Research on the low-calorie condiment mustard and mustard seeds suggests that high-quality mustard may support blood sugar regulation, insulin sensitivity, appetite management, and the body’s antioxidant response.

In one 12-week study, the overweight participants consumed one teaspoon of whole-grain mustard each evening, either on a cracker or alone. The report showed reductions in blood glucose and cholesterol among 86 per cent of participants.

Other studies have examined allyl isothiocyanate (AITC), a compound found in mustard. Findings suggest that AITC may promote antioxidant activity, reduce inflammatory markers, and improve insulin sensitivity. 

Developing evidence suggests that incorporating a modest amount of high-quality mustard can be a practical way to add flavour while potentially supporting metabolic health.

Here are more details regarding mustards health benefits:

Mustard contains glucosinolates and isothiocyanates, sulfur-containing compounds studied for their role in protecting cells from oxidative damage and for their potential anticancer properties. 

Mustard contains sinigrin, an antioxidant associated with reduced inflammatory activity. Preliminary animal research has also explored its potential relevance to inflammatory skin conditions, including psoriasis and contact dermatitis. 

Mustard may stimulate saliva production and digestive enzyme activity, which can support the breakdown of fats and carbohydrates. 

Mustard seeds contain small amounts of omega-3 fatty acids. Some clinical research has also examined whether mustard greens may help support the management of type 2 diabetes. 

Standard yellow mustard generally contains fewer than five calories per teaspoon, making it a lower-calorie alternative to mayonnaise and sweet sauces. Mustard seeds and greens provide several micro-nutrients such as selenium, magnesium, calcium, and phosphorus, which contribute to functions including bone health and metabolism. Mustard greens are a source of vitamins A, C, and K.

Consider the following when choosing mustard products. Traditional yellow, brown, stone-ground, and Dijon mustards are often suitable choices. 

Honey mustard and other flavoured varieties may contain more added sugar or sodium. Raw mustard seeds and greens contain goitrogens, which may affect thyroid function in susceptible individuals. 

Cooking, boiling, or soaking can reduce these compounds. People with thyroid conditions should consult a qualified health professional for individualized guidance.

So, the benefits of mustard are significant. Just ask a professional about consumption if you are thyroid challenged or use in moderation.

The sky is the limit when considering using mustard in recipes. Versatile mustard like Dijon pairs well with boiled eggs, sandwiches, crackers, and cheese.

Baked Maple Mustard Chicken Breasts

4 boneless, skinless chicken breasts

Spices:

1 teaspoon paprika

1 teaspoon ground mustard seed

1/4 teaspoon cayenne pepper, or to taste

1/2 teaspoon pink salt

1/8 teaspoon ground pepper

Mustard sauce:

1/4 cup maple syrup

3 tablespoons chicken stock

2 tablespoons Dijon mustard

1 tablespoon wholegrain mustard

1 teaspoon cider vinegar

1 teaspoon sriracha sauce, or to taste

Combine the sauce ingredients in a bowl.

Combine the spices and rub all over the chicken. 

Preheat oven to 375 F.

Heat 2 tablespoons olive oil in a large frying pan on medium heat and fry chicken until golden. Transfer the chicken to an oven-safe dish and pour over the mustard sauce. Bake until cooked through, about 15-25 minutes until 165F. Garnish with a small handful of fresh thyme.

Please contact me for more information. 778-788-4325.