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Salads With Full-Fat Dressing Are Healthier, Study Says

Salads With Full-Fat Dressing Are Healthier, Study Says


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Don’t bother asking for your dressing on the side. A new study published in the American Journal of Clinical Nutrition shows that salads are healthier and more nutritious when they’re covered in full-fat dressing, rather than reduced- or low-fat versions.

The study assessed the vegetables’ bioavailability — the proportion of the nutrients that are actually absorbed by your digestive system after you eat a certain food. A food with a low bioavailability wouldn’t provide your body with much nutrition, while a food with higher bioavailability gives you more bang for your buck.

The bioavailability of vegetables dressed with full-fat dressings was much higher than that of vegetables without fatty dressing. So eating those under-dressed vegetables could be less efficient for you than enjoying a fattier bed of greens.

The salad with full-fat oil-based dressing allowed for better absorption of eight different micronutrients: alpha- and beta-carotene, lutein, lycopene, two forms of vitamin E, vitamin K, and vitamin A.

“The question remains as to how much fat is needed,” the results of the study read. The exact number of grams of the macronutrient remains a mystery for optimal nutrient absorption. But the study did determine that an addition of fat helped.

“In the absence of other sources of fat,” the results continued, “the amount of fat in fat-free and reduced-fat salad dressings can be limiting in terms of the bioavailability of carotenoids.” In other words, limiting the fat in your salad is limiting the health of your vegetables, too.

If you hate salad dressing, there are other ways to add dietary fat to your healthy meal. Avocados, nuts and seeds, and full-fat cheeses could add additional benefit to your salad in the absence of oil or dressing. But if you’re a fan of a nice, creamy Caesar, the fatty, rich version could be your healthiest option.


The Best and Worst Salad Dressings for Weight Loss, According to Dietitians

Help your salad stay nutritious by picking a good-for-you dressing.

Salad is a go-to meal if you&aposre trying to lose weight, since it tends to be lower in calories and pack lots of nutrients from fresh produce. But let&aposs face it: There&aposs nothing worse than a boring or dry salad. You need a delicious dressing to add moisture and flavor to your bed of greens. Plus, the fats in salad dressing helps your body absorb the nutrients in your salad. However, the dressing you choose can hinder, rather than help, your health goals if it&aposs too high in calories, saturated fat, sugar or sodium.

"Ultimately, you need to create a calorie deficit to lose weight, and there are certainly some dressing options that are higher in calories than others," says Lauren Harris-Pincus, M.S., RDN, and author of The Protein-Packed Breakfast Club. While it can vary depending on what type of diet you&aposre on, these are generally some of the best and worst dressings if you&aposre trying to lose weight.


The Best and Worst Salad Dressings for Weight Loss, According to Dietitians

Help your salad stay nutritious by picking a good-for-you dressing.

Salad is a go-to meal if you&aposre trying to lose weight, since it tends to be lower in calories and pack lots of nutrients from fresh produce. But let&aposs face it: There&aposs nothing worse than a boring or dry salad. You need a delicious dressing to add moisture and flavor to your bed of greens. Plus, the fats in salad dressing helps your body absorb the nutrients in your salad. However, the dressing you choose can hinder, rather than help, your health goals if it&aposs too high in calories, saturated fat, sugar or sodium.

"Ultimately, you need to create a calorie deficit to lose weight, and there are certainly some dressing options that are higher in calories than others," says Lauren Harris-Pincus, M.S., RDN, and author of The Protein-Packed Breakfast Club. While it can vary depending on what type of diet you&aposre on, these are generally some of the best and worst dressings if you&aposre trying to lose weight.


The Best and Worst Salad Dressings for Weight Loss, According to Dietitians

Help your salad stay nutritious by picking a good-for-you dressing.

Salad is a go-to meal if you&aposre trying to lose weight, since it tends to be lower in calories and pack lots of nutrients from fresh produce. But let&aposs face it: There&aposs nothing worse than a boring or dry salad. You need a delicious dressing to add moisture and flavor to your bed of greens. Plus, the fats in salad dressing helps your body absorb the nutrients in your salad. However, the dressing you choose can hinder, rather than help, your health goals if it&aposs too high in calories, saturated fat, sugar or sodium.

"Ultimately, you need to create a calorie deficit to lose weight, and there are certainly some dressing options that are higher in calories than others," says Lauren Harris-Pincus, M.S., RDN, and author of The Protein-Packed Breakfast Club. While it can vary depending on what type of diet you&aposre on, these are generally some of the best and worst dressings if you&aposre trying to lose weight.


The Best and Worst Salad Dressings for Weight Loss, According to Dietitians

Help your salad stay nutritious by picking a good-for-you dressing.

Salad is a go-to meal if you&aposre trying to lose weight, since it tends to be lower in calories and pack lots of nutrients from fresh produce. But let&aposs face it: There&aposs nothing worse than a boring or dry salad. You need a delicious dressing to add moisture and flavor to your bed of greens. Plus, the fats in salad dressing helps your body absorb the nutrients in your salad. However, the dressing you choose can hinder, rather than help, your health goals if it&aposs too high in calories, saturated fat, sugar or sodium.

"Ultimately, you need to create a calorie deficit to lose weight, and there are certainly some dressing options that are higher in calories than others," says Lauren Harris-Pincus, M.S., RDN, and author of The Protein-Packed Breakfast Club. While it can vary depending on what type of diet you&aposre on, these are generally some of the best and worst dressings if you&aposre trying to lose weight.


The Best and Worst Salad Dressings for Weight Loss, According to Dietitians

Help your salad stay nutritious by picking a good-for-you dressing.

