Skip to comments.Donít Eat Salad with Fat-Free Dressing Says Science
Posted on 07/05/2012 12:00:01 PM PDT by James C. Bennett
If you're using fat free dressing on your salad, you're doing it all wrong. According to scientists, you need to eat salad with fat-based dressings to get the most out of the veggies. Having no fat in your salad actually diminishes the benefit from eating vegetables.
This sounds a little crazy, right? But yes, even though fat free dressing has less calories than its fatty filled counterpart, you're not getting the full oomph you want when eating vegetables with skinny dressings. Researchers at Purdue University compared salad eating with dressing that had saturated fat, monounsaturated fat and polyunsaturated fat at three, eight and twenty grams of fat to find which was most effective and discovered that fat is a good thing. The Atlantic says:
Mario Ferruzzi, the lead author of the study and an associate professor of food science at Purdue, said that in order to get more from eating fruits and vegetables, they need to be paired correctly with fat-based dressings.
It turned out that dressing made with monounsaturated fat (olive and canola oil) were easily the most effective, needing the least amount of dressing to get the most amount of health-promoting carotenoids (carotenoids act as antioxidants in our bodies). Carotenoids are found in eating plant foods like vegetables and fruits so it makes sense that we'd want to get as much bang as we can when eating them. Using salad dressing with fat accomplishes that. [Molecular Nutrition & Food Research via The Atlantic, Image Credit: Kamila i Wojtek Cyganek/Shutterstock]
The Food Nazis Were Wrong (again) ping.
I knew my bacon salad was a great idea.
There’s a yogurt based Caesar dressing that is my favorite and it’s reduced fat, not fat-free. I wonder if it has enough fat to provide the effect described here.
I’m sorry but this is the dumbest thing I have ever read. It’s got to be a joke.
Crumbled bacon and blue cheese dressing! Yum!!!
Oh great, there’s an Ooomph tax?
Makes perfect sense to me, a lot of nutrients are fat-soluable, while others are water-soluable.
When does a crumb become half a crumb?
...or Polonium-210 either...........
OMFG THANK YOU! I’ve been beating this drum for over ten years!
Go to any grocer and grab a bottle of fat-free ranch and a bottle of regular ranch. Turn over to the dietary labels. Ignore the fat and look at the sugar content. ANY food without fat is virtually flavorless sans spicing. To replace/supplement flavor, they have to use an agent such as sugar to impart flavor.
Mark my words in this thread on this day: a MAJORITY of findings during the fat-free craze of the 80s will be found to be wholly and completely false over the next decade. SUGAR is the reason we are, as a society, getting so fat.
If you have to look for a XXXX-Free food, look for sugar- free. You’d be better off. Fat imparts flavor, it is a vital nutrient for the absorption of fat-soluble vitamins and minerals, and it is the biggest component to feelings of satiety during a meal.
I quite enjoy a light Italian. There isn’t much fat, but it tastes delicious.
If the salad is going to be consumed with other items at the meal that do have significant fat, like meat or normal cheese, then lowfat or fat free dressing wouldn’t necessarily cheat you of the good stuff.
It seems that the rule that it is best to consume everything in moderation (unless there is a special reason otherwise) has been proven out again.
I'm glad other people "get" this.
There's no such thing as "sugar-soluble" vitamins or minerals. Water and fat are crucial components to cellular metabolism, among other things.
Ever hear of the Atkins diet? Low carb/high protein, high fat diets work.
HFCS gets blamed a lot, and though science hasn’t pinpointed the reason why, there are some provocative suggestions. An excess of fructose is an express road to the creation of fat. And compared to sucrose it’s not as satisfying in a beverage and leads to more after-cravings. If you do use sugar, use plain old cane or beet sugar.
Why should it be a joke? If you ask me, it’s not the fat, but all the artificial ingredients in food these days that will kill you.
Eat real food in moderation. The body understands real food. The artificial stuff just confuses it.
Makes sense, although I am dubious about canola oil. Olive oil has been proven healthy for thousands of years. Canola oil was first suggested by the food Nazis, who nearly always prove wrong in the end.
I don’t KNOW that. But I’ll stick with good old olive oil.
“If I do not want the full oomph, will I be taxed? “
Ok for short term but our body needs good carbs to function properly. The human brain needs approx 130 good carbs per day alone.
Best macro's recommended per day by most mainstream nutritionists who are not biased/selling a diet book is 40% protein, 40% good carbs and 20% good fats.
Bloomberg’s next trick will be a ban on all salad dressing.
Not blaming high-fructose corn syrup, I’m blaming sugar in general.
