The condiments one uses can make or break weight loss goals.
Let’s start with Mayonnaise. Sorry, this is on the bad list; there is nothing healthy about it. Most are made from processed refined soybean oil; it causes internal inflammation and its omega 6 content is so high it negatively throws off the balance to omega 3’s. If there is one made with 100% olive oil, that would be a healthier choice but far from ideal.
Next up is ketchup. Yes, it is made from tomatoes so it contains the health benefits of lycopene. But most ketchup contains high-fructose corn syrup, a man-made sweetener, as well as high levels of basic sugar.
Growing up in Britain, I am used to smothering my ‘chips’ in Ketchup. It was more like having chips with my ketchup! If you are also a ketchup lover, buy Organic and just minimize your intake.
Next up is Barbecue Sauce. Higher levels of HFCS and sugar and lower levels of tomatoes makes it even worse than ketchup.
What about salad dressings? Don’t be fooled by the fat-free labels, as this usually means they have added extra sugar, as well as containing HFCS, soybean oil, and unhealthy canola oil as their main ingredients.
Ok, so what are some healthy condiment options? Mustard is one. It has no added sugar and the mustard seeds are a source of powerful antioxidants with paprika and turmeric, an anti-cancer spice.
Homemade Guacamole is another good option, filled as it is with healthy fats that satisfy your appetite and regulate hormone balance. Good fat fights the bad fat. It is also high fiber, and packed with vitamins, minerals, and antioxidants.
If bought from the store, check the label to make sure it doesn’t contain trans-fats (man-made), or artificial ingredients. Careful though, although it is nutrient dense, it is also calorie dense.
Salsa is a healthy choice. It’s the food that people usually eat it with that is the problem. So instead of putting it on chips, try it on eggs or with a burger instead of ketchup. It’s made mostly with vegetables; just check the sugar content of the kind you buy in stores.
Next up is Hummus; it’s made mostly with chickpeas as well as tahini, lemon, garlic, and olive oil. Avoid the kind made with cheap soybean or canola oil. It’s a good snack by itself and to have with veggies.
Pesto is another good condiment. Made from a mix of garlic, olive oil, pine nuts, basil, and grated cheese. It’s a good source of antioxidants and healthy fats.
Last but not least is hot sauce. Most do not have added sugar, and the peppers can cause a temporary increase in metabolism by raising your body temperature.
One drawback is its sodium content so use with moderation.