Mustard is a paste-like condiment that is popular among many people. Its popularity comes from its variability. There are many types of mustard that go well with many different types of food. Most commonly, people combine it with meat and vegetables, as well as sandwiches and burgers. People eat it with fried foods, hot dogs, and grilled foods and veggies.
For those on the keto diet, it is very important to track the carb content of the food you eat. And, condiments and sauces are some of the things that can have a surprisingly high amount of carbs. That’s why condiments can be tricky to fit into a keto diet. However, condiments such as mustard can make a simple dish taste heavenly!
That’s why it is understandable if you want to include it in your keto or low-carb diet. But, can you eat it if you are on a keto or low carb diet? Or, does it contain too many carbs? Keep on reading to find out!
What Is Mustard Made Of?
Chances are, you probably know what dijon mustard is and how it tastes. Most people describe the regular yellow mustard as slightly bitter, a little spicy, and tangy flavored. However, its sweetness and spiciness can vary depending on what it contains and if there are any sweeteners added. Another surprising thing that affects its taste is how fresh it is and. But, do you know what it is really made of?
The main component of this condiment is mustard seeds. People grind the seeds and mix them with lemon juice, water, beer, wine, vinegar, or other liquids. Then they mix the ground seeds and the liquid until they create a paste. Then they add salt, sugar, honey, corn syrup spices, or other flavorings to enhance the taste of the mustard.
The final product has a light yellow to brown color. It can be used on its own or as a base for other sauces, dips (honey mustard), dressings, or marinades. When you make the paste, it can be too bitter in the first few days. That makes it unusable right away. It needs to rest for two to three days until it becomes just slightly bitter and good for consumption.
Types of mustard
We mentioned before that this condiment can be made using various liquids, spices, sweeteners or other flavorings. That’s why there are a few types available. Some of the more popular types are Dijon Mustard, English mustard, French mustard, American mustard (or Yellow mustard), Spicy Brown mustard, Sweet mustard and Honey Mustard.
Mustard Nutritional Facts
Below we have the nutritional information on 100 grams of American or Yellow Mustard. The information provided is by the USDA foundation foods. Therefore the nutritional facts of mustards by some brands and manufacturers may differ from those from the table. That is why you should always check the nutrition facts of any products you purchase. (*)
| Calories | 69 kcal |
| Protein | 4.25 grams |
| Fat | 3.76 grams |
| Total Carbs | 6.34 grams |
| Fiber | 4.3 grams |
| Net Carbs | 2.04 grams |
Is mustard healthy?
To make this paste, you need mustard seeds. These seeds grow on a plant that is native to the Mediterranean region. The plant is related to cabbage, broccoli, and Brussel sprouts- which are all known to be rich in numerous nutrients.
Even though today, the seeds and the paste are used in the kitchen, that was not the case in history. Ancient Greek and Roman civilizations used these seeds to create natural remedies because they believed that it has health benefits. Today, we have the science that supports those theories.
The leaves of this plant have many nutrients, and its seeds are also rich in calcium, iron, selenium, and phosphorus. (*)
Both the leaves and the mustard seeds also contain a group of sulfur-containing chemical compounds. Those are known as glucosinolates, which are activated by cutting or chewing the plant or seed. Specifically, it is rich in isothiocyanates and sinigrin. They also contain other health-promoting compounds- carotenoids and phenolic compounds. These compounds have the ability to act as antioxidants. (*)
Antioxidants are compounds that help the body fight oxidative stress caused by free radicals. They help prevent chronic conditions and diseases, such as diabetes, cardiovascular disease, and types of cancers. (*)
Scientists also did numerous animal studies and test-tube studies. They show that the antioxidant compounds may protect against some types of cancer. The seeds may also help with psoriasis inflammation and healing of psoriasis-caused lesions. (*), (*), (*), (*)
Can You Eat Mustard On Ketogenic Diet?
When you look into the table of nutritional information you can see that in 100 grams, mustard has just 70 calories. Out of which 4.3 grams are protein, 3.8 grams are fat, 6.3 grams of total carbs. Out of the total carbs, 4.3 grams are fiber, which means that it only has 2 grams of net carbs.
Realistically, you would not consume 100 grams, but only a few teaspoons. One teaspoon of mustard is approximately 6 grams (around 16 and a half teaspoons in 100 grams). That means that in one teaspoon you would consume 0.125 grams of net carbs. Which is practically none, and is insignificant.
So, to answer the question. Can you eat mustard on the ketogenic diet? The answer is YES, you can. This condiment is one of the best options if you are on a ketogenic or low-carb diet.
However, as you probably already know, the keto and the low-carb lifestyle are not as black and white as it seems. We mentioned before that there are multiple types of mustard. And, they all have different ingredients, but only a few variables are suitable for the keto diet. So, you buy one that contains any kind of non-ketogenic sweeteners- such as honey (honey mustard), corn syrup, or sugar it is not keto-friendly. The same goes for preservatives and additives- they are not keto-friendly and should be avoided.
Of course, the best way you can ensure that you are consuming mustard without non-ketogenic ingredients is to make it yourself!
Yes, mustard is keto-friendly. However, not all types are. Make sure you read the labels.
Some ketogenic mustard types are Yellow, Dijon, Stoneground and Spicy Brown Mustard.
Conclusion
Mustard is a popular condiment used in many cuisines around the world and in many different ways. People commonly use it on sandwiches, hot dogs, corn dogs, as well as fried and grilled meat and veggies. Sometimes it is used as an ingredient in marinades, dips, sauces, and other condiments.
It is made from mustard seeds, which come from the plant with the same name. It is native to the Mediterranean region and people have used it from ancient times. They believed in its healing properties, and today there is scientific research that supports that belief.
Nutritionally, this is a low-calorie and low-carb food. In one teaspoon, there are almost 0 grams of carbs. That is why it is a good addition to your ketogenic diet or low-carb diet. Yet, some types of this food contain ingredients that are not keto-friendly. For example, honey, corn syrup, and sugar. That’s why it is always important to carefully read the label and remember that moderation is the key if you still want to consume them.
