Whether you’re topping your burger or dipping veggies, many condiments are high in sugar and sodium. Be sure to check the ingredients lists and Nutrition Facts Label for sugar and sodium content, and be mindful of portion size. Registered dietitian Melinda Benz, RDN, LD, shares her favorite tips and swaps for healthier condiments:
Soy sauce: Choose low-sodium soy sauce which contains about half as much salt as regular brands. Or try a low-sodium soy sauce alternative, such as Bragg Liquid Aminos, which contains about 1/3 of the amount of sodium as regular soy sauce.
Ketchup: Most leading brands of ketchup contain high fructose corn syrup or some other type of sugar. Look for “no sugar added” or lower in sugar ketchup varieties.
Mustard: Mustard is a great go-to condiment! Mustard is low in both calories and sugar, and comes in lower-sodium varieties. Most mustard contains turmeric, well-known for its anti-inflammatory properties. Dipping sauces like honey mustard can be high in sugar, so check the label to be sure.
Ranch: Try making your own ranch dressing using plain Greek yogurt and a blend of herbs and spices.
Sour cream: Plain Greek yogurt is a healthier substitute for regular sour cream.
Queso: For burrito toppings or a healthier dip, instead try salsa or guacamole.
Vegetable dips: Mix it up and try dipping vegetables and crackers in hummus. Hummus is a great source of protein and is low in saturated fat.
Hot sauce: Hot sauce is generally very low calorie is a great way to add some spice to a dish. Look for low sodium and lower in sugar varieties.
Mayo: Get creative and make avocado-based mayo or look for mayo made with olive oil to reduce the saturated fat and cholesterol content.