Condiments and sauces

Eat this, not that: Condiments and sauces

If you want to enhance the taste of your food, condiments are a great choice. However, many sauces available in the market contain high levels of sugars, soy, and harmful lectins. Dr. Steven Gundry, MD, suggests simple swaps for condiments that will not only add flavor to your meals but also promote good health.

Sign up for Dr. Gundry’s newsletter here to receive valuable insights and tips for a long and healthy life straight to your inbox: In the article “Eat this, not that: Condiments and sauces” by The Dr. Gundry Podcast, you’ll discover how to add flavor to your food in a healthy way. Many condiments and sauces on the market are filled with sugars, soy, and harmful lectins. However, Dr. Steven Gundry shares his favorite easy swaps that will keep your food flavorful and nourishing. From making your own mayo with avocado to finding alternatives to peanut butter and soy sauce, Dr. Gundry provides valuable insights and suggests tasty options to enhance your dishes. With these smart substitutions, you won’t have to settle for bland food anymore.

One of the best ways to elevate the taste of your meals is by incorporating condiments. However, most store-bought sauces are loaded with sugars, soy, and dangerous lectins. In the article “Eat this, not that: Condiments and sauces” by The Dr. Gundry Podcast, Dr. Steven Gundry presents his favorite alternatives to keep your food both flavorful and healthy. Whether it’s replacing mayonnaise with avocado, opting for walnut or almond butter instead of peanut butter, or finding alternatives to soy sauce, Dr. Gundry offers practical suggestions that won’t compromise your taste buds or your well-being. By making these smart substitutions, you’ll be able to enjoy a delicious and nourishing diet without sacrificing flavor.


The problems with store-bought mayonnaise

Store-bought mayonnaise, while convenient, often contains unhealthy ingredients such as canola oil or soybean oil. These oils can be detrimental to our health, as they are high in omega-6 fatty acids, which can promote inflammation in the body. Additionally, store-bought mayonnaise is often loaded with artificial stabilizers and sweeteners, which can further contribute to health issues.

Making your own mayonnaise

The good news is that making your own mayonnaise is incredibly easy and allows you to control the ingredients. To make a basic homemade mayo, all you need is omega-3 eggs, olive oil, lemon juice, and a touch of minced garlic for added flavor. Simply blend these ingredients together in a blender until smooth and creamy, and you have a delicious and healthy alternative to store-bought mayonnaise.

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Avocado as a substitute for mayonnaise

If you’re looking for a tasty substitution for mayonnaise, look no further than the versatile avocado. Avocados are rich in healthy fats and offer a creamy texture that is similar to mayo. Simply mash up a ripe avocado with some lemon juice, and you have a delightful and nutritious spread that can be used in place of mayo. This avocado substitution is not only healthier but also adds a unique flavor profile to your sandwiches, salads, and other dishes.

Avocado-based mayonnaise

For those who prefer the convenience of store-bought mayo but want a healthier option, avocado-based mayonnaise is a great choice. Several brands now offer avocado-based mayo that is made with real avocados and without the unhealthy oils and additives found in traditional mayonnaise. These avocado-based mayonnaises provide all the creamy goodness and flavor of regular mayo but with the added benefits of healthy fats from avocados.

Peanut butter

Health risks associated with peanut butter

While peanut butter is a beloved condiment for many, it can actually pose health risks. Peanut butter contains lectins, which are proteins that can trigger immune responses and cause inflammation in the body. Additionally, peanut butter is highly addictive, making it difficult to control consumption. Overconsumption of peanut butter can lead to digestive issues, immune system problems, and even artery damage.

Alternatives to peanut butter

The good news is that there are plenty of delicious alternatives to peanut butter that offer great taste and health benefits. Walnut butter, almond butter, and pistachio butter are all excellent options to try. These nut butters provide healthy fats, fiber, and protein without the negative effects of lectins found in peanuts. Tahini, made from ground sesame seeds, is another tasty alternative that can be used in both savory and sweet recipes.

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Walnut butter

Walnut butter is not only a delicious spread but also offers numerous health benefits. Walnuts are rich in heart-healthy omega-3 fatty acids, which have been shown to reduce inflammation and improve brain health. Walnut butter can be used as a spread on toast, added to smoothies, or even incorporated into baked goods for a nutty flavor and added nutritional value.

Almond butter

Almond butter is a popular alternative to peanut butter and is widely available in stores. Almonds are packed with nutrients such as vitamin E, magnesium, and healthy fats that can support heart health and promote satiety. Almond butter can be used in a variety of ways, from spreading it on fruit slices to adding it to sauces and dressings for added creaminess and nuttiness.

