Ketchup and mustard are beloved toppers for burgers, scorching canines, French fries and extra — however which is best to your well being?
“Ketchup and mustard are two of the most well-liked condiments worldwide, and might be added to a wide range of several types of meals and dishes,” mentioned Avery Zenker, a registered dietitian with Everflex Health, a coaching heart situated in Canada.
“The dietary profiles of ketchup and mustard can range considerably, relying on the kinds and portions of components used.”
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Regardless of the various diet specs of ketchup and mustard, there’s nonetheless some common intel about these widespread condiments value contemplating subsequent time you think about squeezing out a dollop.
Dive into the “meals faceoff” beneath.
Diet profile of ketchup
“Traditional ketchup has tomato, vinegar, varied types of corn syrup, salt and spices,” mentioned Tina Marinaccio, a registered dietitian and proprietor of Well being Dynamics LLC in New Jersey. “Some manufacturers kick it up a notch with seasonings like Sriracha, jalapeños and cayenne,” she added.
Diet consultants break down the well being specs of ketchup and mustard. Are you able to guess which of those is perhaps “higher” for you? (iStock)
Jennifer Home, a registered dietitian with First Step Diet, mentioned that one tablespoon of ketchup accommodates 19 energy, about 4 grams of sugar and 150 mg of sodium.
“The primary [primary] ingredient is tomatoes, adopted by vinegar, sugar, salt, herbs and spices,” she mentioned.
You might hear that ketchup is “pure sugar,” mentioned Home — however sugar is definitely the third ingredient within the condiment.
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Components are sometimes listed in descending order by weight or quantity, with the primary ingredient listed having the best quantity.
“It is among the finest sources of lycopene, an antioxidant that’s identified to guard towards prostate most cancers.”
“Whereas it is larger in sugar and salt than different condiments, ketchup has some dietary advantages,” mentioned Home, a resident of Canada. “It is among the finest sources of lycopene, an antioxidant that’s identified to guard towards prostate most cancers.”
Ketchup can be put to work as a “masking meals” for choosy eaters in what’s known as the “meals chaining” idea, mentioned Home, through which a well-recognized meals like ketchup is used as a masks to introduce new meals.
Ketchup could have a better sugar and sodium content material than different condiments, however consultants say it may have some well being advantages. (iStock)
“Whereas I would not label ketchup as a vegetable like some faculty lunch applications of the previous, I do not assume it is as significantly unhealthy as you usually hear,” mentioned Home.
Different dietitians don’t take as optimistic a view, provided that many manufacturers of ketchup have excessive ranges of added sugars and sodium.
“The American Coronary heart Affiliation recommends limiting added sugars to 25 grams per day for ladies and 36 grams for males,” mentioned Zenker.
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“With a tablespoon of ketchup containing about 4 grams of sugar, it could possibly add up shortly, particularly if used generously.”
That’s why when selecting ketchup, Zenker advises searching for out manufacturers with no added sugars or excessive fructose corn syrup.
“If lowering sodium consumption is a aim for you, there are ketchup manufacturers with a decrease quantity of sodium to decide on,” she famous.
These 4 grams of sugar (the equal of 1 teaspoon) are often within the type of excessive fructose corn syrup, Marinaccio cautioned.
Ketchup or mustard? Diet execs say one is definitely more healthy, and all of it comes right down to added salt, sugar — and the way a lot you set in your meals. (Roberto Machado Noa/LightRocket through Getty Pictures)
“Little bits of ketchup right here and there as a condiment are usually not going to wreck your well being targets,” she mentioned.
“Nonetheless, if you’re utilizing your fries as a automobile to scoop up as a lot ketchup as you may, the sugar can actually add up,” she famous.
She mentioned she’s labored with households through which the mother and father, attempting to get children to up their veggie consumption, allow them to slather on the ketchup in cups, amounting to a whopping 16 teaspoons per cup.
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Simply as Zenker did, Marinaccio mentioned to skip the excessive fructose corn syrup, and select ketchup with pure sweeteners like actual sugar.
