Mustard made with whole seeds and few additives is close to a whole food, fitting well into the Mediterranean diet and aiding weight loss thanks to its low-calorie, filling, and metabolism-boosting properties.
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How Is Made?
Mustard is generally considered a whole food when made with minimal ingredients, especially when prepared traditionally from mustard seeds, vinegar or water, salt, and sometimes other spices or flavorings.
The main ingredient in mustard is mustard seeds, which come in yellow, brown, or black varieties. These seeds have different levels of spiciness, with black and brown seeds being more pungent than yellow.
Vinegar, water, or wine is added to ground seeds. The choice of liquid affects the mustard’s flavor and heat, as water makes a hotter mustard, while vinegar mellows the heat. Salt is often added, along with optional flavorings such as turmeric (for color), garlic, honey, or other spices.
Mustard seeds can be used whole, crushed, or ground into a fine powder. Whole-seed mustard includes visible mustard seeds, providing more texture, while smoother mustard is made by finely grinding the seeds.
Then, ground or crushed seeds are mixed with the chosen liquid. Soaking allows the seeds to release natural oils and flavors. Some mustard recipes include aging or mild fermentation to deepen the flavor. Fermentation also brings probiotic benefits, making the mustard even healthier.
Mustard made from whole seeds, with minimal added ingredients, is typically low in processing and can be considered a whole food.
Some commercially produced mustards can include added sugars, artificial flavors, preservatives, and stabilizers, which make them more processed. Honey mustard, for example, often contains added sugars, while some “yellow mustards” include additives for color and flavor stability. These varieties are more processed and are closer to a condiment than a whole food.
Can be part of the Mediterranean Diet?
Mustard can indeed be part of the Mediterranean diet, and it has historical roots in the cuisines of ancient Mediterranean civilizations, including the Greeks, Romans, and Egyptians. This spicy condiment aligns well with the Mediterranean diet’s emphasis on natural, whole foods and flavorful, health-boosting ingredients.[1,2]
Traditional mustard is made from mustard seeds, vinegar or water, and salt, fitting well into the Mediterranean diet, which values minimally processed, nutrient-rich foods. The Mediterranean diet often features herbs, spices, and natural condiments to enhance flavor without excess salt, fat, or sugar. Mustard can add depth to salads, dressings, grilled meats, and vegetables, offering an easy way to add flavor without extra calories.
Additionally, mustard seeds are packed with antioxidants, essential minerals, and even small amounts of fiber, which can contribute to the diet’s heart health and anti-inflammatory benefits.
Ancient Greeks
The ancient Greeks were familiar with mustard seeds and used them medicinally and as a culinary ingredient. Historians attribute mustard’s mention as early as the 5th century BCE in Greece, to writings by Hippocrates, who valued mustard for its medicinal properties, particularly for treating respiratory conditions.
Greek cuisine incorporated the mustard seed as a seasoning, sometimes using crushed seeds or simple mustard to add zest to foods, though they didn’t use it as widely as a condiment in the form we know today.
Ancient Romans
The Romans were likely the first to prepare a version of mustard paste, mixing ground mustard seeds with “must” (freshly crushed grape juice) and vinegar, calling it mustum ardens, meaning “burning must.” This was used both as a condiment and a medicinal remedy for digestion and circulation.
Romans enjoyed mustard’s pungent flavor, often using it as a sauce for meats and fish. They introduced it throughout their empire, including in Gaul (modern-day France), where mustard-making later became a specialty.
Ancient Egyptians
In Ancient Egypt, mustard seeds were more commonly used as a medicine than a culinary ingredient. Egyptians valued the seeds for their potential to aid in digestion and treat a range of ailments. While they didn’t develop a mustard paste, the seeds held a place in Egyptian herbal medicine.
Mustard seeds may have occasionally flavored dishes, although records suggest that they were primarily regarded as a therapeutic ingredient.
Benefits of Mustard for Weight Loss
Negligible Calories
Mustard, especially prepared varieties without added sugar, is low in calories and can be used as a flavorful, low-calorie alternative to mayonnaise, dressings, and other high-calorie condiments. This can help reduce overall calorie intake while still making meals enjoyable.
Mustard has fewer than 70 calories per 100g. A teaspoon has only 4 calories.[3]
It has the fewest calories as compared to any other favorite dressings.
Spicy flavors, like those in mustard, can increase feelings of fullness and satisfaction. This effect can help reduce overall food intake by making meals more satisfying, which may lead to fewer cravings.
Furthermore, mustard has a high thermogenic effect. Many calories of mustard are burned during digestion.
Mustard can replace fatty dressings
Most dressings are high in fat because they’re primarily made from vegetable oils, which are almost 100% fat. Just one tablespoon of oil packs around 125 calories! Adding high-calorie dressings to salads can interfere with weight loss goals.
