EAT THIS, NOT THAT! When It Comes To Condiments




Condiments can be a great way to add a burst of flavor and satisfaction to your meal. Unfortunately, most condiments also can add tons of extra calories and sugar with zero nutritional value – not good! Condiments are a common sneaky cause for weight gain, hunger, and lethargy, and basically condiments can make or break your diet.

Below lists which condiments to skip and which to use:




1. Instead of ketchup…





Use mustard

Ketchup has a surprisingly high amount of sugar with one tablespoon having about 4 grams of sugar and 20 calories! And most individuals do not use just one tablespoon of ketchup (think how much comes out in a ketchup packet…not much!) That addition of ketchup can easily add 20 grams of sugar and 100 calories to your meal without you even realizing. Instead use mustard which has virtually no calories, no sugar, and can add a ton of flavor to your burger or sandwich!



2. Instead of Sriracha sauce…





Use hot sauce

Sriracha is sneaky because the serving size is one teaspoon which contains 5 calories and 1 gram of sugar. Doesn’t sound so bad right? Well, if you don’t know what a teaspoon look like, think like the size of one or two M&M’s – it’s not much! Sriracha really isn’t that spicy to make you slow down your eating, and that small amount of sweetness it contains will make you want to use more and more. Go for hot sauce that has zero calories and zero sugar. The hotter and spicier the better because it means you will use less and it will slow down your eating.



3. Instead of a creamy salad dressing…





Use hummus

Hummus gives you that creamy texture you crave without all of the extra sugar , chemicals, and empty calories from traditional salad dressings. Hummus is made by combining chickpeas with olive oil, and maybe some spices and peppers, doesn’t get much healthier than that!



4. Instead of maple syrup…





Use berries

Just one tablespoon of syrup contains more than half the total amount of sugar you should consume in one day – and who uses just one tablespoon?! Blackberries, raspberries, strawberries, all berries are a thousand times better than syrup and they taste better too! Berries add a bit of sweetness without adding much sugar, as well as many vitamins and nutrients.



5. Instead of hollandaise sauce…





Use avocado

If you love Eggs Benedict, why would you want the hollandaise sauce anyway? You generally can’t even taste the meal because the eggs are smothered in sauce. Use a real food and go for avocado slices which will give you some healthy fats and fiber, plus eggs with avocado is one of the tastiest combinations there is!



6. Instead of soy sauce…





Use liquid aminos

Soy sauce adds a ton of flavor to meals, however it is highly processed and contains gluten. Instead reach for liquid aminos, a gluten-free and gmo-free substitute that tastes just like soy sauce. Liquid aminos is made with water and gmo-soy beans, that’s it! If you look at the ingredients on the back of soy sauce you will likely see  sugar, wheat, corn-syrup, and caramel coloring – yuck!



7. Instead of BBQ sauce…





Use hot sauce

Again hot sauce is the winner! BBQ sauce is normally quite high in sugar, which is why it is so tasty and makes you consume a lot of it! Go for hot sauce to add some flavor without the sugar and empty calories.

Enjoy!



About the author: Sarah-Kate Rems is an Ivy-league trained Board-Certified Family Nurse Practitioner licensed in California with an expertise in preventative healthcare. She considers nutrition and exercise to be the basis of well-being and is a strong advocate for daily physical activity and maintaining a healthy diet. Sarah-Kate is also a co-founder of The Mindful Tech Lab

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