Salad is a go-to meal if you&aposre trying to lose weight, since it tends to be lower in calories and pack lots of nutrients from fresh produce. But let&aposs face it: There&aposs nothing worse than a boring or dry salad. You need a delicious dressing to add moisture and flavor to your bed of greens. Plus, the fats in salad dressing helps your body absorb the nutrients in your salad. However, the dressing you choose can hinder, rather than help, your health goals if it&aposs too high in calories, saturated fat, sugar or sodium.

"Ultimately, you need to create a calorie deficit to lose weight, and there are certainly some dressing options that are higher in calories than others," says Lauren Harris-Pincus, M.S., RDN, and author of The Protein-Packed Breakfast Club. While it can vary depending on what type of diet you&aposre on, these are generally some of the best and worst dressings if you&aposre trying to lose weight.


The Best and Worst Salad Dressings for Weight Loss, According to Dietitians

Help your salad stay nutritious by picking a good-for-you dressing.

Salad is a go-to meal if you&aposre trying to lose weight, since it tends to be lower in calories and pack lots of nutrients from fresh produce. But let&aposs face it: There&aposs nothing worse than a boring or dry salad. You need a delicious dressing to add moisture and flavor to your bed of greens. Plus, the fats in salad dressing helps your body absorb the nutrients in your salad. However, the dressing you choose can hinder, rather than help, your health goals if it&aposs too high in calories, saturated fat, sugar or sodium.

"Ultimately, you need to create a calorie deficit to lose weight, and there are certainly some dressing options that are higher in calories than others," says Lauren Harris-Pincus, M.S., RDN, and author of The Protein-Packed Breakfast Club. While it can vary depending on what type of diet you&aposre on, these are generally some of the best and worst dressings if you&aposre trying to lose weight.


The Best and Worst Salad Dressings for Weight Loss, According to Dietitians

Help your salad stay nutritious by picking a good-for-you dressing.

Salad is a go-to meal if you&aposre trying to lose weight, since it tends to be lower in calories and pack lots of nutrients from fresh produce. But let&aposs face it: There&aposs nothing worse than a boring or dry salad. You need a delicious dressing to add moisture and flavor to your bed of greens. Plus, the fats in salad dressing helps your body absorb the nutrients in your salad. However, the dressing you choose can hinder, rather than help, your health goals if it&aposs too high in calories, saturated fat, sugar or sodium.

"Ultimately, you need to create a calorie deficit to lose weight, and there are certainly some dressing options that are higher in calories than others," says Lauren Harris-Pincus, M.S., RDN, and author of The Protein-Packed Breakfast Club. While it can vary depending on what type of diet you&aposre on, these are generally some of the best and worst dressings if you&aposre trying to lose weight.


The Best and Worst Salad Dressings for Weight Loss, According to Dietitians

Help your salad stay nutritious by picking a good-for-you dressing.

Salad is a go-to meal if you&aposre trying to lose weight, since it tends to be lower in calories and pack lots of nutrients from fresh produce. But let&aposs face it: There&aposs nothing worse than a boring or dry salad. You need a delicious dressing to add moisture and flavor to your bed of greens. Plus, the fats in salad dressing helps your body absorb the nutrients in your salad. However, the dressing you choose can hinder, rather than help, your health goals if it&aposs too high in calories, saturated fat, sugar or sodium.

"Ultimately, you need to create a calorie deficit to lose weight, and there are certainly some dressing options that are higher in calories than others," says Lauren Harris-Pincus, M.S., RDN, and author of The Protein-Packed Breakfast Club. While it can vary depending on what type of diet you&aposre on, these are generally some of the best and worst dressings if you&aposre trying to lose weight.


The Best and Worst Salad Dressings for Weight Loss, According to Dietitians

Help your salad stay nutritious by picking a good-for-you dressing.

Salad is a go-to meal if you&aposre trying to lose weight, since it tends to be lower in calories and pack lots of nutrients from fresh produce. But let&aposs face it: There&aposs nothing worse than a boring or dry salad. You need a delicious dressing to add moisture and flavor to your bed of greens. Plus, the fats in salad dressing helps your body absorb the nutrients in your salad. However, the dressing you choose can hinder, rather than help, your health goals if it&aposs too high in calories, saturated fat, sugar or sodium.

"Ultimately, you need to create a calorie deficit to lose weight, and there are certainly some dressing options that are higher in calories than others," says Lauren Harris-Pincus, M.S., RDN, and author of The Protein-Packed Breakfast Club. While it can vary depending on what type of diet you&aposre on, these are generally some of the best and worst dressings if you&aposre trying to lose weight.


The Best and Worst Salad Dressings for Weight Loss, According to Dietitians

Help your salad stay nutritious by picking a good-for-you dressing.

Salad is a go-to meal if you&aposre trying to lose weight, since it tends to be lower in calories and pack lots of nutrients from fresh produce. But let&aposs face it: There&aposs nothing worse than a boring or dry salad. You need a delicious dressing to add moisture and flavor to your bed of greens. Plus, the fats in salad dressing helps your body absorb the nutrients in your salad. However, the dressing you choose can hinder, rather than help, your health goals if it&aposs too high in calories, saturated fat, sugar or sodium.

"Ultimately, you need to create a calorie deficit to lose weight, and there are certainly some dressing options that are higher in calories than others," says Lauren Harris-Pincus, M.S., RDN, and author of The Protein-Packed Breakfast Club. While it can vary depending on what type of diet you&aposre on, these are generally some of the best and worst dressings if you&aposre trying to lose weight.



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