This story has been updated since it was originally posted on 01/06/2021 to include more expert insight
Successful weight loss can come from a combination of different sources, whether it be large changes in your diet, or small tweaks that warrant big results over time. While your main meals will determine successful weight loss in maintaining a steady calorie deficit, condiments and spices can also give you an extra edge on your weight loss journey. All condiments are delicious in their own right, but there’s one that health experts recommend above the rest to improve your weight loss results: Mustard.
To learn more about why mustard is one of the best condiments to include in your diet for weight loss, we checked in with registered dietitian Shena Jaramillo and nutritionist Lisa Richards, creator of The Candida Diet. They told us that not only is it low in calories in comparison to other creamier condiments, but it is also loaded with antioxidants and nutrients to nourish your body as you lose weight. Find all of their expert insight below!
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Mustard
Unlike other condiments which only serve to flavor your food, mustard is packed with health benefits which can actually make it easier for your body to lose weight, assuming you’re maintaining a reasonable calorie deficit. Jaramillo explains, “Mustard can help replace other condiment choices (specifically oil based condiments such as mayo or those loaded with sugars such as ketchup). This can help reduce total caloric intake for the day as well as preserve the flavor of foods. It also contains iron, calcium, phosphorus and selenium which all play a critical role in metabolism.”
Boosting your metabolism is vital for successful weight loss, as it helps to burn fat and utilize energy more efficiently, using your food as fuel instead of storing it as fat. Other condiments that are creamier and oil-based are often loaded in sugar, so Jaramillo warns to use them sparingly and focus on including mustard in meals wherever possible. “While mustard likely won’t directly speed up the metabolism, it does provide some of the nutrients our body needs to help support a healthy metabolism,” she says.
Richards agrees. "Capsaicin found in mustard increases metabolism causing the body to burn more calories," she says. "While this is a small side effect, it can still be beneficial. Consuming mustard with a high carb meal can also lower the glycemic load by slowing digestion and reducing a potential spike in blood sugar, another way to feel full for longer."
What's more, she notes that mustard may also help suppress your appetite. "Mustard also contains isothiocyanates, appetite suppressing compounds," she explains. "They reduce hunger and increase fullness feelings to help reduce overeating." The more you know!
The bottom line
At the end of the day, you’ll find the most success with weight loss when you put together a nutritional plan which prioritizes whole foods and contains a good balance of carbohydrates, proteins and carbs. However, on top of this base, adding foods such as mustard which have known health benefits can improve upon the work you’re already doing in the kitchen, making it easier to lose weight over time.
