Ketchup or mustard? Healthiest option revealed

Ketchup examination

According to nutrition experts, classic ketchup contains tomatoes, vinegar, corn syrup, salt, and spices. While it has some nutritional benefits, with lycopene as an antioxidant, it can be high in sugar and sodium. Dieticians say that one tablespoon of ketchup has 19 calories, about four grams of sugar, and 150 mg of sodium.

"While it's higher in sugar and salt than other condiments, ketchup has some nutritional benefits," notes Jennifer House, a dietician. "It's one of the best sources of lycopene, an antioxidant that is known to protect against prostate cancer."

He adds that ketchup can also be used as a "masking food" for someone who is too picky in their food.

"While I wouldn't label ketchup as a vegetable like some school lunch programs of the past, I don't think it's as particularly unhealthy as you often hear," said House.

Mustard examination

Mustard, on the other hand, typically includes mustard seed, vinegar, salt, and spices, with no added sugar unless it's a sweetened variety like honey mustard. It is considered a healthier option due to lower calories and the absence of high fructose corn syrup. One teaspoon of mustard normally includes 3-5 calories and roughly 110 mg of sodium.

"Most mustard nutrition labels display one serving as zero calories because foods that contain less than five calories per serving are allowed to round down to zero," says dietician Avery Zenker.

Acknowledging that mustard is not a substantial source of nutrients, it's naturally free of sugar, trans fats, and cholesterol.

Verdict

While both condiments can hardly fit into a healthy diet, mustard is generally considered a better choice for those looking to limit added sugars and calories. When choosing ketchup, experts suggest opting for brands without added sugars or high fructose corn syrup. Mustard with natural sweeteners like real sugar and turmeric for color is recommended.

We also wrote about how to help your body after holiday feasts and healthy alternatives to replace fatty foods with.

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