I often get asked if mustard is on the approved clean eating list so I thought I’d do a post about it.
Clean Eating With Mustard
When you’re dieting, there aren’t many condiments that are considered “clean”. Almost all condiments are too high in sodium, calories and/or sugar. It’s a constant struggle to be able to eat clean yet still have flavor for your food. No one wants to eat a plain piece of chicken forever…it gets boring!
In the world of fitness and nutrition, the one most popular condiment is MUSTARD! Before I get into the detail of why it’s considered clean, I’ll just tell you this….
You Can Say YES to Yellow Mustard
What is mustard made of?
Mustard is a condiment made from the seeds of a mustard plant. The two most common types of mustard are yellow and honey.
Calorie Comparison Of Yellow vs Honey Mustard
- Honey mustard may have as much as 30 calorie per tablespoon.
- Yellow mustard only contains 15 calories per teaspoon!
Sugar Comparison Of Yellow vs Honey Mustard
- Honey mustard may have as much as 3g per tablespoon.
- Yellow mustard only contains less than 1g per tablespoon!
I’ve heard of a lot of people in the fitness world who will mix their tuna in mustard instead of mayonnaise. You can substitute almost any recipe that calls for mayo with mustard because it’s lower in fat, calories and sugar!
Brown mustard is usually okay too. Just check the label and make sure the sugar content is low.
Although honey mustard may taste better due to it’s sweet flavor, be careful with it and avoid it if you’re really trying to be on a strict diet. It contains twice as many calories as either yellow or brown mustard because of the addition of honey which is a simple sugar.
Next time you want to give your food some more flavor, maybe you can think about switching your honey mustard for some yellow or brown mustard.
Those who are following a sodium-restricted diet, such as patients with high blood pressure or kidney disease, should read nutrition labels carefully for salt content. One tablespoon of either yellow or brown mustard can contain up to 200 milligrams of sodium, almost 8 percent of the recommended intake of 2,400 milligrams.