Condiments are a barbecue must-have, adding the perfect finishing touch. We spill the sauce on the healthiest flavour boosters for your next sizzle session.
A summer barbecue wouldn’t be complete without an array of condiments to bring the flavour to your favourite grilled foods. Just a squeeze, dollop or drizzle of these tasty additions can transform a meal. However, it’s important to remember that even small amounts of some condiments can add a lot of kilojoules, saturated fat, sodium and sugar to your plate, so choose carefully.
Shop like a dietitian
Here’s what to look for on the pack:
Lower sugar
Some sauces, like barbecue sauce, sweet chilli, tomato ketchup and even ‘light’ mayonnaise, can contain surprisingly high amounts of sugar — packing in as much as 50g of sugar per 100g. Choosing condiments that don’t list added sugar, molasses and fructose syrup at the top of their ingredients list is a great place to start.
Lower sodium
Condiments are often very high in sodium, because salt is added to enhance flavour, texture and to help preserve the product and extend its shelf life. Mustard and hot chilli sauces like sriracha have some of the highest sodium levels, so these products are ideally enjoyed in moderation. Always check labels first, and look for condiments with less than 700mg sodium per 100g.
Total kilojoules
There’s no denying some condiments, especially mayonnaise, are high in kilojoules. But that doesn’t mean you have to steer clear of them altogether. Mayonnaise can still fit into a healthy diet when eaten in small amounts. If you are looking to cut kilojoules, lighter mayo options are available. However, keep in mind that while these versions are lower in kilojoules, they often contain more additives like fat replacers or added sugar to boost flavour.
For more advice on condiments, we recommend: Added extras: What’s in your sauce?
www.healthyfood.com
