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What to replace sauces with in your diet: Nutritionist's advice

What to replace sauces with in your diet: Nutritionist's advice How to replace harmful sauces in the diet (photo: Freepik)

People who follow a healthy lifestyle hardly use store-bought sauces. Ukrainian nutritionist Oksana Shatrova tells what sauces you can replace them with to diversify your diet.

What to replace sauces with

A common issue during weight loss is the high-fat content in the diet. Many people enjoy baking meat in sweet sauce, cream soup with heavy cream, and eating a diet salad with 5 tbsp of oil. That's where the extra calories hide.

The nutritionist recommends replacing sauces with the following products:

  • Replace sour cream with 5% yogurt.
  • Replace mayonnaise with a sauce made from boiled egg yolks.
  • Instead of oil, use a spoonful of nut butter.
  • Replace a tablespoon of sauce with a teaspoon.
  • Avoid using ready-made marinades with sugar.

The healthiest sauces are:

  • Guacamole
  • Mustard
  • Hummus
  • Pesto

What makes mayonnaise harmful

Don't fall for marketing ads claiming "fat-free." Reduced-fat and low-calorie dressings often add extra sugar or salt to compensate for taste.

Mayonnaise contains more calories and saturated fats. It's one of the strongest flavor enhancers. Our taste receptors get so used to it that they stop perceiving food without this sauce and enjoy its natural taste. It leads to a harmful habit of adding mayonnaise to any non-sweet food, which is difficult to break.

The main issue with mayonnaise is its high-calorie content, averaging 680 kcal per 100 grams.

Another major problem is excessive salt content (635 mg per 100 grams), whereas the daily norm is no more than 15 grams, which includes all the sodium chloride from all the products we consume.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.