Use Herbs and Spices to Reduce Fat, Sugar, and Salt

Spices and herbs can help retain flavor in your foods while cutting back on dietary fat, sugar and sodium/salt.

Reducing Fat. . .. removing a tablespoon of fat removes about 10 grams of fat and 100 calories (an amount which could represent a 10-pound weight loss in a year.) Calories in herbs and spices are far less than you would fine in breading, batters, gravies, sauces, and fried foods.

Reducing Sugar. Reduce or eliminate sugar by using these sweet-tasting spices.

• Allspice.

• Cloves

• Anise

• Ginger

• Cardamom

• Mace

• Cinnamon

• Nutmeg

Reducing Salt. Here are some tips when using spices and herbs to help you reduce the salt in foods:

Savory flavors, and flavors with bite such as black pepper, garlic powder, curry powder, cumin, dill seeds, basil, ginger, coriander and onion, are the most effective in replacing the taste of salt, according to ASTA. (American Spice Trade Association)

Omit the salt when cooking pasta and flavor with basil, oregano, parsley and pepper or use an Italian seasoning blend.

Use powdered garlic and onion rather than their salt form. Use half as much of the powdered form.

Check labels to see if salt, or sodium are listed among the ingredients.

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