Are Condiments Healthy? What To Put On Your French Fries and Hamburger

We all love our French fries and hamburgers. Throw in hotdogs and a few beers, and you have yourself a wonderful celebration. However, you have to be careful when consuming an abundance of these foods. Despite these foods being very delicious, too much can lead to serious health problems. In addition, it isn’t always the food item that is severely bad for you but the condiments that you put on them. If you are loading your burger with ketchup, mustard, mayonnaise, and anything else you can get your hands-on, then you are actively making the burger even worse for your health. These are some of the most popular condiments on the market. Some are better with hotdogs, and some are better for French fries, but let’s see which ones are better for your health.

Ketchup

This condiment requires no introduction. Ketchup is the most popular condiment on the market, and people use it for just about anything. Ketchup is made with tomatoes, vinegar, salt, pepper, and a few other spices. It is actually not too high in calorie count at about only 20 calories per tablespoon. In addition, it has no fat content. However, this does not mean that you should go wild and pour mountains of it on your food. Ketchup contains relatively high amounts of salt and sugar. About 4 grams of sugar and 190 milligrams of sodium, which comes from the salt. So, if you are watching your blood pressure, then ketchup may not be the right choice of condiment. Sodium raises your blood pressure and puts a strain on your heart, kidneys, and arteries. You shouldn’t take this with a grain of salt. There are organic options that you can substitute, but I would recommend using ketchup with caution. Here is an estimate of the nutrition facts of ketchup.

Nutrition Facts

Amount Per Tablespoon (17g)

Calories – 19
Total Fat – 0g
Saturated Fat – 0g
Polyunsaturated Fat – 0g
Monounsaturated Fat – 0g
Cholesterol – 0mg
Sodium – 154mg
Potassium – 54mg
Total Carbohydrates – 4.5g
Dietary Fiber – 0.1g
Sugar – 3.7g
Protein – 0.2g

Mayonnaise

Mayonnaise is a condiment that has had quite a bit of controversy over the years. Mayonnaise is made with oil, egg yolk, and either lemon juice or vinegar. Mayo is very high in calories and Fat. One tablespoon contains about 103 calories and 11 grams of Fat. A good portion of this is saturated Fat. Saturated fat causes build up in your arteries. It also raises your LDL levels (bad cholesterol) and lowers your HDL levels (good cholesterol). In addition, it promotes unhealthy weight gain. With this said, you really may want to hold the mayo. However, there are plenty of substitutions for mayonnaise for those of you that cannot live without it. Light mayo contains about one-third the number of calories and Fat of the standard version. Reduced-fat mayo is even less with about 25 calories, 2 grams of fat, and no saturated fat. There is also mayonnaise made with canola or olive oils. These types of mayo are more heart-healthy and are high in monounsaturated fat as opposed to saturated Fat. Monounsaturated Fat has the opposite effect of saturated fats. They lower your LDL levels and raise your HDL levels. This dramatically decreases your risk of heart disease. No matter which version you choose, mayonnaise should always be used in moderation. Here is an estimate of the nutrition facts of mayonnaise.

Nutrition Facts

Amount Per Tablespoon (17g)

Calories – 100
Total Fat – 10g
Saturated Fat – 1.6g
Polyunsaturated Fat – 6g
Monounsaturated Fat – 2.3g
Trans Fat – 0g
Cholesterol – 6mg
Sodium – 88mg
Potassium – 3mg
Total Carbohydrates – 0.1g
Dietary Fiber – 0g
Sugar – 0.1g
Protein – 0.1g

Mustard

Mustard is another vastly popular condiment on the market. Mustard is actually not as unhealthy as one might assume. Mustard is made from the mustard seed, water, vinegar, lemon juice, salt, and turmeric. In fact, its yellow color comes from turmeric. This condiment provides numerous essential vitamins and healthy fats. It contains omega-3 fatty acids, phosphorus, and magnesium. A tablespoon of mustard contains about 15 calories and no fat. Mustard contains an antioxidant known as glucosinolate. These antioxidants are converted into isothiocyanates, which are compounds containing sulfur. Isothiocyanates help to protect the body against inflammation, cancer cells, and cardiovascular diseases. The turmeric found in mustard is also very beneficial. Turmeric has potent anti-inflammatory properties. It protects against liver damage, improves blood flow, and reduces osteoarthritis pain. To get the best results, you may want to make your own mustard at home. Store-bought mustard can be very processed and can take away from its nutritional value. Here is an estimate of the nutrition facts of mustard.

