While strict Carnivores exclude Tabasco sauce on a Carnivore diet, those on more relaxed versions allow minimal hot sauce, including Tabasco. To see if Tabasco aligns with the rules and goals of your version of the Carnivore diet, you need to learn about the Tabasco sauce, its benefits, and alternatives.
Highlights
- Tabasco sauce is a hot sauce with different varieties and heat levels.
- Hot sauces like Tabasco can help reduce inflammation, pain, cancer risk, heart problems, excess weight, and digestive issues.
- You can have Tabasco sauce on a Carnivore diet if you’re a beginner or on a less strict version of the Carnivore diet.
- Original Red Tabasco Sauce, Chipotle Pepper Tabasco Sauce, Habanero Tabasco Sauce, Garlic Pepper Tabasco Sauce, and Scorpion Pepper Tabasco Sauce are some of the popular varieties of Tabasco sauce.
What Is Tabasco Sauce and What Is It Made of?
Tabasco sauce is a popular hot sauce with spicy and tangy flavor. It originated in Louisiana, United States, and has been used in many parts of the world in different cuisines.
Tabasco sauce is generally made from tabasco peppers (Capsicum frutescens var. tabasco), vinegar, and salt. The peppers are mashed and aged in oak barrels for up to three years.
After aging, the pepper mash is mixed with vinegar and salt and then strained to create the sauce. Some variations of Tabasco sauce include garlic or spices.
In addition to providing a spicy flavor to the dishes, consuming hot sauces like Tabasco can have various health benefits for containing vitamins and minerals.
Learn More: Can You Eat Sauce on a Carnivore Diet? [The Best Sauces to Eat]
The Benefits of Eating Tabasco Sauce with Your Meals
Tabasco sauce is a good source of nutrients, including calcium, magnesium, phosphorus, potassium, vitamins C and A, beta-carotene, and more. The table below summarizes the nutrients in 100 grams of Tabasco sauce [1].
| Nutrients in 100 g of Tabasco Sauce | Amount |
|---|---|
| Calories | 12 kcal |
| Protein | 1.29 g |
| Total Fat | 0.76 g |
| Carbohydrates | 0.8 g |
| Fiber | 0.6 g |
| Sugar | 0.13 g |
| Calcium | 12 mg |
| Iron | 1.16 mg |
| Magnesium | 12 mg |
| Phosphorus | 23 mg |
| Potassium | 128 mg |
| Sodium | 633 mg |
| Zinc | 0.16 mg |
| Selenium | 0.5 µg |
| Vitamin C | 4.5 mg |
| Vitamin B-6 | 0.154mg |
| Vitamin A | 82 µg |
| Carotene, beta | 919 µg |
| Vitamin K (phylloquinone) | 0.2 µg |
While Tabasco sauce is generally used as a condiment to add flavor and spice to meals, it can provide the following benefits if consumed in moderation.
It can help
- Reduce Inflammation,
- Boost Weight Loss,
- Improve Heart Health,
- Decrease Pain,
- Provide Antioxidant Features,
- Lower the Risk of Certain Cancers, and
- Boost Digestive Health.
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Anti-Inflammatory Effects
Hot sauces like Tabasco contain vitamin C, which is essential in immune function and acts as an antioxidant, fighting free radicals to protect against inflammation [2] [3].
Also, Capsaicin, the main spicy ingredient of chili peppers, can have anti-inflammatory, antioxidant, anti-obesity, and pain-alleviating effects [4] [5] [6].
Weight Loss
Capsaicin, the active compound in tabasco peppers, can help increase metabolism and fat burning, which can positively affect weight management [7] [8] [9].
Also, spicy foods like Tabasco sauce can suppress appetite, which helps lower the overall caloric intake and lose weight [10].
Improved Heart Health
Capsaicin can positively affect heart health by reducing inflammation and decreasing blood pressure and cholesterol levels, which are risk factors for heart disease [11] [12].
Pain Relief
Topical capsaicin creams derived from chili peppers, similar to those found in Tabasco sauce, can be used to relieve pain associated with conditions like arthritis and neuropathy by stimulating pain receptors in the body [13] [14] [15].
Learn More: Can You Eat Ginger on a Carnivore Diet? Is It Healthy?
Antioxidant Properties
Peppers used in Tabasco sauce contain antioxidants, which help neutralize harmful free radicals in the body, which can lower the risk of chronic diseases [16] [17].
Lower Risk of Cancer
Different studies on the effects of consuming spicy foods and the risk of certain cancers, like gastrointestinal tract cancers, showed that consuming more spicy foods in Chinese adults was associated with lower risks of certain GI cancers, especially among the participants who were not regular smokers or alcohol users [18]
Studies indicated that Capsaicin receptor TRPV1 and the neuropeptides can positively impact the regulation of the visceral pain and immune response, which can affect the oxidative stress and tissue permeability of the gastrointestinal tract [19].
Digestive Health
A 2022 study on the effects of Caspician on gastrointestinal health showed that dietary Capsaicin impacts the gastrointestinal tract via TRPV1-dependent and independent manners as well as acute and chronic effects.
Although consuming high amounts of Capsaicin can have negative health effects in some cases, various studies suggest that consuming Caspician in moderation can improve gastrointestinal health and have preventive and therapeutic effects.
Also, research shows that Capsaicin can help promote digestive health by stimulating the production of digestive enzymes and improving gut motility [20].
