Ketchup and mustard are popular toppings for burgers, hot dogs, fries, and more, but which is healthier?
“Ketchup and mustard are two of the most popular condiments around the world and can be added to many different types of meals and dishes,” says Avery Zenker, a registered dietitian at Everflex Fitness, a training center in Canada. he says.
“The nutritional profile of ketchup and mustard varies greatly depending on the type and amount of ingredients used.”
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Although nutritional specifications for ketchup and mustard vary, there is still general information about these popular condiments. Worth considering next time you consider squeezing out a small amount.
Ketchup nutritional information
“Classic ketchup contains tomatoes, vinegar, various forms of corn syrup, salt, and spices,” says Tina Marinacio, RD, owner of Health Dynamics LLC in New Jersey. “Some brands use seasonings like sriracha, jalapeño, and cayenne to take things up a notch,” she adds.
Nutrition experts analyze the health properties of ketchup and mustard. Do you know which of these is “better for you”? (St. Petersburg)
One tablespoon of ketchup contains 19 calories, about 4 grams of sugar, and 150 milligrams of sodium, says Jennifer House, a registered dietitian at First Step Nutrition.
“first [primary] The ingredients are tomatoes, followed by vinegar, sugar, salt, herbs and spices,” she said.
Ketchup is “pure sugar,” House says, but sugar is actually the third ingredient in the condiment.
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Ingredients are usually listed in descending order of weight or volume, with the ingredient listed first having the greatest amount.
“Although ketchup contains more sugar and salt than other condiments, it also has nutritional benefits,” said House, who lives in Canada. “This is one of the best sources of lycopene, an antioxidant known to protect against prostate cancer.”
According to House, ketchup can also be used as a “masking food” for picky eaters in the so-called “food chain” concept, where a familiar food like ketchup is used as a mask for introducing a new food. He says it might work.
Although ketchup may have higher sugar and sodium content than other condiments, experts say ketchup may have health benefits. (St. Petersburg)
“We're not going to classify ketchup as a vegetable, as some school lunch programs have done in the past, but we don't think it's particularly unhealthy as we often hear,” House said.
Some nutritionists are less optimistic, as many brands of ketchup have high levels of added sugar and sodium.
“The American Heart Association recommends limiting added sugars to 25 grams per day for women and 36 grams for men,” Zenker said.
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“One tablespoon of ketchup contains about 4 grams of sugar, which can add up quickly, especially if you use a lot.”
That's why when choosing ketchup, Zenker advises looking for brands that don't have added sugar or high fructose corn syrup. “If your goal is to reduce your sodium intake, you can choose brands of ketchup that are lower in sodium,” she said.
Those 4 grams of sugar (equivalent to 1 teaspoon) are usually in the form of high fructose corn syrup, Marinaccio warns.
Ketchup or mustard? Nutrition experts say that a person is actually healthy, but it all depends on added salt, sugar, and how much they add to their food. (Roberto Machado Noah/Lightrocket via Getty Images)
“A little ketchup here and there as a condiment won't compromise your health goals,” she says.
“But if you're using fries as a means to scoop up as much ketchup as possible, the sugar can really add up,” she pointed out.
She says she has worked with families where parents trying to get their kids to eat more vegetables had to pour so much ketchup into their cups, as much as 16 teaspoons per cup.
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Like Zenker, Marinaccio recommends avoiding high-fructose corn syrup in favor of ketchup made with natural sweeteners, such as real sugar.
She also said she would give away products that contain artificial sweeteners like sucralose.
Some people use too much ketchup in their food, which increases their sugar intake. That said, be sure to keep in mind the recommended intake listed under the Nutrition Facts label on your ketchup bottle. (St. Petersburg)
“There are some studies that suggest that long-term use of sucralose may contribute to insulin resistance,” Dr. Marinaccio said, adding that insulin resistance leads to elevated blood sugar levels, which can eventually lead to prediabetes and diabetes. It added that it could lead to type diabetes.
Nutritional information of mustard
So what's in that tangy yellow seasoning?
“Classic mustard contains mustard seeds, vinegar, salt and spices, but usually no sugar unless it's intended to be sweet, like honey mustard,” says Marinaccio. say.
“Most mustard nutrition labels list each serving as zero calories, because foods with less than five calories per serving are allowed to be rounded down to zero.”
Like ketchup, the nutritional profile of mustard varies widely between brands.
A teaspoon of mustard typically contains 3 to 5 calories and about 110 mg of sodium, Zenker said.
“Most mustard nutrition labels list each serving as zero calories, because foods with less than five calories per serving are allowed to be rounded down to zero,” she says.
Mustard is a condiment that typically contains 0 grams of sugar. (St. Petersburg)
“So if you eat a lot of mustard, you're not going to get zero calories, but it's also not common to eat so much mustard that the total calories are significant.”
Zenker said mustard is not a significant source of many nutrients, but is typically free of sugar, trans fat and cholesterol.
Nutrition experts advised consumers to choose mustards containing turmeric instead of artificial colors.
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As detailed by House, turmeric contains curcumin, which gives mustard its bright yellow color (most bright, colorful natural foods contain antioxidants).
“Curcumin has anti-inflammatory and antioxidant properties,” she said.
Nutrition experts analyze the health properties of ketchup and mustard. Do you know which one is “better for you”? (St. Petersburg)
“Mustard seeds also have health benefits and contain healthy omega-3 fats. However, the amount is traceable, as one teaspoon of mustard contains 0 grams of fat,” says House. he added.
Overall, House and other experts say mustard is a healthy condiment.
“If you need to avoid sodium in your diet and eat a lot of mustard, look for a low-sodium version,” House says.
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“If you're watching your sugar intake, limit your intake of honey mustard and other sweetened mustards,” says Marinaccio.
So which is healthier: mustard or ketchup?
From a nutritional standpoint, mustard is usually a healthier option than ketchup.
“Mustard is healthier than ketchup. Mustard is lower in calories and doesn't contain high fructose corn syrup like most ketchup brands. Thanks to mustard's salty kick, you won't be able to exceed the recommended amount of sodium.” It prevents you from overeating,” Marinaccio said.
Like ketchup, the nutritional profile of mustard varies widely between brands. (St. Petersburg)
“Consuming large amounts of ketchup can spike blood sugar levels and cause acid reflux in people who suffer from heartburn,” she added.
Still, House emphasized that everyone's version of “health” is different.
“Personal health goals can help determine which choices are ideal for that person.”
“For people who suffer from chronic illnesses and need extra nutrition or calories, or for children who refuse new foods without their favorite ketchup dip, ketchup is my choice.”
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The bottom line, Zenker says, is that both seasonings can fit into a healthy diet if used in moderation and paying attention to the product's sugar and sodium content.
“Personal health goals can help determine which choice is ideal for that person. A person trying to reduce their sugar intake may choose mustard, but ketchup in moderation may help.” People who enjoy it may choose it more often,” she said.
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