Nutrition Facts, Benefits, Downsides, Alternatives

Ketchup recipes vary, but are made from a core set of ingredients such as tomatoes, sugar, salt and vinegar. This explains the sweet and spicy taste it stuffs.

You can add all spices, cloves, coriander, and even spices such as cinnamon and ginger.

Being a basic tomato-based seasoning, ketchup boasts a simple nutritional profile. Also, because we often use small amounts of ketchup in our diet, we cannot get the nutrition we need from ketchup.

For 1 tablespoon (17 grams) of ketchup (1):

• calorie: 17 17
• carbohydrate: 4.5 grams
• protein: Less than 1 gram
• fiber: Less than 1 gram
• obesity: Less than 1 gram
• sugar: 7% of daily violence (DV)
• sodium: 7% of DV

Compared to other seasonings, 1 tablespoon of ketchup contains almost twice as many calories as mustard, but less than a quarter of the calories in mayonnaise (2, 3).

In terms of sugar, ketchup tends to contain more than mayonnaise and mustard, and each cup (17 grams) of sugar has less than 1% domestic violence compared to the 7% contained in the same amount of ketchup. am(1, 2, 3).

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Ketchup has been proven to be low in calories, carbohydrates, protein and fat. Still, the seasonings contain moderate amounts of sugar and salt. Because these are the two main components.

Although ketchup contains salt and sugar, some consider it an “empty calorie” because it lacks many vitamins and minerals.

At the same time, the main ingredient of ketchup is tomato, which is packed with healthy vegetable compounds.

Studies show that the health benefits of ketchup are likely to come from the carotenoid lycopene in tomatoes.

Lycopene itself is thought to have anti-cancer, anti-inflammatory, and anti-diabetic properties, but few studies suggest that eating ketchup itself has the same effect (s).1, Four).

However, a recent study showed that eating a variety of tomato-based foods rich in lycopene, including ketchup, reduced the risk of stomach cancer ().Five).

In fact, ketchup is still one of the most concentrated sources of lycopene. When making ketchup, the heat used to process tomatoes allows your body to absorb lycopene more easily (6).

Eating ketchup can enjoy some of the health benefits of lycopene. Lycopene is (7):

• Functions as an antioxidant. Lycopene’s powerful antioxidant properties may protect DNA and cellular proteins from inflammation (Four).
• Protects against cancer. In vitro studies show that lycopene may prevent prostate cancer. Human studies have linked high dietary intake of lycopene from tomatoes and ketchup to a low risk of stomach cancer (Five, 6, 8).
• Supports the brain. Researchers continue to explore how lycopene can help treat diseases such as Alzheimer’s disease and Parkinson’s disease. Some early studies on animals suggest that it may protect against cognitive deficits due to chronic diseases (9, Ten, 11 11, 12).
• Promotes heart health. Lycopene antioxidants may help fight heart disease. Human studies have associated a low risk of heart disease with a diet high in lycopene. Animal studies suggest that lycopene lowers triglyceride and cholesterol levels (13, 14, 15).
• May fight reproductive disorders. In one human study, low blood levels of lycopene in infertile men were observed, but in animal studies, oral lycopene supplements have been shown to be effective in treating testicular hypofunction and sometimes infertility. I found out that there is (16 16, 17 17).

Nevertheless, ketchup is usually eaten in small quantities, so fresh or canned whole tomatoes may provide more lycopene and less calories, less sugar, and more nutrients overall. Hmm.

Finally, health issues such as fertility and heart health may be better addressed by focusing on overall dietary quality. Ketchup and its lycopene content do not turn an unhealthy diet into a nutritious diet (7, 18 18).

summary

Ketchup does not contain many vitamins and minerals, but it is rich in the powerful phytochemical lycopene. Lycopene is an antioxidant carotenoid that fights cancer, protects the heart and brain, and supports fertility in men.

For most people, ketchup turns out to be completely safe when taken in moderation. Seasonings can easily be included in a balanced diet.

Still, eating too much ketchup can cause mild side effects.

The potential drawbacks of ketchup are:

• There is a lot of sugar. One tablespoon of ketchup may contain more than 7% of sugar DV. If you love ketchup and drink 4-5 tablespoons in a single meal, ketchup alone can consume more than 35% of sugar DV ()1).
• There is a lot of salt. Most packaged ketchup products are also rich in salt. If you are sensitive to salt, eating too much salt can lead to high blood pressure, heart disease, and other health concerns ()1, 19 19, 20, twenty one).
• It is an acidic food. Concentrated tomato products such as ketchup are no exception, as tomatoes have proven to be highly acidic foods. If you are suffering from heartburn or reflux disease, eating too much ketchup can make those conditions worse (twenty two, twenty three, twenty four).
• Some people may have allergies. In rare cases, ketchup can cause allergies and hypersensitivity. Ketchup allergies can be caused by tomatoes and other ingredients found in seasonings such as sulfites, salicylates, and vinegar containing gluten (twenty four, twenty five).

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Eating moderate ketchup, such as a few tablespoons at a time, does not carry many risks. Still, if you’re worried about your sugar or salt intake, or if you have acid reflux, heartburn, or food allergies, it’s a good idea to limit your intake.

Ketchup can be part of a balanced diet when used in moderation, but you may want to use a healthy alternative instead.

There are many brands and varieties of ketchup, so if you are looking for a variety that suits your specific needs, you have the chance to find the right product for you.

For example, there are many ketchup brands that create the following seasoning versions:

If you’re looking for something like this, most labels make these distinctions clear.

Perhaps you like the taste of ketchup tomatoes, but you want to find a less processed version. In that case, you can try making it yourself at home.

Making homemade ketchup is also a great way to reduce the amount of sugar and salt in your seasonings.

If you’re looking for a low sugar option, you can also look for other seasonings such as:

• salsa
• Tomato chutney or jam
• Hot sauce
• Harissa

summary

A healthier version of ketchup is low in sugar and salt, organic and / or free of high fructose corn syrup. You can also make ketchup at home or use another seasoning like salsa instead.

Ketchup is a classic seasoning perfect for sandwiches, burgers, french fries and more.

If you enjoy ketchup, you might be happy to hear that it’s a good source of lycopene because it’s made from tomatoes.

Adding lycopene to your diet may help protect you from cancer, heart disease, and other chronic illnesses.

However, some ketchup varieties are high in sugar and salt. In addition, if you have acid reflux disease, gluten-related disorders, or tomato allergies, some of the ingredients in ketchup can make your stomach worse.

For maximum health benefits from ketchup, try to limit your intake to a few tablespoons or less at a time. Combine ketchup with other nutritious foods and choose ketchup varieties that are low in sugar and salt.