I get it. You carefully read food labels and do your best to pick healthy food. But what about the sneakier items in our pantries? When it comes to healthy eating, many of us focus on the main course and overlook the added extras. This is especially true when it comes to finding healthy condiments.
In this guide, we’ll learn how to find the healthiest condiments on the market, what to look for in ingredients, and what to watch out for. This has been one of the most highly requested topics for this series, so I can’t wait to share. Let’s dive in!
Ingredients to Look for in Healthy Condiment Brands
First, look for ingredients that are natural and minimally processed. This sounds simple, but take a look at most condiments and you’ll see the opposite. Whole food/minimally processed ingredients include things like herbs, spices, vinegar, and natural sweeteners such as honey or maple syrup.
Another key ingredient to look for in healthy condiments is healthy fats (especially in things like mayonnaise and salad dressings). These can include things like olive oil, avocado oil, or coconut oil. This previous Pantry Detox blog post goes over healthy fats vs inflammatory fats, if you want to learn more.
Finally, look for condiment brands that use high-quality, sustainably sourced ingredients. This can include things like organic/non-GMO ingredients and responsibly produced animal ingredients, like pasture raised eggs, grass fed dairy, etc.
Ingredients to Avoid in Unhealthy Condiment Brands
Many condiments contain additives, preservatives, and high levels of processed sugar and other ingredients. In general, they tend to pack in a lot of synthetic and highly processed ingredients. Here are some ingredients to avoid when selecting condiments:
1. High-Fructose Corn Syrup: This highly processed sweetener can be found in most conventional ketchup and barbecue sauces. It has been linked to obesity, heart disease, and other health issues.
2. Artificial Colors and Flavors: Many condiments contain artificial colors and flavors to enhance their appearance and taste. These additives have been linked to hyperactivity in children and may have other negative health effects. See my post on Excitotoxins for more.
3. Inflammatory Fats: Vegetable oils contain a much higher amount of omega-6 fatty acids and polyunsaturated fats which not only oxidize quickly, but also create health problems.
4. MSG: MSG (Monosodium Glutamate) is a flavor enhancer commonly used in sauces, gravies, and seasonings. It has been linked to headaches, nausea, and other adverse reactions in some people.
Just watching out for these ingredients will make finding healthy condiments much easier. A simple process of elimination! But don’t worry, while this does eliminate a lot of brands, there are still some good ones out there.
Top Healthy Condiment Brands
Here are some of the better healthy condiment brands:
1. Primal Kitchen: A great choice for a wide range of condiments, including ketchup, mayonnaise, and especially salad dressings, all made with avocado oil and without any gluten, dairy, soy, or canola oil.
2. Sir Kensington’s: Sir Kensington’s offers a variety of condiments made with non-GMO ingredients, including ketchup, mayonnaise, and mustard. While most of the products are good choices, watch out for the oils in some of the mayonnaise and sauces.
3. Tessemae’s: This line offers a range of organic, non-GMO, and gluten-free condiments, including hot sauce, salad dressings, and marinades. While sunflower oil is normally an inflammatory oil, they use high oleic sunflower oil, which doesn’t have high levels of omega 6.
4. Yai’s Thai: Yai’s Thai offers a line of spicy condiments including hot sauce, chili oil, and curry sauces, all made with fresh, whole ingredients and without any artificial preservatives or flavors.
Obviously, this isn’t an all encompassing list, but the brands above cover your basics and are all widely available. You can also make condiments at home. I actually prefer homemade salad dressing, as I can control the flavors and it just tastes so good when made fresh! While I usually whisk it up in a small bowl, I’ve found this glass bottle with recipes and ratios listed on the side to be pretty fool proof.
More Options For Healthy Condiments Plus Alternatives
Finding healthy condiments doesn’t have to be complicated and you can even start with re-imagining some non-condiment items. For example, instead of using mayonnaise, try using a yogurt-based dressing or hummus. These options are lower in calories and often contain more protein and fiber than their traditional counterparts.
You can also get creative with dips or spreads. For example, you can mix a healthy dressing or salsa with Greek yogurt to create a flavorful dip. Similarly, using a healthy hummus or guacamole as a spread on sandwiches or wraps can add a nutritional boost to your lunch.
As the saying goes, “you are what you eat,” and with these healthy condiment brands, you can be sure that what you’re putting into your body is both delicious and nutritious!
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