Optavia Condiment List and Serving Sizes (Updated)

The Optavia Condiment List is a comprehensive guide that outlines which condiments can be used while following the Optavia diet plans. Optavia condiments list helps to enhance the taste and flavor, as well as the spiciness, sweetness, creaminess, and thickness of Lean and Green meals, without adding excess calories.

One serving size of Optavia condiment contains a maximum of 30 calories (equivalent to approximately 125.52 kilojoules) and no more than 1 gram of carbohydrates. For the Optavia 5 & 1 Plan, you can enjoy up to three condiment servings per Lean & Green meal.

Maria Nieves García-Casal from the WHO dropped some knowledge in 2016, saying spices like curcumin, piperine, and capsaicin are basically health superheroes. They fight off inflammation, act like antioxidants, and even tackle tumors. Fast forward to 2023, a study in the Journal of Human Nutrition and Dietetics says, “Hold up, condiments aren’t just flavor bombs!” They might not change your calorie count much, but they can boost your vitamin E and mess with your sodium levels, especially for some folks.

Approved condiments in the Optavia diet include fresh herbs like basil and chives, dried herbs & spices like allspice and basil, and sauces like barbecue sauce and hot sauce. For the Optavia 3 & 3 Plan, the condiment list is not differentiated, so the same guidelines apply as in the 5 & 1 Plan. In terms of unapproved condiments on Optavia, anything exceeding 1 gram of carbohydrate per serving would not be recommended.

Optavia Media, specifically their PDF guide, emphasizes the importance of controlling condiment portions for optimal results. It recommends reading food labels for carbohydrate information and adheres to a science-backed approach of limiting carbohydrate intake through condiments. This article covers topics such as how many condiments on Optavia you can have and provides a comprehensive list of Optavia condiments allowed on a 5 and 1 plan.

What herbs are included in the Optavia condiment list?

The Optavia condiment list includes a variety of fresh herbs, each with a specified serving size. These herbs are generally low in calories, with most fresh herbs containing less than 5 calories per serving. They’re a great way to add flavor without adding extra carbs, but it’s always good to be mindful if you have specific health goals.

Here’s the list of fresh herbs from the Optavia condiment list along with their serving sizes:

HerbServing SizeEstimated Calories per Serving
Basil (whole leaves)1 cup< 5
Basil (chopped)½ cup< 5
Capers2 Tbsp2
Chives (chopped)¼ cup< 5
Cilantro1 cup< 5
Dill weed1 cup< 5
Garlic (minced)1 tsp5
Garlic (whole)1 clove4
Ginger root2 tsp2
Lemongrass2 tsp< 5
Parsley¼ cup< 5
Peppermint¼ cup< 5
Rosemary2 Tbsp< 5
Sage2 Tbsp< 5
Spearmint2 Tbsp< 5
Thyme1 Tbsp< 5

What dried herbs and spices are included in the Optavia condiment list?

The Optavia condiment list includes a variety of dried herbs and spices, each with a recommended serving size to keep your carb intake in check. Contrary to popular belief, it’s not just about sauces and cheeses; you can spice up your Lean and green meals with these herbs. The science behind it is simple: herbs and spices add flavor without the extra calories or carbs, aligning with Optavia’s nutritional guidelines.

Here’s the table of dried herbs and spices from the Optavia condiment list:

Dried Herb/SpiceServing Size
Allspice½ tsp
Anise seed½ tsp
Basil (whole leaves)2 tsp
Basil (ground)1 tsp
Bay leaf2 tsp
Cardamom½ tsp
Cayenne pepper½ tsp
Chili powder½ tsp
Cilantro1 Tbsp
Cinnamon½ tsp
Cloves (whole)1 tsp
Cloves (ground)½ tsp
Crushed red pepper½ tsp
Cumin seed1 tsp
Curry powder½ tsp
Dill weed1 tsp
Garlic powder½ tsp
Ginger (ground)½ tsp
Mace1 tsp
Marjoram2 tsp
Nutmeg½ tsp
Onion powder½ tsp
Oregano (whole leaves)1 tsp
Oregano (ground)½ tsp
Paprika½ tsp
Parsley1 Tbsp
Pepper½ tsp
Poultry seasoning1 tsp
Pumpkin pie spice½ tsp
Rosemary1 tsp
Saffron1 tsp
Sage2 tsp
Salt¼ tsp
Savory1 tsp
Spearmint1 Tbsp
Spice mixes½ tsp
Tarragon1 Tbsp
Tarragon (ground)1 tsp
Thyme1 tsp
Turmeric½ tsp

What sauces are included in the Optavia condiment list?