She additionally mentioned to move on merchandise which have synthetic sweeteners like sucralose.
Some individuals could use an excessive amount of ketchup on meals — and when you do, that may improve your sugar consumption. That mentioned, you’ll want to be conscious of urged serving sizes listed underneath the diet info printed on ketchup bottles. (iStock)
“Some analysis has emerged to recommend long-term use of sucralose could contribute to insulin resistance,” mentioned Marinaccio, including that insulin resistance can result in elevated blood glucose ranges, which in time can result in prediabetes and kind 2 diabetes.
Diet profile of mustard
So what’s in that piquant yellow condiment?
“Traditional mustard has mustard seed, vinegar, salt and spices, however sometimes doesn’t include sugar, except it’s supposed to be candy, like honey mustard,” mentioned Marinaccio.
“Most mustard diet labels show one serving as zero energy, as a result of meals that include lower than 5 energy per serving are allowed to spherical right down to zero.”
As with ketchup, the diet profile of mustard might be fairly completely different relying on the model.
The serving measurement of 1 teaspoon of mustard sometimes accommodates 3-5 energy and about 110mg of sodium, mentioned Zenker.
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“Most mustard diet labels show one serving as zero energy, as a result of meals that include lower than 5 energy per serving are allowed to spherical right down to zero,” she mentioned.
Mustard is a condiment that sometimes accommodates zero grams of sugar. (iStock)
“So, when you’re having quite a few parts of mustard, it will not be zero energy, but it surely’s additionally not widespread to eat portions of mustard to the extent that the whole energy are vital.”
Whereas Zenker mentioned mustard will not be a major supply of many vitamins, it is sometimes freed from sugar, trans fat and ldl cholesterol.
The diet professional inspired shoppers to decide on mustard that accommodates turmeric for colour, quite than synthetic colorings.
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As Home elaborated, turmeric accommodates curcumin and provides mustard its shiny yellow colour (most shiny, colourful entire meals include antioxidants).
“Curcumin is anti-inflammatory and antioxidant,” she mentioned.
Diet consultants break down the well being specs of ketchup and mustard. Are you able to guess which is perhaps “higher for you”? (iStock)
“Mustard seeds can even have well being advantages and include wholesome omega-3 fat. Nonetheless, the fats content material of 1 teaspoon of mustard is zero grams, so the quantity is minuscule,” Home added.
General, Home and different consultants said that mustard is a wholesome condiment.
“If you want to keep away from sodium in your weight loss plan and eat plenty of mustard, search for a decrease sodium model,” mentioned Home.
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“If you’re watching your sugar consumption, reasonable your parts of honey mustard or in any other case sweetened mustard varieties as effectively,” mentioned Marinaccio.
So is mustard or ketchup more healthy?
From a diet perspective, mustard sometimes is a better-for-you selection than ketchup.
“Mustard is more healthy than ketchup. It’s decrease in energy and doesn’t have excessive fructose corn syrup like most ketchup manufacturers. The salty pucker-up tang of mustard prevents you from consuming an excessive amount of to exceed really useful quantities of sodium,” mentioned Marinaccio.
As with ketchup, the diet profile of mustard might be fairly completely different relying on the model. (iStock)
“Ketchup in massive quantities can spike blood sugar — and might trigger acid reflux disorder in individuals who undergo from heartburn,” she added.
Nonetheless, everybody’s model of “wholesome” is completely different, burdened Home.
“Particular person well being targets will assist decide which selection is good for an individual.”
“For somebody affected by power sickness and who’s needing further diet or energy, or a baby who refuses new meals with out their favourite ketchup dip, then ketchup can be my choose.”
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The underside line, per Zenker, is that each condiments can match right into a nutritious diet when utilized in moderation and when conscious of the product’s sugar and sodium content material.
“Particular person well being targets will assist decide which selection is good for an individual. A person attempting to cut back sugar consumption could need to go for mustard, whereas somebody who enjoys ketchup moderately could go for it extra usually,” she mentioned.
