Mustard is a spice known all over the world. It is pleasant to drink and tastes good. But the questions that go through your mind right now are, can you take on keto? Is it ketogenic?
This is what this article talks about. Follow more to get all these details.
What is Mustard?
Mustard is a spice made from mustard plants (white/yellow mustard, synapse alba brown mustard, brassica jonsia or black mustard, Brassica nigra).
Mustard seeds are most times mixed with water, vinegar, lemon juice, alcohol or other liquids, salt, and often other spices and condiments to make a bright yellow to brown paste or sauce.
The black seed has a robust, spicy, and somewhat bitter taste, and the mustard dressing tastes sweet and spicy.
Types of Mustard
We have many types of mustard. But in this article, I will only mention the five most common types of mustard.
1. Mustard Yellow
The “golden baby” of the traditional American hot dog mustard, yellow mustard is the most widely grown variety of mustard seed and has a mild flavor.
2. Dijon Mustard
Dijon is classic French mustard that dates back to the late 19th century. Although Dijon is an area of France that produces exceptional mustard, the term “Dijon” is not a safe food (such as champagne), and most of Dijon is grown outside France.
3. Spicy Brown Mustard
Spicy brown mustard usually uses a slightly thicker grind than yellow or Dejan mustard. Many bottled brands combine brown seeds, yellow seeds, and spices such as ginger, nutmeg, or cinnamon.
4. Honey Mustard
As the name suggests, mustard and honey are a combination of mustard and honey. Relationships are usually one-on-one, but some styles are sweeter than others.
5. Whole Mustard
They use whole and very simple mustard. Their texture is the largest, and they have a vibrant, deep flavor. Try this delicious vegetarian roast chicken recipe or our mustard cider glaze.
Nutritional Information About Mustard
The nutritional information for the best varieties of keto mustard is one serving (5 g pack) or one teaspoon.
- Yellow mustard: contains 3 calories and 0 g carbohydrates.
- Dijon mustard: contains 5 calories and 0 g carbohydrates.
- Spicy brown mustard: contains five calories and 0 g carbohydrates.
- Stone mustard: contains 5 calories and 0 g carbohydrates.
Most types of mustard are made from the same ingredients but in different proportions. Therefore, you should consult the Nutrition Fact Label for ingredients and calorie content.
Some brands may contain sugars and spices that can be added as calories or carbohydrates if you use too much mustard. If you are a fan of honey mustard, there are many cat-friendly brands available in the market.
However, the bottom line is that if you are looking at your carbohydrate and calorie intake, portion control is essential, especially when using mustard as a sauce.
Carbs Content in Mustard
One teaspoon (5 g) mustard packet or packet contains 0.3 g total carbohydrates, including 0.2 g dietary fiber, 0.1 g pure carbs per 1 teaspoon or packet of mustard.
This is where it can get a little confusing.
If you browse the corridors of your grocery store and take a look at the different mustard greens, you’ll find that most nutrition labels list carb counts as 0 or 1.
What might confuse you, even more, is that you can look at a list of ingredients and list the same elements in the same order, so what difference does it make?
Why should one bottle contain 1 gram of carbohydrates and the other 0 grams of carbohydrates?
Although almost all mustard is usually made in the same way and with the same ingredients, some manufacturers have different ingredients and maybe some spices to make them a little different.
If a meal has less than five calories per serving, manufacturers can use 0 calories when adding ingredients. The same rule applies to carbohydrates.
Most foods you eat, which list 0 calories and 0 carbohydrates on the nutrition label, still contain some calories, even spices such as pepper or garlic.
So always be careful when using spices and condiments. Although there are very few calories and carbohydrates, it all comes back in the end if you consume a lot.
What are The Ingredients of Mustard?
So what exactly is done in mustard? Here are the essential ingredients for your traditional yellow mustard:
- Distilled vinegar
- Mustard seeds
- Black paper.
- Natural flavors
When you make something like Dijon, you will have extra ingredients like white wine that set it apart from ordinary yellow mustard.
