Newgent, RDN, culinary nutritionist and author of The All-Natural Diabetes Cookbook, tells Popsugar, "The typical bottle of ketchup is a source of added sugars and added sodium — two nutrients that your body almost never needs more of!"
Mayonnaise
Mayonnaise is another condiment you might want to consider steering clear of.
Writing for Food Network, Toby Amidor, M.S., R.D., C.D.N., explains that there is a lot of fat and sodium in mayonnaise, making it crucial to keep this condiment in moderation. He explains, "There’s no denying that mayo is very high in fat. That doesn’t mean you should ban it for life. It can be a part of a healthy diet when eaten in very small amounts."
Barbecue Sauce
Barbecue sauce is another condiment you should try to keep in small portions.
According to Fox News, "A mere two tablespoons of barbecue sauce has 100 calories, more than 10 grams of sugar and 22 grams of carbohydrates." Depending on the brand you buy, there can also be a lot of sodium in barbecue sauce, making it a good idea to stay away from this sauce.
