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-Contents-
1, high oil, high salt, high sugar, high calorie
2. How does a healthier sauce do it?
Use less oil
Put the peppers
Use sugar substitutes
3. Two "traps"
Note whether it is per serving or per 100g
Low-fat≠ low-calorie, low-calorie≠ low-sugar, low-sugar≠ low-sodium...
4. There are many other options
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Zi Yue: "Don't let its sauce, don't eat it." At that time, sauce was already very important for the diet of the people on the mainland, and the Qing Yilu recorded: "Sauce, the master of the Eight Treasures"--there is no sauce, and the food is tasteless.
From the watercress sauce, char siu sauce, shacha sauce, etc. relatively single, used to adjust the taste of dishes, developed to lao ganma, Korean sweet and spicy sauce and other sauces that can accompany meals, and now there are also fresh pepper beef sauce, low-fat chicken breast sauce, marinated meat mushroom sauce and other compound flavor bibimbap sauce, fruits, vegetables, fungi, seafood, meat, egg yolk and other accessories also appear in the sauce, so that "sauce" gradually developed into "dish".
Today, let's talk about what to pay attention to when eating sauce, how to make a healthier sauce, and what you can do to make food more flavorful.
Tasty but high oil
High in salt, sugar, calories
Very understandable, otherwise how could it be so delicious.
Taking hundreds of thousands of bottles of mayonnaise sold every month, for example, consumers in the reviews have said that it is too delicious and will be eaten quickly.
But how many calories does the salted mayonnaise we eat in one meal have?
The calories per 100g are 2707kj, 1kj = 0.2389kcal, and the calories of this salted mayonnaise ≈ 649kcal. If it is really "once half a bottle is gone", 40g at a time, that is, each time it will consume 260kcal, which is almost equivalent to half a bowl of rice, and the fat is even more.
In terms of salt, take a small package of 20g of barbecue sauce provided by common kebab shops as an example, the sodium content of which is about 600mg, eating a 3 or 4 sachets is the normal level of many friends, which is almost more than the recommended salt intake of the whole day, not to mention that in fact, the meat provided by many barbecue shops is itself marinated with a lot of salt...
How does a healthier sauce do it?
| use less oil
The above two are beef sauce, the first ingredient list is soybean oil, the latter one does not use cooking oil, they have a calorie difference of nearly 10 times.
Not only this bibimbap sauce, now a lot of low-calorie bibimbap sauce can be controlled to less than 1 apple (such as the above fresh pepper beef sauce, some garlic sauce, tomato sauce), we do not ignore such a little change when choosing, after all, the more people buy, the more motivated the merchant to develop more and better related products.
| put the peppers
However, it should be noted that some low-calorie sauces will not be soft in the addition of sodium content in order to make up for the lack of taste caused by no oil, so it is still not advisable to eat too much.
Similar to the one mentioned above, chili peppers are also used as the main ingredient, in fact, eating some chili sauce is relatively healthy and can be tried.
| sugar substitutes are used
Tomato sauce, salad dressing, jam and many other sugary sauces are very popular with children, often eat vegetable salad friends, but indeed contain a lot of "refined sugar" sugar, they will cause large blood sugar fluctuations, eating too much in addition to causing obesity, but also let a variety of disease risk rise.
Erythritol does not stimulate insulin secretion, does not affect blood sugar, and has no effect on triglycerides and cholesterol. There is no change when it enters the human body from the intestines and is eventually excreted through the kidneys.
Therefore, the use of erythritol sauce has theoretically more health advantages.
Two "traps"
| note whether it's per serving or per 100g
Note whether it's per serving or per 100 grams, such as —
Bibimbap Sauce: 24 grams of fat per serving (60 g per serving).
Bibimbap B: 28.5 g of fat per 100 g
It seems that A has less fat content, but if converted to 100 grams, the fat content is as high as 40 grams, which is significantly higher than B.
Pay attention to the numbers behind each copy
| low-fat≠ low-calorie, low-calorie≠ low-sugar, low-sugar≠ low-sodium...
When searching for sauces, the more health-conscious culture will use some keywords to find, such as low fat, low sodium, 0 fat, sugar-free, low card, low calorie, no oil, but note that there is a big trap here: not with these keywords can be assured, because low fat ≠ low calorie, low calorie ≠ low sugar, low sugar ≠ low sodium...
Or carefully compare the nutrition facts list Oh~
There are many other options
In principle, we do not recommend the use of sauces from a health point of view.
Consider replacing salad dressing with yogurt and seasoning them with fresh chili peppers or additive-free dried chili peppers.
From onions, ginger and garlic to peppercorns, to basil, pepper, mint, there are plenty of spices to explore.
If you still rely heavily on the prepared sauce, you can carefully compare the ingredient list and the nutrition facts list when purchasing, and choose a relatively low fat and sodium content.
Nonfat salad dressing, black pepper sauce, 0 oil and 0 fat fresh pepper sauce, garlic chili sauce are all good.
Lemon juice, vinaigrette and mustard sauce are also good options. And the strong spicy type of mustard, only need to put a small point, you can achieve a strong taste stimulation, you can eat a little less each time!
What healthy sauces have you bought, or made yourself? Welcome to share ~
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