Nutrition Facts

Amount Per Tablespoon (17g)

Calories – 15
Total Fat – 0g
Saturated Fat – 0g
Trans Fat – 0g
Cholesterol – 0mg
Sodium – 18mg
Total Carbohydrates – 2.5g
Dietary Fiber – 0g
Sugar – 2.5g
Protein – 0.5g

Barbecue Sauce

Who doesn’t love a nice barbecue? Barbecue sauce is a popular condiment used for grilled meats and vegetables. The condiment is made with vinegar, tomatoes, various seasonings, and sweeteners. The presence of sugar and salt in this sauce makes it one to be wary of. These additions add to the number of calories and sodium in the product. As stated before, too much sodium will raise your blood pressure to unhealthy levels. You should pay close attention to the ingredients in your barbecue sauce and stay clear of the bottles that contain high-fructose corn syrup. High-fructose corn syrup is even sweeter than sugar and much worse for you. It can lead to high blood pressure, unhealthy weight gain, and Type 2 diabetes. If you are going to use barbecue sauce, then look for products that are low in sugar and free of high-fructose corn syrup. Here is an estimate of the nutrition facts of barbecue sauce.

Nutrition Facts

Amount Per Tablespoon (17g)

Calories – 29
Total Fat – 0.1g
Saturated Fat – 0g
Polyunsaturated Fat – 0g
Monounsaturated Fat – 0g
Trans Fat – 0g
Cholesterol – 0mg
Sodium – 175mg
Potassium – 39mg
Total Carbohydrate – 7g
Dietary Fiber – 0.2g
Sugar – 6g
Protein – 0.1g

Hot Sauce

There are a variety of hot sauces on the market; some spicier than others. Hot sauces are made primarily with hot peppers. There are several different peppers used for hot sauces, but they all have similar properties. They are low in calories, fats, sugars, and carbohydrates. Hot sauces are also high in Vitamin C. Vitamin C raises your metabolism, helps prevent heart disease, boost your immune system, and increases the development of connective tissues. Hot Chile peppers, in particular, are an excellent source of Vitamin A. Vitamin A contains several antioxidants and minerals that have anti-aging and anti-inflammatory properties. It can also help lower your blood pressure. One of the most abundant features of hot sauces is the capsaicin. Capsaicin is what gives hot sauces their heat. Additionally, capsaicin causes cancer cells to basically kill themselves through a process called apoptosis. With this said, hot sauce may be a product you should consider adding to your diet. Here is an estimate of the nutrition facts of hot sauces.

Nutrition Facts

Amount Per Tablespoon (17g)

Calories – 0
Total Fat – 0g
Saturated Fat – 0g
Polyunsaturated Fat – 0g
Monounsaturated Fat – 0g
Cholesterol – 0mg
Sodium – 124mg
Potassium – 7mg
Total Carbohydrate – 0.1g
Dietary Fiber – 0g
Sugar – 0.1g
Protein – 0g

Tartar Sauce

Tartar sauce is a popular condiment used for seafood. It is made with mayonnaise, pickles, parsley, lemon juice, sugar, and spices. Tartar sauce is extremely high in sodium, which in excess is not suitable for your health. There are definitely worse condiments on the market for you to consume, but you can also do much better. In truth, you are better off making your own tartar sauce at home. This way, you can avoid mayonnaise and find a healthier alternative. Here is an estimate of the nutrition facts of tartar sauce.

Nutrition Facts

Amount Per Tablespoon (17g)

Calories – 30
Total Fat – 2.5g
Saturated Fat – 0.5g
Polyunsaturated Fat – 1.3g
Monounsaturated Fat – 0.5g
Cholesterol – 1mg
Sodium – 100mg
Potassium – 10mg
Total Carbohydrate – 2g
Dietary Fiber – 0.1g
Sugar – 0.8g
Protein – 0.1g

Salsa

Chips and salsa are a popular snack for many. Salsa is typically made with tomatoes, lime juice, chilies, onions, and cilantro. Salsa is a good source of Vitamin C and potassium. Vitamin C raises your metabolism, helps prevent heart disease, boost your immune system, and increases the development of connective tissues. Potassium is essential in regulating the body’s blood pressure and mineral balance. Most people do not consume enough potassium, and eating salsa will help with that. Like hot sauce, salsa contains capsaicin. This will help to prevent the growth of cancer cells. Capsaicin also increases the body’s fat-burning capabilities, which will help you to lose weight. Salsa is low in calories and barely has any fat. Just watch out for the sodium, and you should be good to go. Here is an estimate of the nutrition facts of salsa.

