Mayonnaise, ketchup, barbecue … whether they are tasted with a rib steak or a fries horn, the sauces always bring this “little extra” that makes the difference in a dish. But when you pay attention to its line, which must be favored? Julie Boët, dietician-nutritionist, enlightens us.
Mayonnaise
“”In reality, it is not the sauce in itself that will cause weight gain, but rather the quantity consumed and the fact that it is added to everything else: the fat used to cook, the portions too plentiful or a globally unbalanced diet“, Recalls the expert in the preamble. Thus, “A spoon here, there will not have the same effect as a pot emptied in a few days. It is therefore especially the repetition and the excess that pose problem”.
Despite everything, some sauces are more problematic than others. This is particularly the case of mayonnaise, extremely rich in fats.
“It is made up of oil and egg yolk. Result? A tablespoon brings about 90 calories, almost only from lipids. If the oil used is quality (rapeseed, olive, sunflower), there are insaturated fatty acids interesting for cardiovascular health. But in industrial version, we often find refined oils of less quality – can cause heart problems – and Additives with little recommended such as preservatives (Sorbic acid) and emulsifiers (Lecithin, E415) “, specifies the specialist.
Ketchup
Ketchup has a more “light” image than its comrades. “However, it contains approximately 15 calories per spoon, due to its high contribution in sugars. There are sometimes up to 20 % of added sugars! Now, in excess, they can cause blood sugar and promote snacking. On the additive side, there are often acidifiers (E260: Acetic acid), Conservatives (potassium sorbate) and sometimes artificial aromas used to strengthen the taste of tomato. admits the dietician.
Barbecue sauce
It looks a lot like ketchup, but with a smoked touch. “Sugar is often even more present, which makes it more caloric (about 30 to 40 kcal per spoon). Industrialists also add aromas of artificial smoke and dyes to strengthen dark brown color (Caramel E150). This gives it a unique taste, but this color also shows that it is absolutely not a” natural “sauce, warns the nutritionist.
White sauce
The white sauce can be very different depending on its base. “If it is made with plain yogurt, it remains rather light (around 40 kcal per spoon). If it is prepared from cream or mixed with mayonnaise, it quickly climbs in calories. Industrial versions almost always contain thickening (gum xanthane, e415) and conservatives to prolong its lifespan. nutritious “, nuance the specialist.
Samurai sauce and Algerian sauce
These two snack stars are among the richest sauces: about 80 to 100 calories per tablespoon. “”They combine the fats of mayonnaise with sugar and always a lot of salt. To obtain this thick texture and this recognizable taste, industrialists also add several additives to it: dyes to give it an orange shade (E160C: Paprika extract), artificial aromas, emulsifiers and conservatives. Nothing that is not punctually toxic, but clearly ingredients that are very processed to consume in small quantities “, warns Julie Boët.
That said, the real problem does not lie in the sauce in itself.
“If we compare the calories, the ketchup and the barbecue sauce are among the lightest options, while the mayonnaise, the samurai and the Algerian are among the richest. But instead of saying” this is prohibited “, it is fairer to remember that all can have their place, if one keeps its hand light. is what makes the difference “, recalls the nutritionist.
Sauce: What is the right dose to consume if you pay attention to your weight and your health?
A tablespoon seems reasonable. “”This spoonful is sufficient to raise the taste of a dish without transforming the plate into a caloric bomb“, Confirms the expert. Varying the sauces also makes it possible to avoid excess (homemade mayonnaise, white sauce with yogurt …). And as soon as possible, favor the household: “You will thus control the composition of this sauce, while avoiding the long list of additives”.
Want to lighten the calorie balance? Here are two “light” house recipes to adopt
The herbs and lemon yogurt sauce
Mix a plain yogurt (preferably Greek 0 or 2 %), a spoon of old -fashioned sweet mustard, a drizzle of lemon juice, chopped fresh herbs (chives, parsley, coriander) and a line of olive oil. “”Result: a creamy, tangy sauce, which brings only twenty calories per spoon but a lot of freshness “, assures the dietician.
Homemade ketchup
In a saucepan, heat a box of natural tomato concentrate with half a glass of water, a spoon of vinegar, a spoon of honey or agave syrup, a pinch of salt, paprika and a little powdered garlic. Let thicken a few minutes. “You get a taste -rich ketchup, with less sugar and without artificial additives”, concludes Julie Boët.