Healthier swaps for everyday condiments

A medley of cubed potatoes, diced onions, and colorful peppers sizzle in a pan while freshly sliced sourdough begins to crisp & brown in the oven. Eggs are carefully whisked over low heat and begin to fluff up as they turn the perfect shade of golden yellow. A beautifully set table, cold glasses filled with fresh orange juice, and softened butter & jam await the warm, home-cooked meal to come. Just one thing is missing - the ketchup.

After all, breakfast potatoes wouldn’t be complete without their tangy & sweet tomato counterpart. Just as a breakfast burrito needs its hot sauce and pancakes demand a drizzle of syrup. Condiments are not just complimentary, they’re nostalgic! Like squeezing a bottle of ketchup onto a slightly charred hot dog at that summer pool party. Or dipping crispy chicken fingers in an assortment of dips (bbq, ranch, honey mustard - just to name a few) at the local theme park.

Unfortunately, condiments often get a bad rap. Most of the top brands are loaded with unhealthy and unnecessary ingredients like artificial flavors & colorings, high fructose corn syrup, and preservatives. As a mom, I want to give our babies all of the fun memories that we had growing up - Heinz ketchup, Hidden Valley Ranch, Sweet Baby Ray’s barbecue sauce and all. If we’re out at a restaurant or over at a friend’s home I absolutely let Hudson (& I!) enjoy these classics. But when I shop for our family’s groceries - I like to stock our home with the healthier (and might I add - just as delicious, if not better) alternatives.

The key to picking the healthiest option is to take a look at the ingredients label. There are lots of hidden chemicals in some of the classic brands that are disguised behind umbrella terms like “natural flavoring” or “caramel color.” These synthetic ingredients help to make the products addictive and are a cheaper alternative to natural, whole foods. Most of the time, the shorter the ingredient list, the better. If we can easily avoid these unhealthy condiments, and cleaner alternatives exist, then why not? Sharing my favorite healthier swaps below!

Ketchup

Classic

While the ingredient list in Heinz ketchup is relatively short, there are some items that would be better left out. High fructose corn syrup is used in many commercially made products because it’s cheaper than natural cane sugar. It’s typically made from GMO corn starch and enzymes that, once added, convert about half of its glucose molecules into fructose. The issue is that our bodies metabolize fructose differently than glucose, and HFCS adds an unnatural amount of fructose into our diets. This can increase the risk of fatty liver, diabetes, and other diseases.

Natural flavoring is a sneaky term, because it sounds like it would be healthy (and, natural). Unfortunately, this is a trick that companies use to be able to mask hundreds of chemical additives. In order to qualify as a “natural flavor” the formulation must be derived from a plant or animal substance. A popular “natural” vanilla flavoring comes from the anal glands of beavers (i’m not joking), and is then packed with preservatives and other synthetic ingredients to perfect its addictive taste. It’s disheartening to see just how many popular food products continue to include these hidden chemicals.

Swap for

Thankfully there are cleaner, chemical-free alternatives out there to be enjoyed. I’ve found the best place to shop for healthier condiment options is at a local natural market where they value organic and transparent foods. Woodstock’s organic tomato ketchup, and Primal Kitchen’s organic & unsweetened ketchup are two great choices. Their organic ingredients aren’t contaminated with pesticides or other agricultural chemicals. Also, I try my best to avoid “natural” flavorings whenever I can (for obvious reasons), and these two check that box.

Barbecue Sauce

Classic

For the same reasons listed above, high fructose corn syrup, natural smoke flavor, and natural flavor make Sweet Baby Ray’s original barbecue sauce one to avoid. In addition to these, the formula also contains caramel color, which is a highly controversial ingredient as studies have shown that its manufacturing process can lead to the production of dangerous carcinogens (specifically when produced with ammonia). Similarly, sodium benzoate is a preservative that has gotten a bad rap for its ability to convert into benzene (when mixed with vitamin c, aka ascorbic acid), a known carcinogen.

Swap for

The healthiest barbecue sauces don’t include any harmful flavors, colors, or preservatives. Red Duck’s organic smoked applewood molasses bbq sauce contains quality, organic ingredients and includes the added health benefits of apple cider vinegar. Similarly, Wild Buff’s bold & tangy craft bbq sauce contains only 10 familiar ingredients that would be found in a typical home kitchen pantry. If you aren’t able to find these options near you, check out your local natural market for similar products (or order online - in my opinion, it’s definitely worth it).

