October 26, 2024 “Spice Up Your Life!”
Spices and condiments have been adding flavor to people’s lives for hundreds of years. Spices and condiments are used to add color and heighten the taste and aroma of food. But spices and condiments also have therapeutic properties, protecting and possibly alleviating symptoms from acute and chronic ailments and aiding in weight loss. You should shake up your meals with the big bold flavors of slimming condiments and weight loss and metabolism boosting spices.
In this second week of bootcamp as I’ve been going through our clients’ meal plan booklets many become puzzled why I ask them what condiments they were putting on their sandwiches. A condiment is a preparation that is added to food to impart a specific flavor, enhance a flavor or complement a dish. Or it is a substance, such as salt pepper or a spice that is used to enhance the taste of food.
Condiments can play a role in weight loss, depending on their nutritional content and how they're used. Here's a breakdown:
*Condiments to Limit or Avoid: *
- Sugary condiments: ketchup, sweet chili sauce, honey mustard, and BBQ sauce (high in sugar, calories). So, if you are diabetic beware.
- High-sodium condiments: soy sauce, fish sauce, teriyaki sauce (excessive sodium). If you have high blood pressure beware.
- High-fat condiments: mayonnaise, ranch dressing, sour cream (high in calories, saturated fat). If you have high cholesterol beware.
*Condiments That Can Support Weight Loss: *
1. Mustard (low calorie, adds flavor). Mustard can also help you burn calories. Research shows that digesting mustard requires your body to burn more calories compared to other foods. Don’t just save it for sandwiches. Whisk it into a salad dressing, deviled eggs, or potatoes.
2. Hot sauce (boosts metabolism, low calorie) however, beware of the amount you use secondary to sodium content. Capsaicin, a substance found in chili powder, increases feelings of fullness. If you add hot sauce to your early meals, you may eat less later in the evening and may feel more satisfied.
3. Lemon juice or zest (adds flavor, low calorie) high in vitamin C, add in tissue development. May also support heart health, weight control and digestive health.
4. Vinegar-based condiments (apple cider vinegar, balsamic vinegar) (may aid digestion, low calorie). Vinegar contains acetic acid, which slows the rate that food empties from your stomach, helping you feel full longer. Try a couple of teaspoons of richly flavored balsamic drizzled over fresh berries.
- Herbs and spices (e.g., garlic, ginger, cumin) (add flavor without calories). Certain spices may support weight loss by enhancing metabolism and reducing cravings. Cinnamon helps regulate blood sugar, reducing overeating, while cayenne pepper boosts metabolism through thermogenesis. Turmeric has anti-inflammatory properties that may aid weight loss. Ginger can suppress appetite and improve digestion.
Incorporating spaces and condiments into a balanced diet, along with your exercise routine, supports overall weigh management,
*Tips for Using Condiments During Weight Loss: *
1. Use condiments in moderation (portion control)
2. Choose low-calorie, low-sodium options
3. Make your own condiments to control ingredients
4. Pair condiments with nutrient-dense foods
5. Focus on flavor enhancement, not calorie addition
Some healthy condiment alternatives:
- Guacamole (avocado-based) Has zero sodium unless you add it, and you will gain a number of grams of fiber.
- Salsa (low-sodium) Is also as close to calorie free as you can get.
- Greek yogurt-based sauces. High in protein, low in carbs, improve inflammation and helps with healthy bowel movements.
- Green chili sauce (low-sodium) contributes to heart health, regulates blood sugar levels, aids in digestion, improves skin health and boost moods
Remember, weight loss depends on a balanced diet and regular exercise. Condiments should complement, not dominate, your meals. No Mess
