Healthy spice group: Low in calories, many biological benefits
Topping the list is salsa, a sauce made from tomatoes, onions and chili peppers. This is an spice that is almost fatty, low in calories, rich in antioxidants such as flavonoids and carotenoids, helping to support the heart, immunity and vision. The fiber content in salsa also helps prolong feelings of fullness and support digestion.
According to Dr. Christopher Gardner, a nutritionist at Stanford University (USA), "spices made from fresh vegetables often bring real nutritional value, instead of just creating flavor.
Mustard ranks second thanks to its almost zero calories, very low in sugar and fat. Mustard seeds are rich in glucosinolate and omega-3 fatty acids, which are beneficial for the heart when used in moderation.
Next is hummus, chicken breast sauce typical of Middle Eastern cuisine. Thanks to being rich in plant protein, fiber and monounsaturated fat from olive oil, hummus supports blood sugar control and creates a feeling of fullness. However, this is a spice that needs to be controlled in portions because the energy is quite high.
Tzatziki, made from Greek yogurt and cucumber, is a choice friendly to the digestive system. Yogurt provides beneficial bacteria, protein and calcium, while cucumbers supplement mild antioxidants, suitable for people on a Mediterranean diet.
Traditional chili sauce and garlic chili sauce are also in the top half of the rankings thanks to being low in calories and low in sugar. The capsaicin compound in chili can support metabolism and reduce mild inflammation. However, users need to be wary of sodium content.
Groups to be wary of: Sweet, salty, fatty more than you think
Pesto sauce and vinegar-based salad dressing are higher in calories, but mostly from fats that are good for the heart, especially olive oil. The problem lies in commercial bottled products, which often add unnecessary sugar and salt. Home-made is still the safest option.
Sriracha contains more sugar than regular chili sauces, although it is still "easy to breathe" than ketchup and BBQ sauce. Soy sauce is almost calorie-free but is a "sodium bomb", which can exceed 1,000 milligrams of sodium in just one tablespoon. Sodium-reducing versions help reduce salt intake by more than 40%.
In the bottom group are familiar spices but potentially risky. Eggplant sauce contains a lot of added sugar and sodium, although it has the advantage of being rich in lycopene from tomatoes. Mayonnaise is the most energy-rich spice, with about 100 calories per tablespoon. Versions made from olive oil or avocado oil can improve fat quality, but still need to be used very sparingly.
BBQ sauce, geranium syrup, honey all cause rapid blood sugar spikes if abused. At the bottom of the list is Ranch sauce, rich in calories, fat and salt, associated with cardiovascular risk, high blood pressure and obesity when used regularly.
According to Maggie Moon, a certified nutritionist in Los Angeles (USA), "spices are not bad, the problem lies in dosage and frequency. They should be the highlight, not the foundation of the meal.
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