So, based on these benefits, consuming hot sauce can be a beneficial addition to our diet. But can we also use Tabasco sauce on a Carnivore diet?
Learn More: Can You Eat Garlic on a Carnivore Diet? Is Garlic Powder Allowed?
Can You Have Tabasco Sauce on a Carnivore Diet?
The short answer is yes, we can have Tabasco sauce on a Carnivore diet ONLY IF we’re on a relaxed version of Carnivore, as the standard or strict Carnivore diet excludes all plant-based foods.
Buy why are pepper and hot sauce like Tabasco allowed on a relaxed version of the Carnivore diet? Because they contain minimal carbohydrates. According to USDA, 100 grams of Tabasco sauce contains only 0.8 g of carbohydrates.
Anyhow, if you decide to include Tabasco sauce on a Carnivore diet, it’s better to choose brands containing high-quality ingredients without added sugars, fruits, and preservatives.
There are also two other kinds of hot sauce as popular as Tabasco, i.e., Sriracha and Frank’s hot sauce. Let’s compare their features to see how they differ and which can suit your specific diet.
Tabasco vs. Sriracha vs. Frank's Hot Sauce
Tabasco, Sriracha, and Frank's Hot Sauce are three popular condiments known for their spicy flavors. The table below summarizes the similarities and differences between these three.
| Aspect | Tabasco Sauce | Sriracha Sauce | Frank's Hot Sauce |
|---|---|---|---|
| Origin | Louisiana, United States | Thailand | Louisiana, United States |
| Primary Ingredients | Tabasco peppers, vinegar, salt | Chili peppers, garlic, sugar, vinegar, salt | Cayenne peppers, vinegar, salt |
| Flavor | Tangy, moderately spicy | Sweet, garlicky, moderately spicy | Tangy, moderately spicy |
| Consistency | Thin, liquid | Thick, paste-like | Thin, liquid |
| Heat Level | Moderate | Moderate | Moderate |
| Culinary Applications | Soups, stews, meats, seafood, eggs, Bloody Mary co*cktails | Stir-fries, noodles, marinades, sandwiches, dipping sauces | Buffalo wings, chicken dishes, pizza, sandwiches |
So, if you wish to choose Tabasco sauce on a Carnivore diet meal, you can check the following brands with their links to Amazon, where you can see the pricing and all the available options and have a safe purchase online.
Learn More: Milk on the Carnivore Diet: Can You Drink It?
The 5 Best Tabasco Sauces
Although choosing the best sauce is a matter of taste, you can check the following five popular varieties of Tabasco sauce that are highly regarded by Amazon users.
- Original Red Tabasco Sauce: It is the classic Tabasco sauce made from Tabasco peppers, vinegar, and salt, which offers a tangy flavor with a moderate level of heat (View on Amazon).
- Chipotle Pepper Tabasco Sauce: It is made from smoked jalapeño peppers and has a distinct smoky flavor with a medium heat level (Buy on Amazon Discounted).
- Habanero Tabasco Sauce: It can be a good choice for those who enjoy a spicier kick. It is made from fiery habanero peppers and contains a punch of heat while maintaining the tangy flavor of Tabasco sauce (Buy on Amazon Discounted).
- Garlic Pepper Tabasco Sauce: It mixes the flavors of garlic, peppers, and spices to provide a savory and aromatic sauce. It adds a garlicky kick to dishes and can be used as a marinade, dipping sauce, or condiment (Buy on Amazon with Discounted).
- Scorpion Pepper Tabasco Sauce: It is one of the hottest varieties offered by Tabasco, made from scorpion hot peppers. It delivers an intense heat level along with bold flavor notes (Buy on Amazon Discounted).
So, if your version of the Carnivore diet allows minimal plant-based foods, you can have different kinds of hot sauce instead of Tabasco sauce on a Carnivore diet. But if you’re following a strict Carnivore and cannot consume Tabasco sauce, you can try the following alternatives.
Learn More: Can I Use Coconut Oil on a Carnivore Diet?
Tabasco Sauce Alternatives on a Carnivore Diet
- Rendered Fat with Spices: Create a spicy infused fat by heating rendered animal fat (such as beef tallow or pork lard) and adding Carnivore-friendly spices like cayenne pepper, black pepper, garlic powder, and salt. Strain out the solids and use the infused fat as a spicy condiment.
- Chili Oil: Heat animal fat and add dried chili peppers. Let the mixture infuse over low heat, then strain out the solids. You can drizzle the resulting oil over meats or use it as a spicy dipping sauce.
- Pepper-Based Seasoning Blends: Mix ground black pepper, cayenne pepper, smoked paprika, and other Carnivore-friendly spices, and sprinkle these blends over your meals.
- Spicy Beef Jerky: Look for beef jerky made with spicy seasonings or add extra cayenne pepper or chili flakes to homemade beef jerky recipes.
- Fermented Hot Sauces: Some fermented hot sauces may contain minimal ingredients that align with the Carnivore diet, such as peppers, salt, and vinegar. Look for options with minimal or no added sugars or non-Carnivore ingredients, and use them sparingly as a condiment.
Summary
Although the standard Carnivore diet exudes all plant-based products, you may consume Tabasco sauce on a Carnivore diet if you’re following a less strict version or are a beginner.
The main goal of a Carnivore diet is to help you find a healthy lifestyle, and the goal is improvement, not perfection. You can gradually minimize the foods not allowed on Carnivore to reach your health and fitness goals step by step.
