Spreads are a versatile addition to any diet, offering a way to enhance the flavor and texture of various foods. From simple toast toppings to complex sauces, the world of spreads is vast and varied. However, with such diversity comes a wide range of nutritional profiles. Understanding the nutrition facts of different spreads is crucial for making informed dietary choices.
Understanding Calorie Density in Spreads
Many spreads, especially those based on oils, butter, and animal fats, tend to be calorie-dense. This is because fat is more calorie-dense than carbohydrates or protein. Choosing spreads with a water or milk base can help reduce the overall calorie count. As is the case in any balanced diet, portion control and moderation is the key to keeping the calorie count low when enjoying these extra kicks of flavor!
Sauces and Dressings: Flavor Boosters with Calorie Considerations
Condiments like sauces, dressings, and gravies are excellent for adding flavor to meals. Many dishes around the world are also known for their sauces more than anything else. A delicious peanut sauce for an Asian-inspired dish or flavorful tomato sauce for spaghetti can make all the difference. However, it's important to be mindful of their calorie content.
The base of a sauce significantly impacts its calorie count. Creamy, dairy-based sauces often contain more calories than oil-based ones. For those aiming to reduce calorie consumption, sauces and dressings are a good place to start. Moderation and portion control are key.
Butter vs. Margarine: A Heart-Healthy Dilemma
The choice between butter and margarine has been a long-standing debate. Butter, while creamy and spreadable, is high in saturated fat and cholesterol. Excess saturated fat can lead to elevated blood cholesterol, increasing the risk of heart disease.
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Margarine, made from plant-based fats and oils, was once considered a heart-healthier alternative. However, not all margarines are created equal. Early forms of margarine contained partially hydrogenated oils, also known as trans fats, which are now known to be detrimental to health.
Today's plant-based margarines often contain a combination of healthy oils like canola oil, olive oil, or flaxseed oil. These contain some beneficial fats and improve the nutritional profile of the product. They are usually much lower in saturated fat than dairy butter, and nutrition labels make it easy to see if the product contains harmful partially hydrogenated oils or trans fat. For people who are otherwise healthy, unsalted butter can be used sparingly and it is the least processed. Unsalted butter is usually fresher than salted butter since the salt acts as a preservative. The addition of salt also adds about 90mg of sodium per serving to your diet.
Ghee is similar to butter because it is made from milk, but the milk solids have been separated out. If you were to microwave butter until it was liquid and then let it sit at room temperature, the butter would separate into a solid top layer with liquid underneath. The solids on top are the milk solids while the remaining liquid fat underneath is ghee. Since the milk fats are removed, ghee contains no lactose which can be good for those who are lactose intolerant. It also has a high smoke point of 465° F (compared to 350° F for butter), so it can be safely used for frying.
If you are at higher risk for heart disease, a plant-based margarine can be a good choice. The nutrition can vary widely depending on the brand and the ingredients, and whether the product is in tub or stick form, so be sure and read the label. Don’t buy into the different health claims like “excellent source of omega-3s!” or “made with avocado oil!”. These can be a good choice for those who are limiting calories or fat. However, light products with a lower fat content have been mixed with culinary fillers and often have a longer ingredient list.
When choosing between margarine and butter, neither is a definitively "good" choice. It's best to avoid solid fats and opt for liquid oils like extra virgin olive oil. If you prefer solid fat, limit yourself to 1 teaspoon of real unsalted butter, as it contains the least processed ingredients and provides 2.3 grams of saturated fat. Alternatively, choose a butter-olive oil blend, which offers 2.3 grams of saturated fat per tablespoon. Be aware that other butter blends or margarines may contain unhealthy plant oils and additives like food coloring, fillers, and gums.
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Nut Butters: A Protein-Packed Option
Nut butters like peanut butter and almond butter are pantry staples and provide a healthy topping for toast, apples, or celery.