Mustard, on the other hand, contains only 3.3 grams of fat per 100 grams, making it an excellent low-calorie alternative. By swapping a fatty dressing with mustard, you can cut down your dressing calories by up to 90%.
Additionally, using spices to flavor salads or other low-calorie dishes is a great strategy. Spices are not only low in calories but are also some of the richest sources of antioxidants, adding both flavor and health benefits to your meals.
Even a tablespoon of light mayonnaise can work for weight loss if used sparingly, as it has fewer calories than regular dressings and adds a bit of creaminess without too much extra fat.
Boosts Metabolism
Mustard seeds and mustard powder contain compounds like capsaicin and allyl isothiocyanate, which have a thermogenic effect, meaning they increase heat production in the body. This can boost calorie burning and slightly elevate metabolism.[4]
The active compounds in mustard help stimulate fat oxidation, which assists in burning fat more effectively, particularly during physical activity.
May Regulate Blood Sugar
Mustard may have a stabilizing effect on blood sugar, which is beneficial for weight management, as stable blood sugar levels can prevent energy crashes and cravings for sugary foods. Mustard greens, in particular, are rich in alpha-lipoic acid, an antioxidant that can improve insulin sensitivity.[5]
Improved insulin sensitivity helps the body use energy more effectively, which can support weight management and reduce the risk of fat storage, especially around the midsection.
May Promote Muscle Health
Mustard is a good source of protein and amino acids, which are essential for muscle maintenance. Preserving muscle mass is crucial during weight loss, as muscle tissue burns more calories at rest than fat tissue. Consuming mustard along with protein-rich foods can help sustain muscle health and boost metabolism.
Additionally, the antioxidants in mustard (such as selenium and glucosinolates) have anti-inflammatory effects, which can help the body manage inflammation that might otherwise interfere with weight loss efforts.
Furthermore, mustard is a natural anabolic. Scientists have found that mustard contains compounds that have similar effects as anabolic steroids.[6]
Mustard or Ketchup for Weight Loss?
First, mustard is preferable to ketchup for weight loss because it has 50% fewer calories. Ketchup has about 120 calories per 100g.
Also, mustard is better for weight loss than ketchup, as it’s low in sugars. Mustard has less than 1 gram of sugars, whereas ketchup has about 22 grams of sugars per 100g. High amounts of sugar may lead to obesity. Sugar interferes with the reward center of the brain. It makes us hungry, leading to overconsumption.
Moreover, mustard is healthy because it contains decent amounts of carotenoids, like beta-carotene, lutein, and zeaxanthin.
On the other hand, ketchup is the main dietary source of lycopene for many people. Lycopene is a carotenoid with potent antioxidant properties.
Snack Ideas for a Lean Body
By using mustard as a flavor enhancer in these snacks, you can cut an estimated 40–100 calories per serving compared to higher-calorie dressings or sauces. This small change can add up to significant calorie savings over time, supporting weight loss goals without sacrificing flavor.
Mustard Veggie Dip
Mix 1 tablespoon of mustard with a pinch of salt, black pepper, and herbs (like dill or parsley) to make a zesty dip. Serve with sliced carrots, celery, and bell peppers.
Compared to a sour cream dip (about 60-70 calories per tablespoon), mustard has only about 5 calories per tablespoon. Savings: ~55 calories per serving.
Mustard Eggs
Scoop the yolks out of 2 boiled eggs and mash with 1 teaspoon of mustard, 1 teaspoon of low-fat Greek yogurt, and a sprinkle of paprika. Fill the egg whites with the mixture.
This traditional recipe often uses mayonnaise, which has about 90 calories per tablespoon. Swapping mayo for mustard and Greek yogurt saves about 40 calories per serving (two halves).
Mustard & Herb Cottage Cheese
Combine 1/2 cup of low-fat cottage cheese with 1 teaspoon of mustard, fresh chives, and a pinch of black pepper. Serve with cucumber slices or whole-grain crackers.
Instead of using a creamy dressing (about 50 calories per tablespoon), using mustard keeps the dip low-calorie. Savings: ~45 calories per serving.
Cottage cheese is the best cheese you can regularly eat for weight loss.
Mustard Glazed Roasted Chickpeas
Toss 1 cup of chickpeas with 1 tablespoon of mustard, a sprinkle of paprika, and salt. Roast in the oven at 400°F (200°C) for 20-30 minutes.
Chickpeas roasted with olive oil can add about 120 calories per tablespoon of oil. Skipping oil in favor of mustard provides about 100 calories saved per serving.
