Tomato sauce: find out how to choose the healthiest versions

In the busyness of everyday life, many people turn to industrialized options for products made from this fruit; Before buying, pay attention to the ingredients

Products based on tomato They are part of the shopping list to season or add a special touch and color to dishes. But there are also many benefits for health: the fruit is rich in antioxidants, such as lycopene, which help fight the harmful action of free radicals and protect the body’s cells. Tomato also has properties that help reduce inflammation and prevent various diseases, such as Cancer and problems of Heart.

When it uses a cooking method, it offers even greater gains. “This is because lycopene is better absorbed by the body when the tomato is consumed cooked or in the form of a sauce”, explains nutritionist Serena del Favero, of the Albert Einstein Israelite Hospital.

As if all these predicates weren’t enough, atomatado – the name for tomato products – can be low in calories.

However, unlike what happens with other food categories, such as juices and coffeethese items do not fall within clear industrial regulations for their standardization. We must therefore be careful not to fall into traps.

The ideal, of course, is to opt for a homemade sauce whenever possible. It can be prepared with fresh vegetables as well as products such as peeled tomatoes and puree. According to the Food guide for the Brazilian populationthese items are considered elaborate. This means they are food based in naturewith addition of solo salt OR sugarFor example. In moderate quantities they can be part of a food greet.

This is not the case with ultra-processed foods, which tend to contain large amounts of sodium, oils and sugar, as well as colors, flavors, emulsifiers, thickeners and other chemical additives. If you prefer to buy a ready-made sauce, read the list of ingredients, because it may fall into this category.

“Products with the best quality, flavor and consistency feature tomato as the first ingredient and do not contain complex names, as they indicate that the tomato contains more chemicals,” teaches Lissandra Breternitz, director of Tomate BR, an association representing tomato processors and users from industry in the country.

Avoid those with labels that indicate high additions of sodium, sugar and fat saturated. It is also essential to check the nutritional table. A good way to evaluate whether the product is the most suitable is to compare information from different brands, especially checking the levels of sodium, fat and added sugars.

As for the packaging, the most important thing is to check that it is intact, stored in places with mild temperatures and little light, and that it is far from the expiry date.

Next, understand the differences between tomato products.

Peeled tomato

In this option the fruit is in its most natural form. It is made with sanitized, skinless tomatoes – hence the name peeled – which are bottled with some of their juice, without chemical additives.

Extract

This is a more concentrated version: it has a thicker consistency, almost like a paste, but without the tomato pieces. It’s made only with processed fruit, which means the seasoning is up to the cook. Typically, it is used in smaller quantities or may be diluted slightly.

Ideal for dishes that require a more intense flavor, such as pizzas, Bolognese sauce and stews. It can also be used with sauces to give an extra dose of flavour, color and texture.

Passed

It is an intermediary between the sauce and the extract. It is prepared with fresh tomatoes, without cooking and has a lower quantity of fruit by weight than the extract.

Some traditional versions are made without the peel and seeds, but there are rustic options that contain the whole fruit. With the consistency of a puree, it usually has no seasonings and most manufacturers do not add salt or sugar.

Sauces

The sauces are made with processed and seasoned vegetables. Therefore, they may contain more sodium and other additives that make them ultra-processed. The ideal is to avoid consumption, but when choosing, prefer those with a more streamlined list of ingredients and better nutritional quality.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.