Boost your weight-loss journey with these healthy condiment swaps

Published on: 4 April 2022, 12:39 pm IST

Condiments can add flavour to your food but not all condiments are healthy. That's why we bring 5 healthy condiments which you swap.

Aayushi Gupta
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healthy condiment
Swap out unhealthy condiments. Image courtesy: Shutterstock
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Condiments play a massive part in making a meal tasty, attractive and worthwhile. But a few of them can harm your health if consumed regularly. Healthier substitutes for these unhealthy condiments can help weight loss. If you fear losing the taste, don’t worry because we will suggest some tasty yet healthy alternatives of condiments for you.

HealthShots spoke to Dr Swathi Reddy (PT), Consultant Physiotherapist and certified diet counsellor and MIAP, Motherhood Hospitals, Bengaluru, to find out some condiment swaps which are not only packed with nutrients but are packed with flavour and low on calories, fat, and sugar.

Here are 5 healthy alternatives to condiments that can help in weight loss:

1. Exchange mayonnaise for mustard

While mayonnaise can taste delicious, it isn’t very healthy for you. Mayonnaise contains high amounts of calories and fat, whereas mustard has none. Switching from mayonnaise to mustard can make a big difference. Moreover, if you still want to try mayonnaise consume it in moderation only. A small amount of it won’t effects you.

healthy condiment
Prepare classic mustard sauce from the comfort of your home. Image courtesy: Shutterstock

2. Use homemade salsa/sauces instead of ketchup

When we start using ketchup with our food, we feed our bodies huge amounts of refined sugar and high-fructose corn syrup. Needless to say, it is unhealthy. You should replace the ketchup with homemade salsa or sauces, doing so will provide you with the necessary nutrients while also adding a distinct flavour to your food. Encourage your kids also to try homemade sauces instead of ketchup always.

3. Choose plain Greek yoghurt over sour cream

Sour cream and yoghurt are highly similar in taste, but sour cream is loaded with fat. Adding plain Greek yoghurt is a great way to add some probiotics and calcium to your daily diet and help your weight-loss journey by improving gut health and absorption of nutrients in the body.

Also, read: Sauce vs saunth: What’s a healthier pick?

4. Try hummus instead of creamy ranch dip

Surely you love dipping chips and veggies into creamy ranch dip but it is not good for your health. Instead of it, you can try hummus dip because it is healthy as it is super nutritious and packed with plant based protein. Moreover, it has anti-inflammatory properties which can also help with many health issues. What’s more? It is high in fiber and therefore good for your digestive system.

healthy condiment
You won’t have to compromise on either taste or health, especially if you have hummus handy. Image courtesy: Shutterstock

5. Using extra virgin olive oil as a replacement for vegetable oil

Extra virgin olive oil is one of the most healthy alternatives to vegetable oil because of its various health benefits. It can boost weight loss, and even be a good antioxidant. Virgin olive oil is a part of the healthy fats family and can be used in all kinds of dishes. But you must not consume more than two tablespoons in a day. Even healthy food taken in excess has side effects.

6. Swap butter with avocado

Bread and butter have been a classic breakfast meal for the longest time. Butter is filled with saturated fat which adds extra calories to your diet and increases the risk of cardiovascular diseases. It is recommended to replace butter with avocados, nature’s butter, containing vitamin E, monounsaturated fats, potassium, and high fiber, promoting weight loss and metabolic health. It increases HDL (good cholesterol) in the body if taken on a regular basis. Enjoy your avocado and bread in the morning and stay healthy. To make it more interesting, you can have avocado with scrambled egg, tomato and lettuce. A little more healthy way of eating it.

Aayushi Gupta Aayushi Gupta

Candid, outspoken, but prudent--Aayushi is exploring her place in media world.

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