Mustard Tuna Salad Lettuce Wraps
Mix a can of tuna with 1 teaspoon of mustard, diced celery, and a bit of lemon juice. Spoon into lettuce leaves for a refreshing, low-calorie wrap.
Replacing mayonnaise with mustard saves about 80 calories per wrap.
Mustard Yogurt Dressing on Roasted Veggies
Combine 1 tablespoon of low-fat Greek yogurt with 1 teaspoon of mustard and a bit of honey for a tangy dressing on roasted vegetables like cauliflower, carrots, or zucchini.
Compared to a typical vinaigrette or creamy dressing, this version saves about 60 calories per serving.
When should I Eat it?
Generally, mustard is safe to consume at any time of day, but in certain situations, it may be more comfortable or beneficial to time it carefully. Here are a few considerations:
Avoiding at Night if Prone to Acid Reflux
Mustard is acidic, which can aggravate acid reflux or heartburn, especially when consumed close to bedtime. If you’re prone to reflux, avoid mustard and other acidic or spicy foods in the evening to minimize nighttime discomfort.
For Sensitive Stomachs or IBS
Some people with sensitive stomachs or IBS find that mustard can be a bit harsh, particularly when eaten on an empty stomach or in large quantities. If you have these sensitivities, it might be best to have mustard with lunch or dinner rather than breakfast or as a stand-alone snack.
Timing Around Medication
If you’re taking medication, especially for thyroid or blood pressure issues, it’s best to avoid mustard shortly before or after taking your meds, as it can contain compounds that might affect absorption. Wait at least an hour after taking medications.
Before High-Intensity Activities
Since mustard can sometimes cause mild digestive discomfort, it may be better to avoid it before exercise or high-energy activities, particularly if you have a sensitive digestive system.
Generally, these timing considerations are minor and may only apply to people with certain sensitivities. For most people, mustard can be enjoyed with meals whenever convenient.
Who should avoid eating Mustard?
While mustard is generally a healthy, low-calorie condiment, there are a few situations in which it may be best to limit or avoid it:
Allergies and Sensitivities
Some people are allergic to mustard seeds, which can cause reactions like hives, shortness of breath, or even anaphylaxis in severe cases. Mustard allergies are relatively common, so if you experience any adverse symptoms after eating mustard, it’s best to avoid it and consult an allergist.
Gastrointestinal Sensitivity
Mustard is acidic and contains compounds that can irritate the digestive system, especially in people with acid reflux, ulcers, or irritable bowel syndrome (IBS). Spicy varieties may also trigger symptoms in those with a sensitive stomach or digestive tract.
High Blood Pressure or Sodium Sensitivity
Some mustard varieties, especially prepared and processed ones, can contain high sodium levels. If you’re managing high blood pressure or following a low-sodium diet, it’s best to look for low-sodium or sodium-free mustard varieties or consume mustard sparingly.
Hypothyroidism and Goitrogens
Mustard seeds contain goitrogens, compounds that can interfere with thyroid function, especially when consumed in large amounts. People with thyroid issues, particularly hypothyroidism, should be mindful of goitrogenic foods like mustard and aim to consume them in moderation.
Oxalates and Kidney Stones
Mustard seeds contain oxalates, which may contribute to kidney stone formation in susceptible individuals. If you are prone to kidney stones, especially calcium oxalate stones, you might consider reducing mustard intake or consulting with a healthcare provider.
Potential Interactions with Certain Medications
Mustard’s compounds can interact with certain medications, especially blood-thinners, due to mustard’s natural vitamin K content (in trace amounts). Though the risk is typically low, it’s wise to consult with a healthcare provider if you’re on medications with dietary restrictions.
In general, for most people, mustard can be a healthy addition to meals. If you have any of the above conditions or concerns, talk with a healthcare provider about whether mustard fits into your diet safely.
What about Mustard Greens?
Mustard greens and mustard seeds come from the same plant, Brassica juncea.
Mustard seeds are the small, round seeds produced by the mustard plant. They are harvested, dried, and used to make mustard paste, oil, or ground into mustard powder.
Mustard greens are the leaves of the same plant, typically harvested before the plant goes to seed. Mustard greens are eaten fresh or cooked and are known for their peppery, spicy flavor.
Both mustard greens and seeds come from Brassica species, such as Brassica juncea (used for brown and yellow mustard seeds), Brassica nigra (black mustard seeds), and Sinapis alba (white or yellow mustard seeds), which are all part of the same plant family, Brassicaceae.
Health benefits
Mustard greens are an incredibly nutrient-dense food, offering a wealth of vitamins, minerals, and antioxidants. These leafy greens are especially high in vitamin K, which plays a crucial role in bone health and blood clotting.