The Optavia condiment list includes a variety of sauces, each with specific serving sizes designed to keep you on track with your weight loss goals. Here’s the definitive list of sauces, but remember to always check the labels for any hidden carbs or calories:

SauceServing SizeEstimated Calories (per serving)*
Barbecue sauce (regular)½ tsp5-10
Barbecue sauce (sugar-free)1 Tbsp0-5
Catsup (regular)½ tsp5-10
Catsup (reduced sugar)1 Tbsp5-10
Cocktail sauce (regular)½ tsp5-10
Fish sauce1 Tbsp5-10
Honey mustard sauce½ tsp10-15
Horseradish1 tsp0-5
Hot sauce2 Tbsp0-5
Mustard (dijon)1 tsp5-10
Mustard (yellow)1 Tbsp0-5
Oyster sauce1 tsp5-10
Salsa (tomato)1 Tbsp5-10
Soy sauce (regular or low sodium)1 Tbsp5-10
Sriracha1 tsp5-10
Steak sauce1 tsp5-10
Sweet and sour sauce½ tsp10-15

*Calories are estimated and can vary by brand. Always check the nutritional information on the label.

What syrups are included in the Optavia condiment list?

The Optavia condiment list includes specific syrups and flavorings that are sugar-free. These are Torani and Walden Farms, Inc. syrups, and you can use up to 2 tablespoons per serving. While syrups like maple and agave aren’t on the list, these sugar-free options are designed to add sweetness without derailing your diet plan.

Here’s a table for quick reference:

Syrup/FlavoringServing SizeCalories per Serving (approx.)
Sugar-free Torani and Walden Farms2 Tbsp0-10
Teriyaki sauce1 tsp5-10
Tomato paste1 tsp5-10
Vinegar (cider, white, wine)¼ cup0-5
Vinegar (balsamic)1 tsp5
Wasabi½ tsp5
Worcestershire sauce½ tsp5

What dairy and cheese are included in the Optavia condiment list?

The Optavia condiment list includes a variety of dairy and cheese options, each with specific serving sizes to keep your carb intake in check. If you’re looking to make healthier choices, be mindful of store-bought brands that may contain additives like unhealthy waxes. Here’s a breakdown of dairy and cheese options along with their serving sizes:

Dairy & Cheese OptionServing Size
Butter Buds®½ tsp
Cheese (regular: blue, feta, parmesan)1 Tbsp
Cheese (reduced-fat: blue, feta, parmesan)2 Tbsp
Cream cheese (regular)½ Tbsp
Cream cheese (light)1 Tbsp
Cream substitute (regular)½ tsp
Cream substitute (sugar-free)1 tsp
Greek yogurt (plain, nonfat, or low-fat)2 Tbsp
Sour Cream (regular or light)1 Tbsp
The Laughing Cow Spreadable Cheese1 wedge
Whipped Topping (Cool Whip®)1 Tbsp
Whipped Topping (Reddi-whip®)2 Tbsp

What milk and milk substitutes are included in the Optavia condiment list?

The Optavia condiment list includes a variety of milk and milk substitutes, each with specific serving sizes. The list is designed to fit within the diet’s guidelines, which generally focus on low-carbohydrate options. Here’s the table with the types and serving sizes:

Milk/Milk SubstituteServing SizeEstimated Calories per Serving
Almond (refrigerated, unsweetened original or unsweetened vanilla)1 cup~30-50 calories
Cashew (refrigerated, unsweetened original or unsweetened vanilla)1 cup~25-50 calories
Coconut (canned, regular)1 Tbsp~20 calories
Coconut (canned, light)2 Tbsp~20 calories
Coconut (refrigerated, unsweetened original or unsweetened vanilla)½ cup~20-45 calories
Cow’s (unflavored)1 Tbsp~6 calories
Rice (unsweetened)1 Tbsp~2-3 calories
Soy (unsweetened)2 Tbsp~10-20 calories

Below is the list of milk and milk substitutes that are included in the Optavia condiment list.

What baking and cooking ingredients are included in the Optavia condiment list?

The Optavia condiment list includes a variety of baking and cooking ingredients that are approved for use, each with a serving size designed to contain no more than 1 gram of carbohydrate. Here’s the rundown.