If you’ve ever picked up a jar of peanut butter and seen a thin layer of oil at the top, that’s a good thing. Oil separation is natural in minimally processed nut butters. Beware of palm oil, which is sometimes added to creamy nut butters to keep the oils from separating. This oil is higher in saturated fat than other plant oils, so try to find a brand that doesn’t use it recommends Parker. If you have an allergy to peanuts or almonds, sunflower seed butter and cashew butter are available at many specialty grocers. These varieties often have sugar or oil added for improved flavor and texture, so check the ingredients closely and pick the one with the shortest list.
Replace buttered toast for breakfast with one tablespoon of nut butter on your toast instead. You’ll get additional protein as a bonus.
Healthy Homemade Dips and Spreads
Premade dips and spreads are convenient, but homemade versions can be more nutritious and easy to make. You don’t have to rely on store-bought products. At home, you can use whole foods to make your own varieties that are just as tasty but much more nutritious.
Here are some healthy dips and spreads you may consider:
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- Black Bean Dip: Combines salsa with black beans, chipotle peppers, cilantro, garlic, and seasonings. Each serving contains over 6 grams (g) of fiber and is low in sugar and sodium. Black beans contain phytochemicals, which are associated with antioxidant and anti-inflammatory effects.
- Buffalo Hummus: Gets a flavorful kick from garlic, roasted red peppers, sriracha, tahini, and cumin. It’s served with celery, just like a wings platter. This hummus also makes an ideal spread on bagels, sandwiches, or wraps.
- Chocolate Peanut Butter Dip: Combines cocoa powder, peanut butter, honey, and Greek yogurt, and it calls for strawberries for dipping. You may also consider spreading this mixture on toast or a plain bagel for a quick, sweet breakfast.
- Peanut Butter Greek Yogurt Dip: Made with just three ingredients: peanut butter, Greek yogurt, and apple slices. Greek yogurt contains probiotics, which help support your gut health. It may also play a role in reducing the risk of metabolic syndrome and obesity.
- Raspberry Coconut Dip: This high fiber, low sodium dip is made with blended frozen raspberries, coconut milk, yogurt, honey, lime zest, and lime juice.
Low-Calorie Snack Ideas
Here are some ideas for snacks that are around 100 calories:
- 1/2 Cup Slow-Churned Ice Cream: Look for slow-churned or double-churned varieties. 1/2 cup has just 100 calories.
- Saturated Fat: 2 g
- Sodium: 45 mg
- Cholesterol: 20 mg
- Carbs: 15 g
- 6 Cups Microwave Popcorn: Some microwave brands have just 100 calories in 6 cups. It's also high in fiber, which can help you stay full longer.
- Saturated Fat: 0.5
- Sodium: 220 mg
- Cholesterol: 0 mg
- Carbs: 24 g
- Fiber: 6g
- Cottage Cheese and Cantaloupe: Cottage cheese is a protein powerhouse, with 1/2 cup delivering 14 g. A small wedge of cantaloupe brings the total calories to 100.
- Saturated Fat: 0.7 g
- Sodium: 468 mg
- Cholesterol: 5 mg
- Three Crackers With Cheese: Choosing whole-grain crackers is the key to this classic snack. The fiber will keep you feeling full between meals, and the cheese provides protein and calcium.
- Saturated Fat: 1.2 g
- Sodium: 397 mg
- Cholesterol: 7 mg
- Fourteen Almonds: They're rich in fiber and protein, which help keep hunger at bay.
- Saturated Fat: 0.63 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Six Whole-Grain Pretzel Sticks: This snack is cholesterol-free, low in fat and sugar, and provides more than 3 g of fiber to help tide you over.
- Saturated Fat: 0.4g
- Sodium: 257mg
- Cholesterol: 0 m
- Baked Apple: You can even sprinkle cinnamon on top without adding calories.