Nutrition Facts

Amount Per 100 grams

Calories – 36
Total Fat – 0.2g
Saturated Fat – 0g
Polyunsaturated Fat – 0.1g
Monounsaturated Fat – 0g
Cholesterol – 0mg
Sodium – 430mg
Potassium – 270mg
Total Carbohydrate – 7g
Dietary Fiber – 1.4g
Protein – 1.5g

Worcestershire Sauce

In addition to being the hardest condiment to spell and pronounce on our list, Worcestershire Sauce is used in a variety of dishes to add flavors, such as chicken, turkey, beef, chili, pasta, and even salads. With so many possibilities, it seems impossible that it can have any kind of health value, but that isn’t necessarily the case. Worcestershire Sauce has an abundance of Vitamin C in it. This is because of the garlic, onions, cloves, and chili pepper that is used to make it. As stated before, Vitamin C raises your metabolism, helps prevent heart disease, boost your immune system, and increases the development of connective tissues. The sauce also includes the presence of Vitamin K. Vitamin K helps to prevent excessive bleeding as well as the loss of bone tissues. This can be very beneficial to women in reducing the amount they bleed during their menstrual cycles. Anchovies are another key ingredient in making Worcestershire sauce. Anchovies poses an abundance of niacin, which aids in digestion. Worcestershire sauce is definitely worth adding to your meals. Here is an estimate of the nutrition facts of Worcestershire sauce.

Nutrition Facts

Amount Per Tablespoon (17g)

Calories – 13
Total Fat – 0g
Saturated Fat – 0g
Polyunsaturated Fat – 0g
Monounsaturated Fat – 0g
Cholesterol – 0mg
Sodium – 167mg
Potassium – 136mg
Total Carbohydrate – 3.3g
Dietary Fiber – 0g
Sugar – 1.7g
Protein – 0g

Soy Sauce

Soy sauce is made by fermenting soybeans and wheat. It is high in salt and provides 38 percent of the Recommended Daily Intake (RDI). Anything high in salt is also high in sodium. You want to stay away from products high in sodium if you need to be watching your blood pressure. Soy sauce is also known to be high in Monosodium glutamate (MSG). This is a flavor enhancer that can be found in many foods. MSG often causes headaches, weakness, and heart palpitations after consumption. I assume these aren’t feelings that you want on the daily. People with wheat or gluten allergies should also stay clear of soy sauce. Being that it is made from wheat, you can see how this may be problematic. However, even for those without allergies, soy sauce should be consumed very lightly. Here is an estimate of the nutrition facts of soy sauce.

Nutrition Facts

Amount Per Tablespoon (17g)

Calories – 9
Total Fat – 0.1g
Saturated Fat – 0g
Polyunsaturated Fat – 0g
Monounsaturated Fat – 0g
Cholesterol – 0mg
Sodium – 879mg
Potassium – 70mg
Total Carbohydrates – 0.8g
Dietary Fiber – 0.1g
Sugar – 0.1g
Protein – 1.3g

Sweet Relish

Sweet relish is a popular condiment for hamburgers and hotdogs. Relish is made with pickles, onions, bell peppers, salt, sugar, and various spices. While relish is low in calories and fat; it is high in sugar and sodium. Relish also contains some Vitamin C content, which is good. However, compared to the sodium and sugar content, it isn’t a big win. We have already spoken about all the risks involved in consuming too much sodium. On the other hand, sugar increases the risk of heart disease as well as unhealthy weight gain. There are healthier versions of relish on the market, but the more popular ones should be used with caution. Here is an estimate of the nutrition facts of sweet relish.

Nutrition Facts

Amount Per Tablespoon (17g)

Calories – 20
Total Fat – 0.1g
Saturated Fat – 0g
Polyunsaturated Fat – 0g
Monounsaturated Fat – 0g
Cholesterol – 0mg
Sodium – 122mg
Potassium – 4mg
Total Carbohydrate – 5g
Dietary Fiber – 0.2g
Sugar – 4.4g
Protein – 0.1g

Closing Thoughts

All of these nutrition facts are estimates. Depending on the brand that you choose they may slightly vary. It is always a good idea to check the ingredients listed on the label of the products that you are purchasing. There are definitely brands that are worse than others. French fries and hamburger are already unhealthy for you to begin with. There is no need to make them even worse. Remember, a moment on the lips but forever on the hips. Try eating your burger with only mustard and your french fries without ketchup and see how you like. It might not be as bad as you think.

Healthiest Oils For Sautéing Vegetables

Different cooking methods require different oils. Many oils are very versatile but have dishes that they are better suited to cook than others. Depending on what you are cooking, the healthiest oil to use may vary.

