A highly versatile and favored condiment, hot sauces have skyrocketed in popularity over the last decade. In fact, hot sauce sales have increased from 1.09 million dollars in 2010 to 1.55 million in 2020 [1]. So, are there paleo-friendly hot sauces?
Yes, most hot sauces are considered paleo friendly. This is because the most common ingredients in hot sauce include chili pepper, vinegar and salt which are all paleo-friendly ingredients. However, it’s always important to continue to read the label for ingredients on hot sauces because some contain added sugars and preservatives that do not fall within paleo guidelines.
Because there are so many kinds of hot sauces on the market, it can be difficult to discern which are approved for varying diet trends, such as the paleo diet. Those who are partaking in the paleo diet trend must search the ingredient list of packaged foods to ensure they meet the guidelines. In this article, we will discuss the nutritional value of hot sauce and offer our top paleo choices. Let’s dig in!
Contents
What is the Paleo Diet?
The Paleolithic diet, often shortened to simply “paleo,” is a new age diet trend that mimics our ancestors’ dietary habits in the paleolithic era. Two and a half million years ago, modern farming practices were not available therefore, early humans survived off mainly meats, fish, fruits, vegetables, nuts, and seeds.
It’s believed that the addition of modern farming wreaked havoc on our health, resulting in the rise of obesity, heart disease and diabetes. This sudden dietary shift made a lot of foods available that were not previously a part of the human diet, such as dairy, grains and legumes. Going back to our ancestors’ eating habits is an attempt at reducing this risk [2].
Although, it is recognized that many things we eat in this modern era may be considered paleo but do not 100% fit the bill. A good example of this is almond butter. Although it is considered paleo, it requires processing that was not available during paleolithic times. This is because it would be too much of a challenge for most to eat truly 100% paleo [3].
How to find a Paleo Hot Sauce
Like looking into other condiments, finding a paleo hot sauce is going to require some label reading. According to the paleo diet guidelines, added sugar and added salt should be limited or avoided if possible.
Avoiding these ingredients may seem like a hefty challenge, especially when it comes to sauces. Therefore, it is recommended to try to consume below the Recommended Dietary Allowance (RDA) of 2300mg a day of sodium and limit added sugars as much as possible [3].
Hot sauces often contain both these added ingredients to act as preservatives so it’s important to try to find one that contains lower amounts, if any. Also look out for Xanthan gum, another common additive in sauces such as Texas Pete, Sriracha and Cholula hot sauces as a thickener or stabilizing agent.
Avoid hot sauces that use rice vinegar, as grains are not paleo friendly. Instead, choose apple cider, balsamic, red, or white wine vinegar to stay within the guidelines.
Best Paleo Hot Sauces
Frank’s RedHot Sauces
With ingredients including aged cayenne red peppers, distilled vinegar, water, salt and garlic powder, Frank’s RedHot sauce is a winner. The short ingredient list and the easily recognizable foods used to create this sauce render it whole food oriented and paleo friendly. Use sparingly though, as it contains 190mg of sodium in a 1-teaspoon serving.
Ingredients:
- Aged cayenne red peppers, distilled vinegar, salt, and garlic powder
Nutrition Information (serving size – 1 teaspoon):
- Calories 0
- Fat 0g
- Carbohydrates 0g
- Protein 0g
- Sodium 190mg
Tabasco
With ingredients of only vinegar, red pepper and salt, tabasco favors simplicity. Containing 35mg of sodium per 1-teaspoon serving and 0 grams of sugar, a dash or two of pepper sauce on your meals should be no concern when it comes to being paleo friendly. A versatile sauce with transparent ingredients, Tabasco is popular for a reason.
Ingredients:
- Vinegar, red pepper, and salt
Nutrition Information (serving size – 1 teaspoon):
- Calories 0
- Fat 0g
- Carbohydrates 0g
- Protein 0g
- Sodium 35mg
Siete Traditional Hot Sauce
Siete traditional hot sauce includes whole ingredients such as, apple cider vinegar, jalapeno peppers, golden beets, puya peppers, orange peel seeds and spices. Despite “traditional” being in its name, with these ingredients Siete hot sauce is anything but. Containing 45mg of sodium per 1-teaspoon serving, this hot sauce is relatively low in salt compared to others with no added sugars.