They are also a great source of vitamin A, which supports eye health and immune function, as well as vitamin C, an antioxidant that aids in skin health, immune defense, and the absorption of iron.
Mustard greens contain folate, which is essential for cell division and the formation of red blood cells, and they are rich in fiber, which promotes digestive health and helps maintain healthy blood sugar levels.
Additionally, mustard greens are packed with compounds known as glucosinolates, which have been linked to a reduced risk of certain cancers. These compounds, when broken down in the body, produce substances that may have anti-inflammatory and anticancer effects. The high level of antioxidants in mustard greens also helps combat oxidative stress and inflammation, both of which are key factors in chronic diseases like heart disease and diabetes.
Weight-Loss Benefits
Mustard greens are low in calories, with just about 15 calories per cup of raw greens, making them a great choice for those looking to cut calories while still feeling full.
The high fiber content of mustard greens adds to their weight-loss benefits by promoting satiety, helping to curb hunger, and reducing the likelihood of overeating.
Furthermore, mustard greens have a slightly spicy, peppery taste, which can add flavor to meals without the need for high-calorie sauces or dressings.
The thermogenic effect of mustard, including mustard greens, can also aid in weight loss by boosting metabolism slightly, as spicy foods are known to promote calorie burning.
Additionally, the antioxidants and anti-inflammatory compounds found in mustard greens may help reduce fat accumulation and improve overall metabolic health.
Incorporating mustard greens into a Mediterranean diet, known for its focus on whole foods, healthy fats, and vegetables, can provide a low-calorie, nutrient-packed food option that supports weight loss goals while also benefiting overall health.
Recipe Ideas
Mustard greens are a versatile ingredient that can be used in a variety of dishes, including salads, sandwiches, and smoothies. Here are six easy recipes to incorporate mustard greens into your meals:
Mustard Greens Salad
- Ingredients: Fresh mustard greens, olive oil, lemon juice, salt, pepper, cherry tomatoes, red onion, cucumber.
- Instructions: Wash and chop the mustard greens, then toss them with sliced cherry tomatoes, red onion, and cucumber. Dress with olive oil, lemon juice, salt, and pepper. For extra flavor, you can add nuts or seeds and some crumbled feta cheese.
- Tip: Massage the mustard greens with a bit of olive oil before serving to soften them and reduce their bitterness.
Mustard Greens and Avocado Sandwich
- Ingredients: Whole-grain bread, ripe avocado, mustard greens, sliced tomato, salt, pepper, olive oil.
- Instructions: Toast the bread lightly, and then mash the avocado and spread it on one slice. Layer on fresh mustard greens and tomato slices. Drizzle with olive oil and season with salt and pepper. Close the sandwich and enjoy!
- Tip: You can add some mustard sauce for an extra zing.
Mustard Greens Smoothie
- Ingredients: 1 cup mustard greens, 1 banana, 1/2 cup frozen mango, 1/2 cup unsweetened almond milk, 1 tablespoon chia seeds.
- Instructions: Blend all ingredients until smooth. Adjust sweetness with a little honey or stevia if desired.
- Tip: If you’re new to mustard greens in smoothies, start with a small amount to balance the flavor.
Sautéed Mustard Greens with Garlic
- Ingredients: 2 cups mustard greens, 2 cloves garlic (minced), olive oil, salt, pepper, red pepper flakes (optional).
- Instructions: Heat olive oil in a pan and sauté minced garlic until fragrant. Add the chopped mustard greens and cook until tender, about 5-7 minutes. Season with salt, pepper, and red pepper flakes for a kick.
- Tip: You can also add a dash of balsamic vinegar for added flavor.
Mustard Greens and Bean Soup
- Ingredients: 2 cups mustard greens, 1 can of white beans (drained and rinsed), 1 onion (chopped), 2 cloves garlic (minced), vegetable broth, olive oil, salt, pepper.
- Instructions: Sauté onions and garlic in olive oil until softened. Add vegetable broth and bring to a simmer. Stir in the beans and mustard greens, and cook until the greens are tender, about 10 minutes. Season with salt and pepper.
- Tip: Add some lemon juice or a sprinkle of Parmesan cheese for extra depth of flavor.
Mustard Greens Pesto
- Ingredients: 1 cup mustard greens, 1/2 cup walnuts (or almonds), 1/4 cup Parmesan cheese, 1/2 cup olive oil, 2 garlic cloves, salt, pepper.
- Instructions: In a food processor, combine the mustard greens, nuts, Parmesan, garlic, and a pinch of salt and pepper. With the motor running, slowly pour in the olive oil until the mixture reaches your desired consistency. Use the pesto as a spread on sandwiches or a topping for pasta.
- Tip: You can make this pesto ahead of time and store it in the fridge for up to a week.