Also, some may have added sugar, such as some mustard and honey, which does not reduce it in carbohydrates. However, the amounts are so mundane that they do not add significant carbohydrates in a single serving.
But again, this would mean that you have to spend on these processes. Remember, one serving is called one teaspoon or (5 grams), equal to one packet of mustard.
The Health Benefits of Mustard
The reason mustard is that it is made from mustard seeds, and seeds are rich in vitamins and minerals.
- Vitamin C
- Vitamin A
- Vitamin K
In addition, mustard can offer other health benefits, as listed below.
1. Protect Yourself From Some Cancer
Test tubes and animal research show that glucosinolates in mustard can stop the spread of cancer cells and, in some cases, help kill them.
2. It Can Protect Against Psoriasis and Dermatitis
Psoriasis is a chronic disease that comes and goes.
Psoriasis is a skin disease that causes skin cells to form rapidly and appear as irregular red spots covered with white scales.
In animal studies, seeds show that they can help reduce inflammation and heal psoriasis wounds.
In addition, mustard has been shown to help speed healing and reduce the symptoms of contact dermatitis, another skin condition.
3. A Source of Antioxidants
They are rich in glucosinolates, mostly isothiocyanate and subgrain.
Isothiocyanates and sinigrin are compounds derived from glucosinolates that have been shown to help prevent the growth or spread of cancer and may have anti-inflammatory, antibacterial, and antifungal properties.
The Downside of Mustard
Although mustard is generally considered safe for most people, especially in the amounts they use, large amounts, such as those found in extracts, can cause unwanted side effects such as:
- Stomach pain
- Inflammation of the intestines.
- In addition, raw mustard seeds and vegetables are a great source of goiter.
Goitrogens have been shown to interfere with normal thyroid function. People with thyroid disorders want to avoid raw seeds and leaves or soil, boil them, and pre-cook them.
If you use regularly prepared yellow mustard, there is probably nothing to worry about.
Is Mustard Keto?
Yes, mustard is an excellent addition to the ketogenic diet.
Ah, mustard. It is one of the most used toppings in the world, and everything from ham to sausage.
It comes in various varieties, such as yellow, brown, daisy, and spicy, but one thing is sure, no matter how you pick your mustard. This is one of the best ingredients for a low-carb diet like keto.
This is not to say that all mustard should be included in the ketogenic diet. As always, it’s best to read the label before making a decision. Stay away if you see any sugar or artificial sweetener.
And yes, it contains sweet mustard, like honey mustard. Sorry Chicken Finger Lovers. (But you can’t eat Cato Bread Chicken anyway, so you’ll be fine)
Mustard is found from the seeds of the mustard plant (Yes, that’s a real thing). Seeds are the ground for making different types of mustard.
These seeds are then mixed with water, vinegar, lemon juice, wine, salt, and flavor/spices to form a paste which we commonly call mustard.
Mustard is said to be first cultivated in the Indus Valley. Ancient mustard was mixed with non-grape juice so that the Romans called it “fiery” or “Mustard Ordnance.” Start with these two words and divide them together, and you get mustard.
The Best Brands of Mustard for The Ketogenic Diet
As you may have read in the first article, almost all mustard brands have the same essential ingredients.
Therefore, almost any traditional yellow mustard or Dejan mustard will be considered, according to keto.
The problem is with artificial varieties, honey, and flavored mustard. When choosing non-traditional yellow or daisy mustard, it is best to check the nutritional value.
Is ketogenic mustard suitable for food? Some honey mustard is low in carbohydrates and contains only 1 gram of carbohydrates. However, some brands may provide a significant amount of carbohydrates per serving, so it may be best to check the nutrition label.
Some brands that I would recommend on ketogenic diets:
Mustard is ketogenic, and I know that made you smile. Feel free to add it to your keto lifestyle. But pay attention to how it is used so as not to take too much to cause harm to your system.
If you want to know more about keto info, please check the following link.