Ingredients:
- Water
- Apple cider vinegar
- Jalapeno pepper
- Golden beets,
- Puya pepper
- Sea salt
- Flax seeds
- Garlic
- Chia seeds
- Black pepper
- Oregano
- Orange peel
Nutrition Information (serving size – 1 teaspoon):
- Calories 0
- Fat 0g
- Carbohydrates 0g
- Protein 0g
- Sodium 45mg
Louisiana The Perfect Hot Sauce
Louisiana The Perfect Hot Sauce includes simply peppers, vinegar and salt but be careful, it has 200mg of sodium per 1-teaspoon serving. Although it is paleo friendly, use sparingly on foods to stay under the 2300mg RDA. Despite its high salt content, this sauce is limited ingredient and extremely versatile.
Ingredients:
- Peppers
- Vinegar
- Salt
Nutrition Information (serving size – 1 teaspoon):
- Calories 0
- Fat 0g
- Carbohydrates 0g
- Protein 0g
- Sodium 200mg
Tia Lupita Hot Sauce
Made with red jalapeños, water, organic distilled vinegar, salt, garlic, oregano, black pepper and cumin, Tia Lupita hot sauce is another great paleo friendly option. This hot sauce contains no added sugars and only 25mg of sodium per 1-teaspoon serving.
Ingredients:
- Red jalapeños
- Water
- Organic distilled vinegar
- Salt
- Garlic
- Oregano
- Black pepper
- Cumin
Nutrition Information (serving size – 1 teaspoon):
- Calories 0
- Fat 0g
- Carbohydrates 0g
- Protein 0g
- Sodium 25mg
Bravado Spice Co. Pineapple Habanero Hot Sauce
A fun twist on traditional hot sauce ingredients, Bravado Spice Co. Pineapple Habanero hot sauce contains ingredients such as pineapple, habanero, yellow bell pepper and white wine vinegar. With only 35mg of sodium per 1-teaspoon serving and no added sugars, its yet another great paleo hot sauce to try if you haven’t yet.
Ingredients:
- Pineapple
- Habanero
- Yellow bell pepper
- White wine vinegar
- Garlic
- Sea salt
Nutrition Information (serving size – 1 teaspoon):
- Calories 0
- Fat 0g
- Carbohydrates 1g
- Protein 0g
- Sodium 35mg
Is Hot Sauce Healthy?
Certain hot sauces can be a healthy addition to any diet. Because they are made with mostly chili peppers, they contain a high amount of capsaicin, a compound that gives chili their heat as well as nutritional benefits.
Capsaicin is a phytochemical that has been studied for its potential benefits in aiding in weight loss, boosting metabolism, decreasing cancer and heart disease risk and even improving digestion [4].
Paleo hot sauces, that do not contain any added sugars or other processed additives, are also low to zero in calories, fat, and carbs, despite their big flavor. This gives them a leg up on many other popular condiments that can increase your waistline if eaten too often.
Making Your Own Paleo Hot Sauce
Making your own hot sauce gives you control over the ingredients to ensure it is paleo friendly, and it’s surprisingly easy. With a few base ingredients of chilis, vinegar and salt, you can add whatever other flavors you enjoy to make it your own.
To make a small container, combine ¼ pound of your favorite chilis, such as habanero, with 1/8 cup apple cider vinegar, 1/8 cup water and a dash of salt. You can add flavorings as you wish, such as garlic or tomato.
Roast chilis for 30 minutes at 400 degrees Fahrenheit until the skins begin to char. Place items in a food process and blend until smooth. Store in the refrigerator for up to a month.
Related Questions
Is Hot Sauce Keto?
There are varieties of keto-friendly hot sauce on the market including all the paleo friendly ones listed above. Because none of these sauces contain any added sugars and contain mostly low/no carb ingredients, they are perfect for those on the keto diet.
Is Hot Sauce Gluten-Free?
All the listed hot sauces above are also gluten-free hot sauce options. Because the paleo diet restricts grains, all paleo friendly foods are also gluten-free. If there is no “gluten free’ label on the product, thoroughly check the ingredients list for common gluten-containing ingredients. Remember that “wheat free” does not mean “gluten free.” There are many common gluten containing ingredients such as wheat, barley, rye, malt, brewer’s yeast and oats.
Is Hot Sauce Good for Weight Loss?
Capsaicin, found in peppers, has been shown to help boost weight loss by increasing fat burning capacity. Some studies also show capsaicin to help decrease our appetite and cause us to eat less during the day [4]. Although there is some research that supports peppers to improve weight loss and metabolism, diet should be considered when trying to lose weight.
Can Hot Sauce Go Bad?
Most hot sauce has a relatively long shelf life, often 3-5 years if refrigerated after opening. It can last even longer when unopened. This is because of the vinegar and peppers which act as a natural preservative.