Did you know that the average American eats 71 pounds of ketchup each year? And with over $2 billion spent annually on mayonnaise alone, it’s easy to see that Americans love their condiments. But, can you eat condiments on a plant-based diet?
We all know the feeling: a Fourth of July backyard barbecue, tasty plant-based holiday treats sizzling on the grill, just waiting for their saucy finishing touches before we devour them.
Condiments are the unsung heroes of the culinary world. They are a common accompaniment to many types of meals and a great way to add depth to any dish. They adorn our veggie burgers, sandwiches, and are ubiquitous everywhere from the finest dining establishments to fast food chains.
Despite their popularity, though, there is little information available to clarify whether plant-based eaters can enjoy their drizzles and dollops. Here, we’ll dive into detail about condiments and quash the debate once and for all.
What is a Condiment?
A condiment is a spice, sauce or preparation that is added to food to enhance flavor and complement the dish. Condiments are sometimes added to a dish before serving, for example, ketchup, mustard or mayonnaise atop a crisp veggie sandwich. Some condiments are used during cooking to add flavor or texture, like barbecue sauce, teriyaki sauce, and sour cream.
Many condiments, such as mustard and ketchup, are available in single-serving packets, commonly when supplied with fast food items.
Since ancient times, people have used condiments to enhance their food. The first condiment was salt, used both as a preservative and flavor enhancer.
As early as 300 BC, ketchup emerged as a fish-based condiment used in Chinese and Southeast Asian cuisines. It began the transformation into its modern-day tomatoey counterpart when British traders brought it back from Asia in the 1700s.
Vinegar has also been used since ancient times, its name deriving from the French words, vin aiger, meaning, ‘sour wine’.
Over the centuries, new types of condiments have emerged. In the 1500s, the Italians invented pesto sauce. Another type of condiment, chutney, was first exported from India in the 1600s. Soy sauce, a popular condiment in Asian cuisine, reached Britain in the 17th century. By the mid-18th century it became popular across Europe.
Condiments first reached America’s shores in the late 19th century, when North Americans created ketchup with a native crop: tomatoes. This transformation landed tomato ketchup on the map as America’s national condiment in 1896. This prompted The New York Tribune to declare it would be “found on every table in the land.” By 2015, ketchup accounted for roughly 15% of all tomato consumption in the United States.
In modern times, condiments are used in a wide range of ways. They are often added to the tops of burgers, sandwiches, and paninis or used as dipping sauces for fried foods. Many companies have even taken traditional condiments to their extremes by adding unexpected ingredients, like this honey with a kick.
So, now that we have an understanding about what condiments are, what do the authorities have to say? Both the USDA and FDA have presented very little information about what a condiment actually is. The FDA only loosely states that condiments include seasoning sauces, spreads, and relishes, but not spices or herbs.
It’s no surprise that plant-based eaters regard condiments with a bit of confusion. Condiments are an all-too-forgotten yet commonly enjoyed food item — despite their popularity, condiments remain almost wholly absent from the mainstream nutritional discussion. They even qualify as a “free” food in many meal plans.
Why are Condiments Overlooked?
Generally, condiments are not considered a standalone source of substantial nutrients. They are intended to embellish other nutrient-rich foods, rather than being a food source on their own. In most cases, condiments alone offer too few calories to create any noticeable dietary impact.
It wasn’t until just the last decade that nutritionists and food experts began to recognize key differences between condiment types. Certain condiments are now labeled as “good” or “bad” based on impacts on blood sugar, weight, metabolism, and even sleep.
For the plant-based community, the core issue is whether the ingredients found in condiments originate from plant-based sources. Which condiments use 100% plant-based processing techniques? How can we discern healthy condiments from unhealthy ones? And finally, can you eat condiments on a truly plant-based diet?
The Most Popular Condiments: The Four S’s
Let’s divide condiments into four groups: Sweet, Salty, Spicy, and Savory – or what we at DadGoesGreen.com call the Four S’s. Some condiments fall into more than one category.
