Mustard On Keto: Approved Or Avoided?

Mustard is a condiment that is generally considered keto-friendly, as it is low in carbohydrates and calories. An average serving of mustard has 0.1 grams of net carbs per teaspoon, making it a perfect addition to a keto diet. However, it is important to read the labels, as some craft mustards and honey mustards may have added sweeteners, which are not keto-approved.

Mustard is keto-friendly

Mustard is a keto-friendly condiment. It is low in carbohydrates and calories, making it a perfect addition to a keto diet. An average serving of mustard has 0.1 grams of net carbs for a one-teaspoon serving. Traditional yellow and Dijon mustard are virtually carb-free, while honey mustard is generally not keto-friendly due to its sugar content. However, some brands offer low-carb honey mustard options with only one gram of carbohydrates per serving.

When selecting a mustard for a keto diet, it is important to read the labels carefully. While most mustards are simple in ingredients, with minimal carbohydrates or calories, certain craft mustards may have added sweeteners that should be avoided. The best options are usually the traditional yellow and Dijon varieties, which are widely considered keto-friendly.

Mustard is made from the seeds of the mustard plant, which are ground and mixed with water, vinegar, lemon juice, wine, salt, and various flavourings or spices. It has a tangy and spicy flavour, adding a lot of flavour to whatever it is added to. It is a very common condiment, topping everything from ham to hot dogs and pretzels.

In addition to being keto-friendly, mustard also offers several health benefits. It is a source of antioxidants and has been linked to the prevention of certain cancers, as well as the protection against psoriasis and dermatitis. The seeds of the mustard plant have been shown to reduce inflammation and promote healing.

Avoid honey mustard

Mustard is generally keto-approved, but honey mustard is not. While mustard is a perfect addition to a keto diet, honey mustard is not because it contains sugars.

Honey mustard is a blend of two mustards with a hint of honey, resulting in a creamy, sweet, and tangy sauce. It is significantly higher in calories than spicy and yellow mustards, with about 50 calories per 2-tablespoon serving for fat-free honey mustard and 120 calories for full-fat honey mustard. In comparison, spicy and yellow mustards are often calorie-free, and even when they do contain calories, it is usually no more than 30 calories for 2 tablespoons.

Honey mustard is also loaded with added sugars, which can increase your risk of illnesses such as heart disease and diabetes. It also contains high fructose corn syrup, which is usually listed higher in the ingredients than honey. By substituting honey mustard for regular mustard, you may also be missing out on the health benefits of mustard, which contains cancer-fighting phytochemicals similar to those found in broccoli and cabbage.

Therefore, if you are following a keto diet, it is best to avoid honey mustard and opt for other keto-friendly condiments such as mustard, mayonnaise, or hot sauce.

Mustard's health benefits

Mustard is a perfect addition to a keto diet. However, not all mustards are keto-friendly. It's always best to read the labels before making any decisions. If you see any kind of sugar or artificial sweetener, it's best to avoid it. This includes sweet mustards like honey mustard.

Mustard is made from the seeds of the mustard plant. It is a good source of omega-3 fatty acids, which are proven to improve risk factors for heart attacks, such as reducing blood pressure, raising HDL ('good') cholesterol levels, and reducing arterial plaque and inflammation. Mustard seeds also contain a relatively high amount of protein and a number of amino acids.

Low Calorie, Cholesterol, and Salt-Free

Mustard has an intense taste with minimal calories (about 7-10 calories per tablespoon for prepared or 7-10 calories per teaspoon for dry mustard powder). It is also cholesterol and salt-free.

Rich in Nutrients

The mustard plant is native to the Mediterranean region and is related to nutrient-rich vegetables like broccoli, cabbage, and Brussels sprouts. Mustard leaves contain significant amounts of calcium, copper, and vitamins C, A, and K, while the seeds are a good source of fiber, selenium, magnesium, and manganese.

Source of Beneficial Antioxidants

Mustard contains antioxidants and other beneficial plant compounds that help protect the body against damage and disease. It is a great source of glucosinolates, a group of sulfur-containing compounds found in all cruciferous vegetables. Glucosinolates are activated when the plant's leaves or seeds are damaged, either through chewing or cutting, and are believed to stimulate the body's antioxidant defenses.

May Offer Protection Against Certain Diseases

The mustard plant has been used as a traditional remedy against various ailments for centuries. Recent scientific evidence suggests that mustard may protect against certain types of cancer, lower blood sugar levels, protect against psoriasis, and reduce symptoms of contact dermatitis.

May Offer Protection Against Infections

The antioxidants in mustard seeds may offer some protection against bacteria and fungi, including E. coli, B. subtilis, and S. aureus. However, some studies report no protective effects.

Mustard oil controversy

Mustard itself is keto-approved, but what about mustard oil?

The Mustard Oil Controversy

Mustard oil is a popular oil used in cooking in many parts of the world, including China, Russia, and South Asian countries like India, Bangladesh, and Pakistan. It is extracted from the seeds of the mustard plant and has a distinctive wasabi-like aroma.

However, the use of mustard oil for human consumption is a subject of controversy, particularly in the United States and Canada, where its sale for edible purposes is prohibited. The reason for the restriction lies in its composition. Mustard oil contains a significant amount of a fatty acid called erucic acid, which has been linked to the development of heart disease in early experimental studies on animals in the 1950s. As a result, regulatory agencies began to crack down on erucic acid, with the Food and Drug Administration (FDA) in the United States banning edible mustard oil due to its high erucic acid content.

On the other hand, countries like Australia, New Zealand, and those in the European Union have established upper limits for tolerable intake of mustard oil. In India, the Lipid Association of India (LAI) even recommends it as a heart-healthy oil. This discrepancy in guidelines has led to calls for a new FDA review, especially considering the increasing use of mustard oil among Americans and Indian immigrants in the US despite the ban.

It is important to note that most of the data on erucic acid comes from animal studies, and human studies are based on cell culture experiments and epidemiological dietary studies, which yield conflicting results. Additionally, mustard oil contains other beneficial compounds, such as monounsaturated fats and omega-3 and omega-6 polyunsaturated fats, giving it anti-inflammatory, antibacterial, and analgesic properties.

As of now, the FDA has approved only one brand of edible mustard seed oil with low erucic acid content, called Yandilla, which is produced in Australia.

Mustard in keto cooking

Mustard is a perfect addition to keto cooking. It is low in carbohydrates and calories, with an average serving of mustard containing 0.1 grams of net carbs per teaspoon. Traditional yellow and Dijon mustard are virtually carb-free, making them ideal for keto dieters.

However, some craft mustards may contain added sweeteners, so it is important to read the labels carefully. Honey mustard, for example, often contains sugar and should be avoided. The same goes for any mustard with artificial sweeteners.

Mustard is made from the seeds of a mustard plant, which are ground and mixed with water, vinegar, lemon juice, wine, salt, and spices. It is a versatile condiment that can be used in a variety of dishes. Here are some ideas for using mustard in keto cooking:

• As a glaze for chicken wings, thighs, or tenders
• In pan sauces: after sautéing meat, add a dollop of mustard to create a delicious sauce
• Dijon dip: mix mustard with mayonnaise
• Balsamic vinaigrette: combine balsamic vinegar and mustard, with a splash of lemon juice
• Vinaigrette: mix mustard with olive oil and lemon juice
• Condiment for any type of meat, including sausages
• Egg salad: add mustard for a tangy flavour

Mustard is a great way to add flavour to keto dishes, as it is low in carbs and calories and has a tangy, spicy taste. It is a versatile condiment that can be used in a variety of recipes, adding a whole lot of flavour to your keto meals.

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