Healthy condiments form the foundation of a healthy diet. Because the way you dress a plate of pasta, a salad, or a main course makes the difference between a light and nutritionally impeccable dish and one that is hyper-caloric and unbalanced.
How many times, instead, have we associated dressing our dishes with a negative action for our diet? There’s nothing more wrong.
Current attention on condiments often focuses on eliminating fats. However, a more balanced approach recognizes that healthy condiments do not necessarily exclude fats but rather offer a balanced combination of nutrients and beneficial substances.
We’ve selected the best healthy condiments to incorporate into your dietary regimen, even when you’re on a diet.
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Extra Virgin Olive Oil
Extra virgin olive oil is not only rich in healthy monounsaturated fats but also contains phenolic compounds that have demonstrated anti-inflammatory and antioxidant effects in the body. These compounds can play a significant role in preventing chronic diseases such as diabetes and cardiovascular diseases.
Moreover, regular use of extra virgin olive oil in the Mediterranean diet is associated with greater longevity and better quality of life.
Apple Cider Vinegar
In addition to its benefits for digestion and weight loss, apple cider vinegar can also help maintain stable blood glucose levels after meals.
Some studies also suggest that apple cider vinegar has positive effects on skin health, helping to reduce acne and improve overall skin appearance.
Tomato Sauce
Among the condiments that are good for health is tomato sauce. It is a concentrated source of lycopene, which is more easily absorbed by the body compared to lycopene found in fresh tomatoes.
In addition to its benefits for heart and skin health, lycopene has been shown to have anti-tumor properties and may help reduce the risk of certain types of cancer, including prostate and colon cancer.
Soy Sauce
Soy sauce is a source of important minerals such as iron and manganese, which are essential for energy production and cognitive function.
Moreover, phytonutrients present in soy may have beneficial effects on bone health, reducing the risk of osteoporosis and improving bone mineral density.
It is very flavorful, so be careful not to overuse it if you tend to retain fluids.
Mustard
Mustard also contains linoleic acid, a type of omega-6 fatty acid that can help reduce inflammation in the body and support joint health.
Linoleic acid is also essential for the production of prostaglandins, which are compounds that regulate the inflammatory response in the body.
Tahini
Derived from white sesame seeds, tahini is one of the healthiest condiments (though still relatively unknown). It is a source of phytosterols, plant compounds that can help reduce cholesterol levels in the blood and improve cardiovascular health.
Lowering LDL cholesterol can reduce the risk of heart disease and stroke, improving overall heart and blood vessel health.
Coconut Oil
Coconut oil is rich in medium-chain fatty acids (MCFAs), which can be easily metabolized by the body and used as an immediate source of energy. This makes it one of the ideal condiments for those following a ketogenic diet or seeking to increase energy levels without increasing carbohydrate intake.
Additionally, coconut oil also contains lauric acid, which has demonstrated antimicrobial and anti-inflammatory properties, supporting immune system health and the body’s response to infections.
This article first appeared on Grazia.it
