We all know that a dollop of sauce (or
three) can make all the difference to your food. And while you might think
they’re unhealthy treats, the latest findings show that some condiments are
good for your body. Here’s why…
1. Guacamole
The avocados in guacamole have many
benefits, despite their ‘fatty’ reputation (a myth, FYI – the fat is
unsaturated and healthy). “They are high in potassium, which prevents water
retention, and lutein, which benefits the eyes,” says women’s health expert Dr.
Marilyn Glenville. “Avocados also lower cholesterol, due to a substance called
beta-sitosterol.”
2. Ketchup
“Cooked tomatoes contain more of the
antioxidant lycopene than raw ones,” says Dr. Glenville. “Research shows that a
high level of lycopene in the bloodstream can lower the risk of cardiovascular
disease and cancers, including ovarian.” (Ketchup is high in added sugar, so
look for reduced-sugar brands.)
3. Pesto
“Olive oil and pine nuts make pesto a good
source of healthy, unsaturated fat,” says Dr. Carina Norris, author of You Are
What You Eat. “The basil provides rosmarinic acid – an antioxidant plant
compound that protects your body’s cells from oxidative damage, a know cause of
type 2 diabetes.”
4. Tabasco
“The chilli peppers contain capsaicin – a
chemical that boosts your metabolism and has a pain-killing effect,” says Dr.
Norris.
5. Worcestershire sauce
“1 tbsp has fewer than 20 calories and give
around 1.5mg of iron (depending on the brand) – about 10% of your recommended
daily allowance,” says Dr. Norris. It is pretty high in salt, but fine if you
have a fairly low-salt diet (don’t go over 6g per day).
6. asabi
“Wasabi is basically a root vegetable
ground into a paste, so it contains the same plant compounds you find in leafy
vegetables like cauliflower and broccoli. The compounds – called
isothiocyanates – have anti-cancer benefits because they stop carcinogens
(cancer-causing chemicals) from being activated, and help remove them from the
body,” says Dr. Glenville.
And 3 to go easy on
Caesar dressing
“This is usually made from Parmesan (which
is high in fat), salt-rich anchovies, and may contain egg yolks and mayo, which
up the fat content,” says dietician Azmina Govindji.
Sweet chilli sauce
“In order to make this sweet, a high amount
of sugar is added. There’s not enough chilli in it to provide significant
health benefits, so go for a non-sweet hot sauce instead,” says Dr. Norris.
Cheese sauce
“This sauce tends to be high in saturated
fat, salt and calories,” says Govindji. “Make a healthier version using
unsaturated spread, skimmed milk and a little grated extra-mature cheddar –
you’ll get a strong flavour with less cheese (so less fat).”