IngredientServing Size
Almond flour2 tsp
Baker’s yeast½ tsp
Baking powder½ tsp
Baking soda1 tsp
Bouillon1 cube
Broth or stock⅓ cup – 1 cup (varies)
Bran – wheat, rice, corn½ tsp
Cocoa powder (unsweetened)1 tsp
Coconut (shredded, unsweetened)2 tsp
Cooking oil spray (Pam®)10, ¼ second sprays
Cornmeal½ tsp
Cream of tartar½ tsp
Extracts1 tsp
Imitation butter10 sprays
Lemon or lime juice2 tsp
Lemon or lime zest1 Tbsp
Liquid egg substitute3 Tbsp
Nutritional yeast (small flakes)1 tsp
Nutritional yeast (large flakes)2 tsp
Onion (chopped)1 Tbsp
Pine nuts⅛ ounces (~20 kernels)
Ranch dressing mix½ tsp
Seaweed (dried)1 Tbsp
Seaweed (fresh)2 Tbsp

What seeds are included in the Optavia condiment list?

The Optavia condiment list includes a variety of seeds, each with a specified serving size. Unlike flaxseeds, which are rich in omega-3 fatty acids, sunflower seeds contain a higher amount of saturated fats. Here’s the list of seeds from the Optavia condiment list, along with their serving sizes:

Seed TypeServing SizeCalories per Serving (approx.)
Poppy seed1 tsp15-20
Coriander seed1 tsp5-10
Caraway seed½ tsp5-10
Celery seed1 tsp5-10
Dill seed½ tsp5-10
Fennel seed½ tsp5-10
Fenugreek seed¼ tsp5-10
Mustard seed1 tsp5-10
Chia½ tsp10-15
Hemp1 tsp15-20
Flax (whole/ground)1 tsp10-15
Pumpkin1 tsp10-15
Sesame1 tsp15-20
Sunflower1 tsp10-15
Slivered almonds2 tsp20-25
Wheat germ½ tsp10-15

What flavor enhancers are included in the Optavia condiment list?

The Optavia condiment list includes five flavor enhancers, all designed to add taste without adding significant calories or carbs. Here’s the table with the items and their serving sizes:

Flavor EnhancerServing SizeCalories per Serving (approx)
Calorie-free sweetener1 packet0
Crystal Light® “On the Go” sticks½ packet5
Liquid stevia5 drops0
Mio®½ tsp0
Monk Fruit In The Raw® Sweetener1 packet0

What role do condiments play in the Optavia diet?

In the Optavia diet, condiments like herbs and spices are used to enhance flavor without adding significant calories or sugar. According to a 2017 study published in the Journal of Evidence-Based Integrative Medicine, condiments can also have antimicrobial properties due to active compounds like allicin in garlic and curcumin in turmeric.

What are the health benefits of using condiments on the Optavia diet?

The following is the list of benefits of using condiments on the Optavia diet.

  1. Antimicrobial Benefits: Spices and condiments like garlic and turmeric contain active compounds that can help in fighting off bacteria like Escherichia coli and Helicobacter pylori, making them beneficial for gut health.
  2. Anti-Inflammatory Effects: Compounds like eugenol in cloves have anti-inflammatory properties. Incorporating these into the Optavia diet could potentially help in reducing inflammation in the body.
  3. Antioxidant Properties: Spices like black pepper contain piperine, which acts as a natural antioxidant. Antioxidants help in combating oxidative stress, which is linked to various chronic diseases.
  4. Improved Digestion: Spices like ginger contain compounds like zingiberene, which can aid in digestion. This aligns well with the Optavia diet’s focus on digestive health.
  5. Enhanced Nutrient Absorption: Certain spices and condiments can enhance the bioavailability of other nutrients. For example, the curcumin in turmeric is better absorbed when paired with piperine from black pepper.

Are condiments suitable for all Western diets?

Yes, condiments can be suitable for most Western diets, but it’s essential to consider individual health conditions and dietary restrictions. Some herbs can combat oxidative damage and may prevent several diseases if consumed appropriately.

What condiments are commonly found in American stores?

Common condiments in American stores include ketchup, mustard, mayonnaise, and barbecue sauce. However, these commercial condiments may not offer the same health benefits as natural herbs and spices, which contain bioactive compounds with antimicrobial activities.

What are the most preferred condiments in America?

In America, ketchup and mayonnaise are among the most preferred condiments. However, these popular choices often lack the bioactive compounds found in natural herbs and spices, as indicated in the study, and therefore may not offer the same health benefits.

What changes were made to the Optavia condiment list in 2022?

In 2022, the Optavia condiment list underwent several updates to offer more variety and healthier options. Specifically, the list was extended to include a new range of herbs and spices, aimed at enhancing flavor without adding extra calories or sodium.