What’s inside ketchup?
The list of ingredients may vary, depending on the brand and the manufacturer, but usually you will find the following ingredients:
- tomatoes (processed ones, e.g. tomato paste),
- sugar (typically fructose or high fructose corn syrup),
- vinegar (usually wine vinegar or cider vinegar),
- water,
- salt,
- spices and herbs (e.g. onions, garlic, coriander seed, cloves, cinnamon, paprika, chili powder, bay leaves).
You can also find other additives in certain ketchups, such as:
- starch or corn flour (as the thickening agent),
- preservatives (e.g. potassium sorbate),
- colouring agents (e.g. caramel, lycopene), and
- natural aromas.
Who should avoid ketchup?
Ketchup is a safe side to meals for most people but some of us should eat it in moderation or eliminate it from their diet altogether due to some ingredients of the store-bought versions which are less beneficial. They may also choose home-made ketchup which is head and shoulders above the store-bought products.
People who should avoid store-bought ketchups include in particular:
- people with diabetes – they should choose low sugar ketchups or avoid them altogether.
- people with hypertension – ketchup contains a lot of salt which may increase the blood pressure. It might be a good idea to look for ketchups with just a minimal amount of salt.
- people with gluten intolerance – some ketchups may contain gluten which is unsafe for people with gluten intolerance or celiac disease. You can also find ketchups with a gluten-free symbol in stores.
Is ketchup really so scary?
No, not at all! A teaspoon of ketchup with a grilled dish should not cause any problems. Ketchup is a source of lycopene which is a strong anti-oxidant and can help you prevent heart diseases and cancer. It is a strong anti-oxidant and protects the body against oxidative stress.
However, eating ketchup as a source of lycopene is not the best idea due to the high degree of processing. Ketchup is only recommended as a condiment – in moderate amounts; it is also recommended to choose low sugar and low salt ketchups. Ideally, you should prepare your own home-made ketchup from natural ingredients. It will definitely be healthier and tastier than any product you may buy in the supermarket.
A recipe for home-made ketchup without unnecessary preservatives
Ingredients:
- 1 kg tomatoes,
- 1 onion,
- 2 cloves of garlic,
- 1/2 cup cider vinegar,
- 1/4 cup honey,
- 1 teaspoon salt,
- 1/4 teaspoon cinnamon,
- 1/4 teaspoon nutmeg,
- 1/4 teaspoon ground ginger,
- a pinch of pepper.
Method of preparation:
- Dice the tomatoes and onion, and chop the garlic finely.
- Put the tomatoes, onion and garlic into a big pot and start heating over medium heat.
- Add cider vinegar, honey and salt, and boil.
- Once it’s boiling, lower the heat and cook over low heat for approx. 30 minutes until the tomatoes are soft.
- Remove the nutmeg from the pot. Add cinnamon, ginger and pepper. Continue cooking over low heat for another 10 to 15 minutes until it’s thicker.
- Put the pot aside and leave it to cool off.
- Put the ketchup into a mason jar or a bottle and keep refrigerated.
Now you can enjoy a healthy and delicious ketchup without preservatives!
What else can you use to make ketchup?
What else can you use to make ketchup? Ketchup made from vegetables other than tomatoes is an interesting substitute for the traditional version. The other ingredients remain the same but you can use the following vegetables as the core ingredient:
- pumpkin – you might also consider adding fresh or ground ginger to this recipe,
- carrots – it is a good idea to balance out its sweetness with more pepper and garlic or leave out the honey,
- beetroots – you can add nutmeg here,
- peppers – spice it with a touch of cinnamon,
- zucchini – it contains a lot of water so it can take you longer to cook it than when you make ketchup from peppers or beetroots.
Bake or cook the vegetables of your choice, blend it in a food processor with chopped onions, garlic, vinegar, honey, salt and pepper for flavour. Cook over low heat until it gets thicker.
Ketchup alternatives – find something you like!
Not convinced by this type of side to your barbecue meals and other dishes? Fortunately, there are many alternatives that will work just as fine.
- Salsa – the Mexican salsa made with tomatoes, onions, chili peppers and other aromatic ingredients will add character to any dish.
- Mustard needs no introduction! It is a popular condiment used with hot dogs and hamburgers with a characteristic spicy kick. Mustard is a low-calorie condiment and contains less sugar than ketchup.
- Guacamole – a thick sauce based on avocados, tomatoes, onions and limes. It has a creamy texture and it is full of healthy fats and nutrients.
- Pesto – this is the perfect mixture of fresh herbs, nuts and oil olive. It has an intense flavour and it goes perfectly with pasta dishes, sandwiches and salads. You can also make it using dried tomatoes.
- Sour cream – it is a good companion for grilled dishes and as a salad dressing.
Please keep in mind that ketchup substitutes have various flavours and qualities so it is worth experimenting to find the best alternative for you and your meals.
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References:
1. "High Blood Pressure and Diet", American Heart Association: https://ufhealth.org/high-blood-pressure-and-diet.
2. "Everything you need to know about tomatoes", Medical News Today: https://www.medicalnewstoday.com/articles/273031.
3. "Ketchup Nutrition: All You Need to Know”, Healthline: https://www.healthline.com/nutrition/ketchup-nutrition-facts.