Condiments like mayonnaise, ketchup, or mustard can enhance the flavor of sandwiches, hot dogs, burgers, and potatoes. They are kitchen staples that add taste to casual meals, but they can also add salt, fat, and sugar to healthy food if used excessively. Some Americans use multiple sauces at a meal, leading to a “condiment invasion.” Registered dietitian Natalie Rizzo approves of condiments if they help people consume healthier foods, but warns against adding excessive amounts as it can significantly increase calorie and saturated fat intake.
A condiment is defined as “something used to enhance the flavor of food,” including popular choices such as mustard, ketchup, mayonnaise, relish, barbecue sauce, salsa, hot sauce, soy sauce, vinegar, and wasabi. People may consider guacamole and hummus condiments, but foods that can be eaten on their own are generally not considered condiments. Each condiment has different nutritional information, so it is essential to check the label for serving size and nutrition facts. Soy sauce and salsa are higher in salt, while ketchup, barbecue sauce, and relish have added sugar.
Condiments not only enhance taste but can also make a meal more satisfying, potentially helping people make better food choices and eat less in the long run. Adding a bit of barbecue sauce to steamed chicken can provide flavor that may encourage choosing a healthier option over a less nutritious one. Some condiments, such as salsa, can offer a small amount of nutrition due to being made with beneficial vegetables like tomatoes and onions. Vinegar is a favorite choice among dietitians as it adds flavor without many calories or unhealthy additives.
Vinegar is considered the healthiest condiment due to its lack of added salt, sugar, or fat, and beneficial fermentation properties. Salsa is also a top choice because it is made mainly from tomatoes and plant-based ingredients, containing antioxidants and other health benefits. Mustard adds flavor without many calories or sugar, but it can be salty, so individuals with high blood pressure should use it in moderation. The least healthy condiment is mayonnaise due to its high saturated fat content. If sugar is a concern, ketchup and barbecue sauce should be limited as they often have high sugar content.
In conclusion, using condiments wisely is essential to maintaining a balanced diet. It is best to choose condiments that fit your taste preferences, use them in moderation, and be mindful of the recommended serving sizes. Adding excessive condiments to meals can lead to exceeding daily recommendations for salt, sugar, and saturated fat. It is crucial to be aware of the nutritional content of condiments and make informed choices to support a healthy lifestyle.