Ranch

Classic

The base oil that Hidden Valley Ranch uses is a blend of soybean and canola oils. Canola oil is a chemically refined oil (this includes bleaching & deodorization) that is known to be widely GMO, as over 90% of the crops in the US and Canada are genetically engineered. This controversial oil has been linked to increased inflammation (& harmful free radicals), negative impacts on memory, and damage to heart health.

You may recognize a few other problematic ingredients in Hidden Valley Ranch - we’ve already touched on natural flavors, and unfortunately this formulation contains artificial flavors as well. Artificial flavors are surprisingly similar to natural flavorings, the only difference being that they are derived from non-natural substances such as petroleum. Both umbrella terms mask hundreds of chemical additives.

The remaining ingredients include monosodium glutamate (MSG), phosphoric acid, and several other preservatives that should be avoided if possible. Safe to say, there must be better options out there.

Swap for

A healthier ranch alternative shouldn’t include any of the harmful ingredients found in Hidden Valley’s formulation such as chemical flavorings and preservatives. When looking for a replacement option, I also like to take a look at the primary oil the condiment uses (& I try to avoid canola oil whenever I can). Tessemae’s classic ranch dressing contains organic, whole food ingredients that are easily recognizable pantry staples. Or even better - have fun with it & make some fresh, homemade ranch. There’s nothing quite like it!

Coconut Aminos

Classic

The ingredient list of Kikkoman’s soy sauce is very simple: water, soybeans, wheat, & salt. While there is some concern over chemically produced soy sauce (& the formation of toxic protein 3-MCPD, a carcinogen), and the sauce’s high levels of histamines, the most obvious issue is the product’s salt content. Just 1 tablespoon makes up nearly half of the recommended daily salt intake. I never measure, but I’m fairly certain I use more than 1 tablespoon on sushi night. Thankfully, there is a natural, soy-free alternative that contains about half of the sodium.

Swap for

Organic coconut aminos make an excellent replacement for traditional soy sauce. Made simply of coconut blossom nectar and sea salt, this naturally sweet sauce contains amino acids and is allergy-friendly. It’s important to note that while lower in sodium than traditional soy sauce, coconut aminos is still packed with salt and should be used thoughtfully.

Maple Syrup

Classic

Pearl Milling Company’s original syrup contains many of the harmful ingredients I’ve mentioned above. High fructose corn syrup, caramel color, natural and artificial flavors, & sodium benzoate should all be avoided when possible.

Swap for

Nature’s syrup: organic pure maple syrup. Not only is maple syrup wonderful on pancakes, French toast, and waffles (you name it!) - it also makes an incredible pantry staple that can be used as a replacement for cane sugar in most recipes. Its lower glycemic index and antioxidant properties make it a healthier choice. Also, if you miss the rich, dark tones of Pearl Milling’s recipe, you can try giving the dark, robust variety a try.

Hot Sauce

Classic

While Tapatio’s ingredient list is short, it contains the unnecessary preservative sodium benzoate that I’ve mentioned a few times above. I also try to avoid xanthan gum when possible due to the negative effects it has on gut health.

Swap for

A clean hot sauce should be preservative-free & gum-free (yes, they exist). The four ingredients in Organic Harvest’s jalapeño pepper sauce are organic, whole foods that are familiar to our bodies. I’ve used the jalapeño variety on my homemade breakfast burritos, and it checks all the boxes! They also have some other flavors I’m excited to try.

I may not be a food scientist or certified nutritionist, but I’ve gained so much confidence in my knowledge of food simply by staying curious. I’m thankful to be surrounded by many educated friends who share their wisdom with me, and I think it’s so important to keep asking questions.

If I don’t recognize an ingredient on the food label, I like to google it and cross check several articles to get an idea of whether or not it should be avoided. I also like to follow accounts like @thefoodbabe who review popular products and highlight any harmful ingredients. She also compares how foods vary in other countries (such as UK) vs. in the US.

It’s never too late to start learning more about food and nutrition. If you’re at all curious, I’d encourage you lean in and learn more. Knowledge truly is power, and our bodies will thank us for it. Have fun and let’s always remember to be kind to ourselves. Life’s too short to say no to that Hershey’s s’more around the campfire or Heinz-slathered hot dog at the ball game.

til next time,

Becks