An oil that is good for salad dressings may not be the best oil to sauté with. There are a few factors that dictate which oil you should use for each recipe. These factors include what you are cooking, how you are cooking it, the different kinds of fat in the oil, and the smoke point of the oil. If you use the wrong oil, your meal can be ruined as well as your diet. Here are a couple of guidelines to use when choosing an oil for sautéing.

Kinds of Fat

There are several different kinds of fat present in your foods. Some are good fats, and some not so good. Saturated fats and trans fats can cause your cholesterol to go up as well as cause unhealthy weight gain. Trans fat, in particular, increase your low-density lipoprotein (bad cholesterol) and decrease your high-density lipoprotein (good cholesterol). Other factors may include adverse effects on heart health, the risk of cancer, and obesity. The American Heart Association suggests that you lower your trans-fat intake to less than 7 percent of your caloric intake.

Polyunsaturated and monounsaturated fats have a different effect. They are known to improve cholesterol levels. Monounsaturated fats, in particular, are crucial to pay attention to when cooking. Monounsaturated fat has a high resistance to the oxidation and hydrogenation processes that can occur when cooking in high heat. These are the processes that can turn many oils into trans fats, which is definitely not what you want. Monounsaturated fats don’t have this problem because they are extremely heat resistant. If your oil is low in monounsaturated fats, then it may not be a good idea to sauté with it. However, sautéing does not require as much heat as many other forms of cooking. This can make it a little easier to find an excellent oil to sauté with because the monounsaturated fat content isn’t quite as crucial. Either way, to be safe, I would still recommend using heat resistant oils for cooking any meal.

Smoke Point

The smoke point is also a crucial factor when choosing an oil to cook with. The smoke point is the temperature that oil degrades at. When it gets to that point, the oil will begin to produce toxic properties that you should not consume. This is because oil is becoming more oxidized. When the oil has a higher smoke point, the food cooks more quickly and absorbs less of the oil. This is much better for your health. When sautéing foods, the temperature range is between about 170 to 320-degrees Fahrenheit. However, it is entirely dependent on what you are cooking. This makes choosing a sautéing oil different on a case-by-case basis. If you sauté with an oil that has a lower smoke point then required by the food item, you will lose most of the health benefits that the oil has to offer. In addition to killing the unique taste of the oil. You can tell when you are overcooking an oil by the smoke that will start to rise.

Stir-Frying vs. Sautéing

Sautéing and stir-frying have quite a few similarities. However, sautéing is a faster cook in a small amount of oil and a medium amount of heat. Alternatively, stir-frying requires much more fatand a much higher temperature. With sautéing, all the pieces can be cut to different sizes, while in a stir-fry all of the ingredients all need to be split evenly. They are both pretty high-speed cooking techniques, but a stir-fry requires constant movement of the pot or preferably wok. Stir-frying was named as such because of the continuous stirring required in the method. Sautéing can be used to cook part of a meal with the other pieces using an alternative cooking method. A stir-fry is always stir-fry. This means that all of the ingredients were cooked at the same time, all combined in the same pot. I would highly recommend using a wok for stir-fry to get the best results, but with sautéing you can use a standard cooking pan.

Tips for Sautéing at Home

Sautéing is a crucial technique to master. With proper sautéing skills, you will have hundreds of different recipes at your disposal. Sauté is a French word that means to jump. The cooking method is called this because you don’t want your food sitting in the pan for too long. When beginning, you should preheat your pan at about 212-degrees Fahrenheit. Once preheated, you can add your oil. If you add the oil to soon it will degrade. If the oil is straight out of the refrigerator, it will lower the heat of the pan considerably, so keep this in mind. You may want to turn the heat up a bit right before adding the oil to prevent the temperature from getting to low. You will know when the oil is ready when it begins to shimmer. Once you add your ingredients, be sure that they don’t start to smoke. If it does smoke, then take the pan off of the heat for a bit. If it burns too much, you may need to start over. Trial and error will help you with cooking times for each item because it can vary. You need to flip the items regularly, preferably with a cooking spoon. Never use a fork, it will cut into the meat, and the essential juices will escape.

5 Healthiest Oils for Sautéing

Extra Virgin Olive Oil

Extra virgin olive oil is much healthier than all of its lower grade siblings. However, it does have a lower smoking point than the other grades at only 325-375-degrees Fahrenheit. Anything over 375-degrees, and it will lose its flavor and health benefits. This makes it unsuitable for many kinds of cooking. Fortunately, it is high enough to sauté with. Extra virgin olive oil is high in monounsaturated fats and full of flavor. It is also a great finisher to drizzle on your finished product.

