Don’t cut the fat in your salad dressing if you’re trying to lose weight. It may seem counterintuitive, but many nutrients, such as vitamins A, D, E and K, are fat-soluble. Here are more ways to optimize your salad.
A low-calorie salad sounds like a given. But…
Some salads can be waist-busters thanks to jumbo sizing and an abundance of quality ingredients. That’s why you always want to be wary of eating salads in a restaurant. But if you skip certain ingredients, such as dressing or egg whites, your salad will be too lean, leaving you hungry later.
So what are the ideal ingredients to get that perfect healthy mix? this is what Digest Diet author Liz Vaccariello suggests, and what studies show may help with weight loss:
Use an oil-based salad dressing
Here’s why: Many nutrients, especially vitamins A, D, E, and K, are fat-soluble, meaning your body can’t absorb and use them without some fat being present. So a fat-free dressing is actually counter-intuitive. In fact, a small 2017 study in the American Journal of Clinical Nutrition found that people who ate salads with a soybean-based dressing absorbed nutrients into their salad vegetables better than those who ate the same salad without the oil-based dressing. And the more oil (the maximum was about 2 tablespoons in the study), the better those nutrients were absorbed. In addition, other research suggests that unsaturated fatty acids may help change the way fat is stored in the body compared to saturated fat, and make your salad more filling. Even better? Toss the oil with vinegar, which may help with weight loss: Studies suggest it may also help prevent blood sugar spikes after meals. Don’t miss these healthy salad dressing recipes that add more than just flavor.