If you want to enjoy Asian food, using condiments is critical. They’re the secret to the classic umami flavor we all love in Asian delicacies. But if you’re on a diet or just trying to cut back on specific substances, some condiments might not be suitable for you. Luckily, you don’t have to eat your food dry and bland. A few seasonings and spices offer fantastic health benefits and won’t derail your effort to lose weight.

But as with any type of food, you must consume condiments in moderation. Just because they’re healthy doesn’t mean they won’t add sugars and sodium to your system. Maintain a balanced diet by adding a healthy dose of these condiments to your meals:

1. Ketchup

The only two ingredients of concern in ketchup are sugar and salt. Typically, a tablespoon of ketchup contains 4 g of sugar and 109 mg of sodium. Hence, if you overindulge in ketchup, you might reach your sodium needs for an entire day in just one meal.

But compared to mayonnaise, ketchup has far fewer calories per tablespoon. One tablespoon of mayonnaise is typically loaded with 103 calories, whereas it’s only 15 for ketchup. The fat content in mayonnaise is a bit concerning, too, even if 12 g per tablespoon doesn’t sound like a lot. In comparison, ketchup has no fat and is packed with vitamins C and A.

If you want a healthier alternative to ketchup, consider tomato sauce. You can make one homemade if you have a food processor. That way, you can enjoy the sauce with chunks of fresh tomato. It’ll make a good nacho dip as well as a pasta sauce. You can also buy pre-made sauces in cans like Del Monte tomato sauce. These pre-made ones are still packed with the lycopene found in homemade tomato sauces.

2. Mustard

Mustard is made from mustard seed, packed with antioxidants and other essential nutrients, such as fiber, selenium, and magnesium. This condiment has low-calorie content, making them a good option if you’re trying to lose weight. Plus, the antioxidants in mustard can help your body fight against diseases and damage.

When broken down, mustard seeds release glucosinolates. Glucosinolate is a sulfur-containing compound found in cruciferous vegetables. This compound is a derivative of two compounds (isothiocyanates and sinigrin), both found in mustard. Isothiocyanate can help prevent cancer cells from growing and spreading. On the other hand, sinigrin has antibacterial, anti-inflammatory, anticancer, antifungal, and wound-healing properties.

3. Soy Sauce

Soy sauce is another low-calorie condiment, with 1 tablespoon only containing 10 calories. It also comes with 2 grams of protein, thanks to the soy content. However, its sodium content is a little high, reaching up to 38 percent of the daily recommended intake. Hence, it’s best to consume it in small amounts.

Dark soy sauce, in particular, is found to be high in antioxidants. However, more research is needed to demonstrate its effects. On the other hand, Soy itself contains isoflavones, which help reduce symptoms of menopause and improve cholesterol levels. To enjoy soy sauce without increasing your body’s sodium content, choose low-sodium varieties.

4. Oyster Sauce

Oyster sauce has even fewer calories than soy sauce-only nine per tablespoon. It has low amounts of fat and no cholesterol, making it an ideal condiment for weight loss dishes.

But like soy sauce, high sodium content is also a downside in oyster sauce. As such, you should consume the condiment in small amounts. Thankfully, some brands offer low-sodium oyster sauce varieties.

5. Hot Sauce

Spicy food lovers, you’ll be thrilled to discover that hot sauce contains almost no calories and zero fat. But it’s also low in protein and vitamins. That’s not going to be a problem if you get those nutrients from other sources, though.

Hot sauce also contains capsaicin, a compound that gives chili peppers its spicy flavor. But capsaicin offers more than that. It can aid in pain relief, weight loss, cancer prevention, and reducing inflammation. Simply put, the “hotness” in your hot sauce can boost your metabolism and increase your fat-burning rate.

6. Tahini

Tahini is possibly the healthiest condiment of all. The only downside is its calorie content-a tablespoon contains 90 calories, after all. But tahini is an excellent source of phosphorus and manganese, as well as thiamine. Additionally, 50 percent of tahini’s fat content comes from monounsaturated fats, a type of healthy fat.

The health benefits of this condiment include disease prevention due to antioxidants, a strengthened central nervous system, and protected liver and kidney functions. As such, its high-calorie content will barely induce guilt.

Condiments are a wonderful invention, as they allow you to enjoy your meals even if you’re on a diet. But again, consume them in healthy doses, and mind your daily recommended sodium intake.