Some sauces enhance a dish perfectly, but their composition can weigh it down considerably. A dietitian tells you which are the three most caloric sauces, to consume in moderation.
Sauces made from crème fraîche and cheese
Can sauces make a dish indigestible? For Caroline Seguin, dietitian nutritionist in Toulouse, the answer is no. “ There are no really indigestible foods, but bad associations: sugars, fats, alcohol. If we have a starter with mayonnaise, a rich main course, cheeses then a sweet cake, with alcohol on top, we will have difficulty digesting. But our gastric and pancreatic juices are well made, if the diet is balanced we digest well, even rich sauces. »
And among these sauces, the dietitian mentions those based on crème fraîche or cheese, as being sauces that increase the caloric value of a dish. “ They contain a lot of fatty acids. If you want to make a sauce with fewer calories, you should instead prepare it with vegetables. »
A cheese sauce contains, in fact, around 111 calories per 100 grams, and a cream-based sauce 78 calories per 100 grams. A butter sauce, on the other hand, contains 184 calories per 100 grams. Hollandaise sauce, for example, is very high in calories (212 calories per 100 grams).
Mayonnaise and ketchup
« Mayonnaise is high in calories because it contains a lot of oil, and ketchup because it has sugar in it. » explains the dietitian. It would therefore be a shame to dip your vegetables in these two sauces, which instantly increase the calorie content of the dish, if you are looking to eat healthily.
Ketchup contains 119 calories per 100 grams of sauce, and mayonnaise 680 calories per 100 grams! If you want to pay attention to your caloric intake, you should therefore consume it occasionally and in small quantities.
What alternatives should you turn to?
Vegetable-based sauces such as tomato sauces or ratatouille are lower in calories than those previously mentioned. For example, a tomato sauce without meat contains 74 calories per 100 grams, a mushroom sauce 55 calories. And soy sauce is even lower in calories, with 44 calories per 100 grams.
And what about the vinaigrette? “ It contains a lot of oil, but we generally eat little of it. To prepare it, you must choose the quality of your oils carefully and vary them. You can have in your cupboard a bottle of olive oil (rich in omega 9 and monounsaturated fatty acids), and several bottles of other oils: rapeseed, flax, walnut, sunflower, and alternate. It is also possible to only have one bottle of olive oil, and one of mixture like Isio 4», specifies the dietician.
Source: www.topsante.com