- Saturated Fat: 0 g
- Sodium: 2 mg
- Cholesterol: 0 mg
- Cheese-Stuffed Pita Pocket: Grab a whole-grain pita pocket and stuff it with 1/2 ounce part-skim ricotta cheese.
- Saturated Fat: 0.8 g
- Sodium: 149 mg
- Cholesterol: 4 mg
- Blueberry Smoothie: Try blending 1/3 cup of nonfat yogurt with 2/3 cup of frozen blueberries and ice.
- Saturated Fat: 0 g
- Sodium: 59 mg
- Cholesterol: 2 mg
- 1/3 Cup Edamame: A half a cup has more than 8 g of protein and 4 g of fiber to help keep you full.
- Saturated Fat: 0.5 g
- Sodium: 4.5 mg
- Cholesterol: 0 mg
- 3/4 Cup Frozen Mango Cubes: A 3/4 cup serving has just 90 calories and provides 60% of your recommended daily allowance of vitamin C.
- Saturated Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Eight Baby Carrots with Hummus: Carrots are an excellent source of vitamin A and beta carotene, while hummus adds protein.
- Saturated fat: 0.4 g
- Sodium: 210 mg
- Cholesterol: 0 mg
- Apple Slices With Peanut Butter: Measure 3/4 cup of apple slices and spread a thin layer of unsalted peanut butter on each slice.
- Saturated fat: 0.8 g
- Sodium: 2 mg
- Cholesterol: 0 mg
- Yogurt With Sunflower Seeds: Stir a teaspoon of sunflower seeds into 1/2 cup of nonfat plain yogurt.
- Saturated Fat: 0.26 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Nonfat Greek Yogurt with Honey: Just 1/2 cup of nonfat plain Greek yogurt has 12 g of protein to help you stay full. Drizzle on a teaspoon of honey, and the whole snack totals 84 calories.
- Saturated fat: 0 g
- Sodium: 53.5 mg
- Cholesterol: 0 mg
- Half a Baked Potato with Salsa: Half of a medium-sized baked potato has 80 calories. Spread a heaping tablespoon of salsa on top to spice it up and you will still keep it under 100 calories.
- Saturated Fat: 0 g
- Sodium: 124 mg
- Cholesterol: 0 mg
- Frozen Yogurt Sandwich: Try making a "FroYo" sandwich by spreading two tablespoons of nonfat frozen yogurt between two graham cracker squares.
- Saturated Fat: 0.13 g
- Sodium: 104 mg
- Cholesterol: 1 mg
- 20 Pistachios: Eat 20 pistachios, and you'll only take in 80 calories and less than a gram of saturated fat.
- Saturated Fat: 0.8 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Frozen Banana Pop: Slice several peeled bananas in half and insert popsicle sticks. Coat each half with an ounce of low-fat plain yogurt.
- Saturated fat: 0.35 g
- Sodium: 3 mg
- Cholesterol: 7 mg
- 1 Cup Tomato Soup: Tomato soup is full of disease-fighting nutrients, but contains as little as 74 calories per cup, no cholesterol, and less than 1 gram of saturated fat.
- Saturated Fat: 0.19 g
- Sodium: 471 mg
- Cholesterol: 0 mg
- 1/3 Cup Dry Oat Squares Cereal: Each serving has 70 calories and barely any saturated fat.
- Saturated fat: 0.17 g
- Sodium: 83 mg
- Cholesterol: 0 mg
- 1 Cup Grapes: Grapes are loaded with water, which means that a just under a cup full is 100 calories.
- Saturated Fat: 0.1 g
- Sodium: 2 mg
- Cholesterol: 0 mg
- Smoked Salmon Pinwheel: Spread 1 tablespoon of low-fat cream cheese onto a slice of smoked salmon (lox) and roll it up.
- Saturated Fat: 1.6 g
- Sodium: 495 mg
- Cholesterol: 13 mg
- One Cup Jicama Sticks and Salsa: You can munch on an entire cupful for only 54 calories.
