Surprise! These 7 Healthy Condiments Help You Lose Weight While Boosting Flavor
You don’t have to sacrifice taste to shed unwanted pounds
If you’re trying to stay in a calorie deficit for weight loss, it’s important to pay attention to the nutritional profile of what you’re eating and drinking. And seasonings, sauces, salad dressings, oils and other add-ins are no exception. While you already know that consuming everything in moderate amounts is key to shedding pounds, there are plenty of flavor-enhancing condiments that actually offer weight loss-boosting benefits. Here’s what to add to your meals to help melt pounds with every delicious bite.
7 healthy condiments for weight loss
These kitchen staples contain fewer calories than other popular condiments, and some even have properties that help boost metabolism. Here, experts reveal how much of each ingredient to incorporate into your diet to maximize your weight loss the easy way..
Mustard: reduce appetite
Mustard packs a punch when it comes to flavor, so a little goes a long way, says Shelley Balls, RDN with Flawless Bloom. Mustard typically contains turmeric, which has anti-inflammatory effects and contains antioxidants, which help reduce oxidative stress that hinders weight loss.
“One teaspoon of mustard contains 0 calories, but that doesn’t mean you should go crazy with it as it still contains sodium,” cautions Trista Best, RD at Balance One Supplements. “Start with ¼ tsp. and work up from there—you may find you don’t need a full teaspoon.”
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Mustard seeds (which are used to make mustard) also contain isothiocyanates, compounds that increase feelings of fullness to help reduce hunger and overeating, adds Best. For even more benefits, Best suggests that consuming mustard with a high-carb meal. This can lower the glycemic load by slowing digestion and reducing a potential spike in blood sugar—another way to feel full for longer.
Hot sauce: rev metabolism
Most hot sauces contain capsaicin, a compound that has been shown to temporarily boost metabolism and reduce appetite, says Elizabeth Katzman, FDN-P, functional health expert and founder of Strong Choices.
Most hot sauces are very low in calories (about 0-5 calories per teaspoon) and can make meals more satisfying, adds Katzman. She recommends adding 1-2 tsp. based on your personal spice tolerance.
Vinegar: improve insulin response
Virtually calorie-free while adding tanginess to foods, vinegar is a staple in many of our cabinets. And some research suggests the acetic acid in vinegar may help improve insulin sensitivity and reduce blood sugar spikes, explains Katzman. She recommends 1-2 Tbs. as a healthy addition to your plate.
Garlic: balance blood sugar
One of the most popular taste-makers, a clove of garlic contains just 5 calories, making it a great option to spice up any dish while staying within your calorie goal, says Balls. Plus it delivers a wealth of health benefits.
Garlic contains compounds like allicin and sulfur that may help regulate blood sugar and metabolism, notes Katzman. In fact, garlic has even been shown to help protect against various diseases, including metabolic disorders and diabetes.
Onion: support digestion
Onion contains prebiotic fiber that promotes gut health, says Balls. Having a microbiome where good gut bacteria thrive is crucial for weight loss as it regulates digestion and appetite. One tablespoon of chopped onion contains 4 calories, which is very low for how much flavor it can provide. Onions also contain antioxidants and provide anti-inflammatory properties, she adds.
The popular ingredient also contains compounds that may support healthy estrogen metabolism, which can be beneficial for weight management—particularly for women, says Katzman. (Find more ways to shed stubborn menopause pounds here).
“Since onion is a non-starchy vegetable, I would recommend consuming as much as you’d like along with a good source of protein and healthy fats to help build a balanced meal and satiety,” recommends Balls.
Coconut aminos: avoid bloating
High sodium intake can cause you to carry more water weight and promote inflammation, says Best. While regular soy sauce contains about 280 mg of sodium in 1 tsp., coconut aminos—a salty, fermented coconut mixture—have around 90 mg in the same serving size. Use it in place of soy sauce in stir-fries or as a base for marinades.
Nutritional yeast: foster fullness
Offering a bit of a cheesy taste, nutritional yeast contains just two calories per teaspoon, says Balls. It is low in sodium and provides quite a bit of protein, which can help promote satiety—especially when paired with other sources of protein, she adds. Try sprinkling it over your eggs or meat to add flavor!
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