Pistachio butter

Pistachio butter is a lesser-known alternative to peanut butter but deserves a spot in your pantry. Pistachios are a good source of protein, fiber, and healthy fats. They also contain antioxidants and have been linked to improved heart health and weight management. Pistachio butter has a unique flavor profile and can be enjoyed on toast, added to oatmeal, or even used as a dip for fruits and veggies.


Tahini is a paste made from ground sesame seeds and is commonly used in Middle Eastern cuisine. It offers a rich, creamy texture and a slightly nutty flavor. Tahini is an excellent source of healthy fats, protein, and minerals such as calcium and iron. It can be used as an ingredient in salad dressings, hummus, and sauces, or simply enjoyed as a spread on toast or crackers.

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Soy sauce

Negative effects of soy sauce

Soy sauce, a staple condiment in Asian cuisine, contains high levels of lectins and other anti-nutrients that can have negative effects on our health. Lectins can disrupt hormonal balance and affect various systems in our body, leading to inflammation and digestive issues. The long-term effects of consuming soy sauce regularly may not be immediately noticeable, but they can have a significant impact on our overall well-being.

Fish sauce as an alternative

For those who rely on soy sauce for flavoring their Asian dishes, fish sauce can be a suitable alternative. Fish sauce, made from fermented fish and salt, provides a similar savory kick as soy sauce. While the distinctive smell of fish sauce may take some getting used to, it adds depth and richness to dishes when used sparingly. Remember, a little fish sauce goes a long way, so start with a small amount and adjust to taste.

Coconut aminos as a plant-based option

If you are looking for a plant-based alternative to soy sauce, coconut aminos are an excellent choice. Coconut aminos are made from coconut sap and are gluten-free, soy-free, and low in sodium. They offer a similar umami flavor to soy sauce but without the negative effects of lectins and other anti-nutrients found in soy. Coconut aminos can be used in stir-fries, marinades, dressings, and sauces to enhance the flavor of your dishes.

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Barbecue sauce

Concerns with store-bought barbecue sauce

Store-bought barbecue sauce is often loaded with sugar, artificial flavors, and preservatives. These additives can contribute to health issues such as obesity, diabetes, and inflammation. Additionally, many barbecue sauces contain tomato sauce as a main ingredient, which can be problematic for individuals with sensitivities or allergies to tomatoes. If you are looking for a healthier option, it is best to avoid store-bought barbecue sauce and consider making your own or exploring alternative options.

Homemade marinade as a healthier option

Creating your own homemade marinade is a simple and health-conscious way to add flavor to your grilled meats and vegetables. By using ingredients such as olive oil, lemon juice, fresh herbs, and garlic, you can achieve a delicious marinade without the added sugars and preservatives found in store-bought barbecue sauce. This homemade marinade not only enhances the taste of your food but also promotes good digestive health and overall well-being.

Carolina barbecue sauce as an alternative

If you are a fan of the tangy and vinegary flavors of barbecue sauce but want to avoid the excessive sugar and tomato-based options, Carolina barbecue sauce is a great alternative. Carolina barbecue sauce is vinegar and mustard-based, offering a unique and refreshing flavor profile. You can easily make your own Carolina barbecue sauce by combining apple cider vinegar, mustard, spices, and a touch of natural sweetener such as stevia. This homemade sauce provides a healthier option for your barbecued meats while still satisfying your taste buds.

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Lectin content in salsa

Traditional salsa, made with tomatoes and peppers, can be a high source of lectins. Lectins are proteins found in many plants that can interfere with the body’s systems and cause inflammation. For individuals following a lectin-free or plant paradox diet, it may be necessary to find alternatives to salsa to avoid these negative effects.

Spicy hot sauce as a substitute

If you crave the heat and flavor of salsa but want to avoid the lectins found in tomatoes and peppers, spicy hot sauce can be a suitable substitute. Spicy hot sauces are often made from fermented peppers, which can reduce their lectin content and make them lighter on the digestive system. Remember, a little goes a long way with hot sauce, so start with a small amount and adjust to your desired level of spiciness.

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Guacamole without tomatoes

For a Mexican-inspired flavor without the lectin-rich tomatoes found in traditional salsa, guacamole is the way to go. Guacamole is a nutritious dish made from mashed avocados, lime juice, and various seasonings. It provides a creamy and flavorful alternative to salsa while offering the benefits of healthy fats and essential nutrients found in avocados. Enjoy guacamole as a dip for vegetables, a topping for tacos, or a spread for sandwiches and wraps.


No need to suffer with bland food when there are plenty of healthy condiment options available. By making smart substitutions and exploring alternatives, you can add flavor to your meals without compromising your health. Whether it’s making homemade mayonnaise, trying nut butter alternatives, or avoiding soy sauce and embracing fish sauce and coconut aminos, these small changes can make a big difference in your overall well-being. Choose condiments that are nutrient-rich, low in additives, and free from harmful lectins to enhance the taste of your favorite dishes and support a healthy lifestyle.