Food Nutrition in Sauces
Most commerical sauces typically
contain high levels of sugar and salt to enhance taste and flavor. Creamy
sauces (eg. Bearnaise, Hollandaise) tend to be high in calories and saturated
fat and are best avoided if you have raised cholesterol. Bechamel or white
sauce contains less energy and fat but when converted into a Mornay sauce
(cheese added) its calorie and fat content increases signficantly. Gravy
is another sauce that can be high in fat when meat fat and juices are
added. Pasta sauces can vary enormously in nutritional content. Some are
much more calorie dense than others. Creamy pasta sauces like those used
in Carbonara and Fettucini dishes are high in calories and fat. Hot and
spicy sauces using chili are typically lower in energy and fat content.
Sauces used in Far Eastern cooking (eg. soy sauce, oyster sauce, black
bean sauce and yellow bean sauce) are high in sodium. In addition, they
should be avoided by anyone with a gluten or wheat intolerance. If you
have high blood pressure you should avoid all Oriental sauces.
Energy in Sauces
The calorie content of sauces
varies signficantly according to type. A serving of apple sauce contains
about 45 calories; a serving of Bearnaise sauce contains about 200 calories;
pasta sauce contains between 35-200 calories per serving. Soy sauce and
Tabasco are less than 10 calories per tablespoon.
Nutrients in Sauces
The proportion of macronutrients
in sauces varies according to type.
Vitamins in Sauces
Sauces contain a varying
amount of vitamins but are not generally speaking a recommended source
of vitamin micronutrients.
Minerals in Sauces
Sauces contain a varying
amount of minerals and trace elements but are not generally speaking a
recommended source of mineral micronutrients.
Glycemic Index (GI) Value
For Sauces
There is no typical GI value
for sauces. They can be high or low depending on ingredients.
Most Nutritious Types of
Sauces
The most healthy sauces are
the varieties with a low fat and sugar content. Tomato or chili based
sauces tend to have the lowest amount of calories and fat.
Nutrition in Types of Sauce
Alfredo
Sauce
Apple Sauce
Barbecue Sauce
Bearnaise Sauce
Bolognaise Sauce
Cheese Sauce
Chili Sauce
Clam Sauce
Cocktail Sauce
Cranberry Sauce
Curry Sauce
Fish Sauce
Hickory Sauce
Hoisin Sauce
Hollandaise Sauce
Horseradish Sauce
Mustard Sauce
Napoli Sauce
Oyster Sauce
Pepper Sauce
Pesto Sauce
Plum Sauce
Prego Pasta Sauce
Ragu
Salsa Sauce
Sloppy Joe Sauce
Sofrito Sauce
Sour Cream Sauce
Soy Sauce
Spaghetti Sauce
Stroganoff Sauce
Sweet and Sour Sauce
Tabasco Sauce
Taco Sauce
Tartar Sauce
Teriyaki Sauce
Tomato Chili Sauce
Tomato Sauce
White Sauce
Worcestershire Sauce
Weight Control, Exercise
and Nutrition
Some people who want to lose
weight make the mistake of focusing exclusively on calorie-intake and
counting calories. Although keeping track of energy intake is vital, energy
expenditure is also important. So too is diet nutrition, because when
we maintain a healthy body and metabolism, we burn calories faster. In
short, if you want to lose weight, make sure you eat a healthy diet in
order to obtain all your necessary nutrients.
More Information About
Calories and Energy Expenditure
Calorie Burning Exercise Advice
Calories Burned By Exercise
Calories in Foods
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