- Saturated Fat: 0.03 g
- Sodium: 235 mg
- Cholesterol: 0 mg
The Importance of Reading Labels
Becoming an expert label reader is crucial for making informed choices. Always check the ingredients list on the label and be aware that even margarine that’s advertised with zero trans fat may contain up to 0.5 grams. “The take home message is to use extra virgin olive oil most often, read labels and check ingredients for any solid spreads to minimize saturated fat and unhealthy oils,” says Zumpano. “If most of the fat is heart-healthy monounsaturated or polyunsaturated fat, that’s a good thing.
Beyond the Basics: Exploring Unique and Flavorful Spreads
The world of spreads extends far beyond butter and margarine. Here are some additional ideas for adding flavor and nutrition to your meals:
- Olive Oil Dips: Instead of buttery garlic bread, use a heart-healthy olive oil dip for your crusty French loaf. Try olive oil mixed with balsamic vinegar for some kick. Or season olive oil with Italian herbs like thyme, oregano, basil, diced garlic and crushed red pepper or ground black pepper.
- Cucumber Creations: Moderately crispy with a rich and creamy filling, these semi-spicy appetizers taste like they’ve been fried.
- Beetroot Hummus: This tasty beetroot hummus is the prettiest pink snack I’ve ever seen. The healthy recipe is handy to make in large batches and keep in the fridge for lunches and snacks throughout the week.
- Coriander-Cumin Stuffed Mushrooms: The addition of couscous makes them very filling and delicious.
- Fresh Herb Lettuce Wraps:
- Mushroom Appetizers: Even if you don't like mushrooms, you will have to try them again with these pretty appetizers, which taste divine.
- Athlete's Avocado Dip:
- Marinated Shrimp Skewers: The marinade for this dish makes the shrimp so flavorful, you won't even need a dipping sauce.
- Mini Pepper Appetizers: Mini peppers are so colorful and are the perfect size for a two-bite appetizer.
- Celery & Shrimp Bites: This refreshing hors d'oeuvre has gained a big following since a friend shared her family recipe with me.
- Vietnamese Pork Lettuce Wraps: Casual, flavorful and low in carbohydrates, these Vietnamese Pork Lettuce Wraps are a perfect and low-fuss way to feed a group.
- Pea Pesto Crostini: I made a healthier spin on pea pesto by subbing in vegetable broth for some of the oil and going easy on the cheese.
- Spicy Citrus Shrimp: These easy shrimp look impressive on a buffet table and taste even better! The zesty sauce has a wonderful spicy citrus flavor.
- Peach Bruschetta: As a starter or light snack, this bruschetta is a wonderful way to savor the season with just a bite of fresh peach amid a medley of lively flavors.
- Chicken Roulades: You can change the filling any way you like-I have used feta instead of Parmesan, or sun-dried tomatoes in the place of the olives.
- Veggie Kabobs: Trade in the usual veggie platter for these fun kabobs.
- Cucumber Tea Sandwiches: Just stand back and watch these sandwiches vanish.
- Shrimp & Cucumber Bites: The bacon-wrapped shrimp, garlicky sauce and burst of cool cuke flavor make this a crowd pleaser.
- Spicy Peanut Noodles: Cilantro layers on the freshness, while the sesame oil and Thai chili sauce add Asian flavors that pair perfectly with peanut butter.
- Endive Guacamole: I jazz up guacamole by serving it atop endive leaves. Add a brilliant red pepper salsa, and you’ve got a standout appetizer.
- Broccoli Guacamole: For a snack that's very much like guacamole but without the avocados, which are high in fat, try this dip.
- Herbed Deviled Eggs: Herbs lend amazing flavor to these deviled eggs, which truly are the best you can make!
- Watermelon Bites: Sweet watermelon cubes hold a refreshing topping that showcases cucumber, red onion and fresh herbs.