Safflower Oil

Safflower oil comes from the seeds of safflower and is mostly produced in California. It has an extremely high smoke point at 510-degrees Fahrenheit. This makes the oil very versatile and can be used for several kinds of cooking. Safflower oil is low in saturated fats and high in omega-9 fatty acids. Omega-9 fatty acids are known to improve cholesterol by increasing HDL levels and lowering LDL levels. They also destroy plaque build-up in the arteries, which contributes to heart attacks. Splurge on the cold-pressed safflower oil, and you can’t go wrong.

Peanut Oil

Peanut Oil is also known by the name groundnut oil. It has a light taste to it, which makes it a reliable option for several different dishes. Peanut oil also doesn’t absorb the flavor of the foods cooked in it. This is good because you can sauté a variety of items in it and not worry about the taste carrying over. Its smoke point is high at about 440-degrees Fahrenheit. However, it is high in polyunsaturated fat. This means that it is not very heat resistant, which makes it vulnerable to oxidation. However, this isn’t a big issue when sautéing. Peanut oil has great advantages to heart health, blood flow, and cholesterol. This makes it a healthy option for your sauté.

Sesame Oil

Sesame oil has a low smoke point of 350-degrees Fahrenheit. This makes it an unhealthy choice for high heat cooking. Fortunately, it is high enough to sauté with. You don’t need to use a lot of oil to get the job done. It is cold-pressed, like extra virgin olive oil, so you avoid the chemicals involved in the heat pressing process. Sesame oil is high in antioxidants, helps to lower your blood pressure, and helps in preventing diabetes.

Canola Oil

Canola oil is amongst the most highly regarded oils to sauté with. It has a medium-high smoke point at 400-degrees Fahrenheit, which makes it more than high enough to sauté with. The oil has a neutral flavor and will not overpower any of the ingredients in your dish. Canola oil is low in saturated fats and high in monounsaturated fats. The monounsaturated fat helps to lower harmful cholesterol levels, prevents clogged arteries, and heart disease. They also raise good cholesterol levels, which gets rid of the build-up in the arteries. The monounsaturated fat also makes canola oil very heat resistant and helps to avoid oxidation while cooking.

5 Unhealthiest Oils for Sautéing

Flaxseed Oil

Flaxseed oil does have some health advantages but should be avoided when cooking. Its smoke point is shallow at only 225-degrees Fahrenheit. The low smoke point of flaxseed oil can make it quite harmful when exposed to high heat. If exposed, all of the health advantages that it has will then decline. Flaxseed oil is also very vulnerable to the oxidation process. When using flaxseed oil, I would recommend using it for skin care purposes or as an addition to smoothies.

Hemp Seed Oil

Hemp seed oil has a pretty low smoke point at 330-degrees Fahrenheit. This is enough to sauté with, but that doesn’t mean that you should do it. Hemp seed oil is best when used as an addition to salads or yogurts. I do not recommend using it for cooking at all. If used for cooking, you will lose most of its nutritional value, and it will be vulnerable to the oxidation process. This makes it unhealthy to sauté with.

Soybean Oil

Soybean oil has a very high smoke point of about 450-degrees Fahrenheit. This makes it suitable to sauté with, but I would still recommend against it. Soybean oil is highly refined and goes through the bleaching and deodorizing process. This process butchers the healthiness of the oil. The oil is high in polyunsaturated fat, which makes it vulnerable to oxidation. This makes it a poor choice for cooking. Soybean oil is a prevalent oil in the fast-food industry and has been heavily linked to obesity. Soybean oil is just an extremely unhealthy choice to cook with.

Palm Oil

Palm oil isn’t a healthy option for a sauté. The oil mostly consists of saturated and monounsaturated fats. The high saturated fat content makes it likely to cause harm to your cardiovascular health. This can ruin the health value of your entire meal. Also, for you environmentalists, palm oil production is said to be very harmful to the environment. Palm oils smoke point is about 450-degrees Fahrenheit.

Pumpkin Seed Oil

Seed oils, in general, are risky to cook with. Pumpkin sees oils smoke point is relatively low at about 320-degrees Fahrenheit. This makes it reasonably unstable when heated. Pumpkin seed oil is at its best when it is used in salad dressings or marinades. It also has an intense flavor and can leave an undesired taste to your sauté. Pumpkin seed oil isn’t necessarily unhealthy but isn’t a good choice for cooking.

Closing Thoughts

Practice makes perfect, and it may take a little while for you to perfect your sautéing skills. However, once you do master it, it is excellent for cooking a variety of meats and vegetables. Like always, don’t reuse your oils from meal to meal to avoid oxidation. Also, pay attention to the flavor profile of the oil that you are using. This way, you can prevent different tastes. Now, get to jumping.