An omnipresent condiment in our kitchens, ketchup is an essential ingredient in quick-to-cook dishes. But is it an ally for health? Not so sure…
Mathis Thomas
Written on 10/31/2024
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Tomato, vinegar, sugar. Here are the three main ingredients needed to make a delicious and flavorful homemade ketchup. But it wasn’t always this way. Originally, ketchup (or ké-tsiap) was born several centuries ago in China. No trace of tomato or sugar in the original recipe, which was more like a fermented acid sauce, similar to nuoc-mam.
It was only towards the end of the 19th century that an American industrialist named Henry John Heinz decided to add new ingredients to this Asian sauce to satisfy the delicate palates of his compatriots. No more brine, the “Western” version of ketchup will now be composed of tomato and sugar to soften its taste. But does its current composition make ketchup a healthy food to include in your diet? The response from Doctor Laurence Plumey, nutritionist.
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What are the health benefits of ketchup?
Ketchup is therefore mainly composed of tomatoes, sugar, vinegar and salt, to which preservatives and additives are sometimes added by manufacturers. Among these ingredients, tomatoes are particularly interesting from a nutritional point of view. “Tomatoes are an excellent source of vitamin C and lycopene“, explains Dr. Laurence Plumey. “These are compounds with powerful antioxidant effects“, which would have protective effects against cancers, particularly prostate cancer. Lycopenes would also slow down aging and slow down the onset of cardiovascular diseases.
With around 110 Kcal per 100 g, ketchup is also much lower in calories than other sauces, such as mayonnaise (around 700 Kcal per 100 g). But is it still a healthy alternative to add to your daily diet? “The benefits of the tomato are counterbalanced by the other ingredients used in the industrial manufacturing of ketchup.“, regrets the nutritionist. Thus, a portion of approximately 15 ml of industrial ketchup, or approximately one tablespoon, contains on average 4 g of sugar and 150 mg of salt.
Or, “eating too much sweet or too salty can promote weight gain or the development of cardiovascular disease“, recalls Dr. Plumey. In addition, the vast majority of industrial ketchups contain preservatives and chemical additives. “The greater the number of ingredients, the more the benefits of “good” products will be diluted“, points out the specialist.
Homemade ketchup: a healthier alternative?
You can’t do without ketchup during your meals? Instead, turn to homemade ketchup. In addition to being fun to make yourself, ketchup can provide many benefits when cooked with fresh, local ingredients. “This makes it possible to limit the quantity of sugar, salt but also additives“, continues Dr. Plumey.
To make homemade ketchup, the list of ingredients is limited to tomatoes, onions, carrots, spices, balsamic vinegar and a little sugar. Use a juicer to make a juice with the vegetables and reduce the juice over low heat in a saucepan with the spices of your choice. Add a little white balsamic vinegar and boil very slowly to reduce the volume of the sauce for around fifteen minutes.
Place the preparation in a container. You can keep it for five to six days in the refrigerator and serve it as an accompaniment to dishes of your choice. Last advice: “even homemade, consume ketchup in moderation“, warns Dr. Laurence Plumey. No more than one tablespoon per meal, to make the most of the benefits of ketchup!