Sweet
These condiments contain refined sugars, stevia, erythritol, high fructose corn syrup, or fruit, and generally have a sugary flavor profile. Some examples include:
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Salty
Salty condiments contain high levels of sodium and offer an intense, flavorful bite. Classic examples are:
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Spicy
Typically considered healthy condiments and sauces, these are often made with a base of hot peppers. These powerful condiments are for the most daring of palettes. Examples include:
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Savory
Savory condiments generally carry strong, distinctive flavors and add depth to many types of dishes. Some examples include:
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Of course, hundreds of varieties of condiments exist around the world. Disclaimer: These lists are not comprehensive and only touch on a small portion.
Other Groupings
In addition to these categories, condiments vary by base type: vinegar, egg, dairy, fruit, and vegetable, to name a few.
What makes a Condiment Plant-Based?
When a condiment is processed entirely from plants without the use of any animal products, it is considered plant-based.
Non plant-based condiments, on the other hand, contain some trace of animal-based derivatives in either their ingredients or processing. One example is sugar, a sneaky little ingredient that can be found in almost everything – especially condiments.
Many of the refined sugars used in condiments are processed using animal bone char. And since sugar is so ubiquitous these days, that makes plant-based dieting particularly challenging.
Are Condiments Gluten Free?
Good news! Not all condiments contain gluten, the controversial protein found in grains. Here are 7 delicious gluten-free condiments you can enjoy:
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Are Condiments Keto?
There are plenty of keto-friendly condiments available at your local grocer. These low-carb and sugar free alternatives are the perfect addition to a ketogenic diet:
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Condiments You Should Have
As a plant-based eater, you’re probably wondering: “So, can you eat condiments on a plant-based diet? If so, which ones?”
Our answer is YES! Plant-based dieters are free to enjoy a variety of condiments without worry. Check out this list of our Top 10 healthy, plant-based condiments:
Ketchup
You’ve likely noticed that ketchup falls into many categories, including gluten free and keto. However, only certain ketchups are considered healthy condiments for plant-based eaters.
The sugars found in a variety of ketchup brands are refined using animal bone char. Therefore, only organic, sugar-free or unsweetened ketchups may be considered truly plant-based condiments.
For a tasty unsweetened ketchup option, check out this sugar free crowd pleaser on Amazon.
Or, if you simply must have your favorite tomatoey sauce sweetened, go for a brand that contains only raw cane sugar. Here’s a yummy 100% organic plant-based ketchup we love.
Mustard
Mustard is another beloved condiment for its versatility and many varieties, and it certainly can spice up a boring sandwich. But are all mustards condiments you can eat on a plant-based diet?
Apart from Dijon and honey mustard, mustard is entirely plant-based! Even thickeners found in some mustards aren’t derived from animal products. Whole grain mustards are an excellent source of plant-based fiber, selenium, magnesium, and manganese. Dijon and honey mustard are exceptions because they may contain sugars not derived from plants. Also, honey comes from insects rather than plants.
For more on honey, read on!
Mayonnaise
Mayonnaise containing egg is not suitable for inclusion in a plant-based diet. However, many plant-based mayo options have hit the market in recent years.
For our favorite egg-free alternative to traditional mayo, try this.
Soy sauce
Soy sauce in itself is a plant-based condiment, as it only contains soybeans, wheat, salt, water, and cultures. The kicker: some companies behind its production have been exposed for shady practices and routine animal testing.
As a plant-based eater, be sure to do your research to only buy products from companies that don’t exploit animals.
One cruelty-free option we love is this sustainably sourced soy sauce alternative made from coconut aminos. It offers robust taste without a hint of animal cruelty.
Hot sauce
Great news for all you spice lovers out there: Tabasco sauce fits the bill as a 100% plant-based condiment!
Hot sauces tend to be plant-based, as most only contain peppers, vinegar, and salt. Many brands also blend hot sauce with fruits and other ingredients, so check the condiment’s ingredients before you buy it.
