What’s On Your Sandwich?

Everyone knows that what you put on your sandwich can mean the difference between a delectable lunchtime experience or a ho-hum fill-up at the local drive-thru. But before you place your next order consider these few tidbits that can make your meal the healthiest possible.

Mayonnaise can pack a bunch of calories (an average of 99 to be precise, about all from fat). It usually contains canola oil which is of lower quality

Mustard on the other hand only averages a measly 14 calories and a modest amount of sodium (salt). It usually doesn’t contain sugar either, making this my condiment of choice.

Ketchup has only 16 calories per teaspoon but can contain high fructose corn syrup (see: http://toolstolife.com/article/A-Sweetener-by-Any-Other-Name--Is-Still-a-Sweetener-22), sodium, and even artificial coloring. Maybe it’s time to quit those fries after all.

Relish is moderately high in sodium and contains HFCS too. It’s time to reduce your hot dog intake anyway.

Jam is great with peanut butter but there are HFCS-free options. Look for natural fruit extracts from grape, apple, etc.

Speaking of peanut butter watch out for most commercial brands which use HFCS and hydrogenated oils (trans fats): (see: http://toolstolife.com/article/Not-All-Fats-Are-Created-Equal-142). Natural peanut butter should only contain peanuts and maybe salt – that’s it.

Honey is one to one and a half times sweeter than sugar, yet is much more nutritious. Unpasteurized, raw honey is loaded with enzymes (see: http://toolstolife.com/article/Enzymes-Keys-to-Optimal-Health-55), trace minerals, and B vitamins too.

Nutella  Ok it’s my one vice but I blame my European roots where it’s a main staple. It does contain hydrogenated oil and of course, chocolate. Otherwise it’s decadent.

Ill discuss what to stir into your tea or coffee another time. Till then happy dining!

Healthiest regards,

Dr. Carlos