Top Condiments That Don’t Make You Fat & Are Healthy

 In nutrition&supplements

All of us can’t imagine food without condiments. At least some of them. But, what impact do they have on our health? Is it true that hot sauce can make you lose weight? Are there diet sauces that have health benefits or have 0 calories? Are they only boosting the flavor of food or can also help to control appetite, ease digestion, and even promote better memory? Here are some of the answers.


Why is ketchup one of the favorite condiments? The catch is in a taste of a tomato, as well as the sweetness of it. Ketchup works well with every variation of potato and meat meal, as well as pasta, a meal with rice or a bean.

Besides, ketchup contains a powerful antioxidant – lycopene, as well as vitamins A, C, and E. Betty Ishida, Ph.D., an USDA research biologist made study about a positive impact of lycopene to a process of atherosclerosis, while Journal of Agricultural and Food Chemistry found that conventional brands of ketchup contain 60% less of lycopene than an organic ketchup. Also, be aware of the conventional brands, because most brands are made with fructose corn syrup. That means, your favorite ketchup may contain one-quarter of sugar! So, you may take about 15 calories per tablespoon. But, who takes only one tablespoon of ketchup? That’s the root of the problem.

There are healthier ways to add tomato flavor to your food. You may want to make homemade healthy ketchup by following these healthy ketchup recipes.


Salsa is on the list of super healthy condiments due to a fact of almost never added sugars. Salsa is delicious with eggs, baked potatoes and hamburgers, as well as all meals you like to eat ketchup with. In salsa, you will find chopped peppers, onions and herbs, which speed up the weight loss process, fight inflammation, as well as prevent cancer.

Hot Sauce

There is one more sauce among sauces that are healthy. It contains peppers, spices, and vinegar. Hot sauce has a few or no calories, and it has a low percent of fat. Although hot sauce can be healthy, this is mostly when it comes to homemade versions. You may find some brands containing soybean oil or unnecessary gums or fillers, some may also contain a certain amount of sodium. Avoid these products and choose those without those unwanted ingredients.

Hot sauce works well with stir-fries, soups, sauces, as well as scrambled eggs. Besides, it will suppress your appetite and boost your metabolism.


Horseradish is a healthy condiment among diet sauces. Horseradish contains glucosinolates, which are the most important ingredients of the plant. There is a study which talks about the impact of glucosinolate on a cell of cancer. It has far less sodium and sugars than other sauces, while it speeds up the metabolism; helps drain fluid from the body, as well as it affects the liver function. So, it detoxes your body, therefore, we may call him hot sauce for weight loss.  The best choose is homemade horseradish sauce.

Black Pepper

So, you may notice, hot food may help you lose weight. Among kitchen condiments, black pepper is the must-have. It increases digestion, sweating and potentially reducing inflammation while containing only about 5 calories per teaspoon. You may add it to any meal, soup or pasta.

Piperine, a compound in black pepper, may help interrupt the self-renewing process of cancer-initiating stem cells. During independently testing, piperine exhibits anti-inflammatory, antioxidant and anticancer activities in cancer studies.


Cinnamon is a stick or a powdered spice that makes every occasion a delicacy. Due to its perfect taste, it is one of the most used and favorite spice.

But, it has the healthy role, too. Some research finds that cinnamon enhances insulin sensitivity, so it allows you to tolerate more of the glucose in your blood, keeping blood sugar levels stable. Just 1 teaspoon of cinnamon daily, may stabilize blood sugar after you eat a carb-heavy or starchy dish, as cakes, fruit or rice puddings.  But, be careful with the daily amount of cinnamon if you have a problem with a liver. An increased intake may be bad for you in that case.


Mustard belongs to the group of “0 calorie condiments”, so it is an American favorite condiment which can be added to a hot dog, sandwich, a barbecue, as well as a salad for a dressing.

Mustard is produced from a mustard plant seeds which don’t contain any salt, sugar, or fat; contrary to that, mustard seed is a source of powerful antioxidants, potassium, calcium, phosphorus, omega-3 fatty acids, while it has an anti-inflammatory effect, too.

There is a wide selection of mustard products on the market. Some of them aren’t so healthy, so as honey mustards due to a higher percentage of sugar. Therefore, avoid honey mustards, and choose the yellow one, which contains turmeric, one of the most extensively studied spices due to its preventive action to the occurrence in carcinoma. Other mustard condiment health benefits are the production of a therapeutic relief against Psoriasis, contact dermatitis, heart weakness, and pulmonary diseases.


This spread is one of the healthy sandwich condiments. It contains chickpeas, tahini, garlic, lemon, and olive oil. That means it is made of a small amount of vegetable protein with healthy fats while providing many essential vitamins and minerals you need for a good health. It is especially a good source of folate and iron.  The creamy texture is very pleasant for your tongue, so if you want to avoid mayo, which is your favorite condiment, take hummus. It will satisfy you.

Unfortunately, most brands use cheap soy or canola oil instead of an olive oil. Therefore, be careful when buying hummus and choose only ones with olive oil. Otherwise, you may make homemade hummus.


Guacamole is one more of the healthy spreads. It is full of healthy fats, fiber, as well as vitamins, minerals, and antioxidants since an avocado is the base of guacamole. You may put this creamy spread on every kind of sandwich you can imagine, as well as on burgers, chicken, fish, or eggs. If you make it at home, be sure that it doesn’t have added trans fats or other artificial ingredients.

Olive Oil

And finally, the “holy oil” among liquid condiments. Olive oil works as the best healthy seasonings. It is the major part of the healthy sauces for vegetables, too. When you are buying, choose an extra-virgin olive oil. It is the best olive oil to use for nutrition. It contains no more than 0.8% free acidity. That means that the oil was produced using mechanical means only, with no chemical treatment applied to it so the structure is preserved.

Why is it so popular? A long time ago people found out the benefits of an olive oil. Today, there are many studies confirming these beliefs. As you know, olive oil contains an oleic acid, an omega-9 fatty acid that is converted during digestion to oleoylethanolamide (OEA), a hormone that helps keep brain cells healthy, so it boosts long-term memory. Olive oil has a good impact on vessels and blood pressure so it has cardio-protective benefits. Besides, it is rich in phenolic compounds, which has anti-inflammatory activities. Olive oil may have a protective effect on the development of colorectal cancer, as well as beneficial effect in the primary prevention of a breast cancer. Simply to say, use it in your daily diet and you’ll feel long-term benefits.

Aleksandra C.
Medical student, freelancer, fitness enthusiastic.
Recent Posts

Leave a Comment

Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.

Not readable? Change text.

Start typing and press Enter to search