Time to fire up the ol’ taste buds? We adore this fiery California blend of jalapenos and red chilis. Or, for a little variation on that classic smoldering zing, try this hot variety pack.
Salsa
Enjoyed often in the great American Southwest, salsa can spice up any meal. It adds a flavorful kick at any time of day, from breakfast to dinner.
Salsa contains pretty much all whole foods – making it one of the healthiest plant-based condiments you can have! 99% of the store-bought salsas you’ll find are plant-based. And since you don’t have to work hard to find a plant-based salsa, including one in your diet is easy.
This highly-rated gourmet salsa is one of our favorite healthy condiments.
Chutney
Originating from India, chutneys are savory condiments made from a mixture of slow-cooked fruits or vegetables, vinegar, and spices. Sometimes called Indian preserves, these condiments often combine the sweetness of fruit with the savory of spices.
A variety of plant-based chutneys are available to suit the adventurous palette. This recipe for cinnamon pear chutney is absolutely divine.
Barbecue sauce
As a time-honored favorite of grillers everywhere, barbecue sauce is enjoyed at cookouts around the country. What’s more: Can you eat this tasty condiments on your plant-based diet? Yes, it, too, is plant-based!
Well, at least if it doesn’t contain honey. Barbecue sauces made with honey fall into a grey area, as you’ll read below when we finally discuss honey.
Try this plant-based barbecue sauce recipe to make mouths water at your next cookout, or a bottle of this tangy, smoky classic.
Maple syrup
What about this temptingly sweet condiment found on breakfast tables everywhere? Is it 100% plant-based?
Yes! Natural maple syrup is both plant-based and vegan. However, there are a few things to keep in mind before drenching your pancakes and waffles with the sweetener:
Beware of maple syrup lookalikes containing high fructose corn syrup and other additives. These are completely different from natural maple syrup sourced from maple trees.
As with all sweeteners, there is sugar content and calories involved with consuming maple syrup. To avoid any issues, only enjoy this condiment sparingly and infrequently.
This organic maple syrup is sure to be a family favorite.
Honey
Ah, finally: honey. Honey is a bit of a grey area within the plant-based community. The debate rages on about can you eat condiments while on a plant-based diet.
Products that come from insects, like honey and beeswax, are generally not considered suitable for a plant-based diet. However, many plant-based dieters may still choose to include honey in their meals. It’s really a matter of personal choice.
Nonetheless, there is more good news! With plant-based dieting gaining rapid momentum, several bee-free honey options have been introduced to the market.
This organic, bee-free honey is a must-try condiment for your plant-based diet!
Now that we’ve got our list of healthy condiments, the news is looking better and better for plant-based dieters. And the answer to the question, “Can you eat condiments on a plant-based diet?” is a resounding YES!
But how can we use them?
Healthy Sandwich Condiment Ideas
For a quick, easy lunch option, sandwiches are always a favorite. They’re our “go-to” meal to pack up to work or toss in the kids’ lunchboxes.
Did you know you can use condiments to make the classic sandwich even better? Using our Top 10 List above, here are a few quick and healthy sandwich condiment ideas for a breezy lunch. Just click for a few easy recipe ideas!
| Curried Roasted Carrot Hummus | Kale-Yea Easy Sauce |
| Date-Sweetened Mustard Dressing | Cilantro Lime Hummus |
| Cinnamon & Autumn Pear Chutney | Three Easy Oil-Free Dressings |
Conclusion
Condiments come in many forms and fashions, and they’re a popular part of everyday foods. Now that we’ve answered the question, “Can you eat condiments on a plant-based diet?”, you can enjoy a variety of healthy condiments!
We here at DadGoesGreen.com hope this helps you to make informed, conscious choices about your use of condiments.
Happy plant-based eating!
You may also like: WHAT CAN YOU EAT ON A PLANT BASED DIET? >>CLICK HERE!
