Summer, you love barbecues? If you can only approve your choice for a taste plan, beware of the content of your meals. Merguez, sausages and other chipolatas are often accompanied by sauces that leave something to be desired from a nutritional point of view. Among the most “traditional”, the famous Ketchup-Mayo Combo, what is the “less worse”? Boët, dietician-nutritionist, slices once and for all.
On the caloric and lipid level, a sauce stands out
Let’s start with mayonnaise. Classic of French cuisine, it is mainly composed of oil, egg yolk and vinegar or lemon. Result: a product very rich in fat, especially in omega-6 fatty acids when made from sunflower oil.
“We often reach 70 to 80 % fat, which represents around 700 kcal per 100 g. If it is consumed in small quantities, it can be integrated into a balanced diet, but its frequent or large portion can quickly unbalance the caloric intake of the day”, warns Julie Boët, dietician-nutritionist.
The ketchup, for its part, is less rich in fat (about 1 %), but often very sweet.
“A tablespoon contains about 1 to 2 pieces of sugar (i.e. 4 to 8 g), which is rarely perceived by consumers. It is therefore a moderate glycemic index product, which can promote blood sugar peaks, especially if it is consumed with foods already rich in rapid carbohydrates, such as white bread or fries. In addition, many industrial versions contain additives, conservatives Glucose-fructose syrup “, warns the dietician.
So, Ketchup or Mayo? On a strictly caloric and lipid level, “The ketchup seems to be a winner“, Confides the expert.
“But if we look at the quality of the ingredients and their metabolic impact, neither of them is truly winning. The most important is the frequency of consumption: an occasional sauce is not a problem, but daily use, without reflection, can have a real impact on health (overweight, unstable blood sugar, excess of fat or sugar)”, she underlines.
To choose them well, remember to look at the labels.
- Favor a ketchup “With less than 10 g of sugar per 100 g, without glucose-fructose syrup, and with tomatoes first ingredient“;
- For mayonnaise, “Choose a version with rapeseed or olive oil, without additives or artificial aromas “;
- Beware of “lightened” versions: they are sometimes offset by more additives or sugar.
The ideal sauce? The home made!
On a daily basis, the ideal remains to prepare your homemade sauce, “to master the ingredients and enjoy taste without excess“, says Julie Boët. Here is a recipe for balanced homemade sauce to copy (not counting):
For a herbs yogurt-sex sauce, you will need:
- 1 natural yogurt (or white cheese);
- 1 tsp. of mustard;
- 1 net of lemon juice;
- 1 tsp. olive oil or rapeseed;
- Fresh herbs (chives, parsley, tarragon);
- Salt, pepper.
Mix all the ingredients and then savor this creamy sauce, perfect with raw vegetables, sandwiches or even homemade fries!