As a society, we consume an insane amount of sugar. Sugar in soft drinks, sugar in our heavily sweetened coffees, sugar in our foods, Hell they’ve even got these new packets that color and flavor your bottle of water with sugar.
Sugar is not bad, and it has its place; but as a society overall, we consume entirely too much sugar. Our fathers and grandfathers grew up on a “meat and potatoes” diet and seldom had issues with cardiovascular disease, Diabetes, strokes, Crohn’s disease, etc. Sugar can be linked to many more problems than can fat (mono, poly, unsat) or protein.
I speak from experience having shed 135 lb. in 16 months and keeping it off for more than 5 years on a strictly low-carb, no sugar diet.
I do too as most of it tastes terrible and after several years we find out it is worse for us than the real thing.
Most carbohydrates should come from complex carbs such as brown rice, quinoa, and high fiber grains. Anything that digests slowly is better than the quick-absorption garbage out there now.
Did you know that there are 2 teaspoons of sugar in every slice of your avg. loaf of white bread? Imagine eating 2 tsps of sugar instead of that bread. Same thing. I’ve cut out bread almost exclusively.
add a scoop of mayo, sour cream or buttermilk and you’ll be ok!!!
Sugar in natural context (in fruits, or honey) is better in the diet than extracted sugars. BTW I thought those little packets were sweetened with aspartame.
Good for you!!! But I do think you should be eating some good carbs every day... Do you lift weights? Have a good cardio program? Very important for cardio and joint health and keep lean muscle.
We still talking about dressings?
When the food producers attempt to fake out fat, usually they produce something that tastes like it came from a test tube.
There are things like fat free raspberry vinaigrette which are pretty darn good. If used on a salad at a meal that will contain other fats, it doesn’t cheat you of anything to use it.
Oh don’t get me started on aspartame!
And I apologize profusely, I completely omitted fruits and even dairy. Naturally occurring sugars paired with fiber are an acceptable amalgamation. The fiber is the key.
Extracted sugars are generally bad for the body with one notable exception being for those running marathons, playing sports actively, or competing since they are the quickest bio-available nutrients.
What about low sodium salt?
45 minutes of cardio and calisthenics per day, 90 minutes of weight training twice a week, tae kwon do, kayaking, bicycling, and yard work keep me going.
I eat carbs but very sparingly. I’ll eat rice or pasta the nights before my weight training days and don’t generally pay attention to ingredient lists since I don’t eat anything from a bag or a box as a overarching rule.
Things like milk, cheese and quinoa give me good carbohydrates paired with heavy whole fruit consumption.
Thanks for posting this. After 30 years of misery and having been put on all kinds of diets, including ‘no fat’ (and darn near died at 84 lbs!) they’ve found I am ‘fructose intolerant’..the culprit was sugar, not fat.
I like aspartame and it likes me. The second relationship is not true for many other people, however. Some are sensitive. They should not consume it. (Doctor, it hurts when I do that. Well don’t do that!)
Yep that is what I eat also lot's of sweet potatoes . I do eat some quick, fast burning carbs every so often for a super grueling workout session or a triathalon etc for energy.
Did you know that there are 2 teaspoons of sugar in every slice of your avg. loaf of white bread? Imagine eating 2 tsps of sugar instead of that bread. Same thing.
Yes, sugar is nasty.. I only eat junk food maybe 5-6 times per year if that. Eat super clean. Have not had white bread in years. My only vice is a diet Coke Zero every so often and trying to wean myself off of that.
I went for years tolerating very dull headaches that even aspirin/acetaminophen/ibuprofen wouldn’t cure. I had gastro problems as well, usually tolerable but sometimes severe.
After a suggestion by my GP, I cut out all soda for 3 weeks to see how I responded. After the first week, the headache was completely gone and my regularity returned to normal. I haven’t touched soda again.
If people only knew how nasty that stuff is. Good article for people who are interested.
Aside from nutrient deficiencies and energy loss, eating too little fat is an easy way to guarantee that you will frequently feel hungry. Fat satiates the appetite. Fat is an essential part of a healthy diet, and healthy fats are good for you.
Eat a balanced diet, control snacking and exercise daily is a recipe that will work for the vast majority of overweight people.
When a product says “fat-free” on the label, you can almost always assume that there’s more sugar and/or corn syrup in it, to make up for the lack of fat. I never buy anything labeled “fat-free”.
Congratulations on your weight loss/control success!! That is an amazing story.
My favorite for salad dressing is either Dorothy Lynch, or to mix some bleu cheese dressing with French dressing. YUM
While it may/may not be ideal, the human body can survive indefinitely without carbohydrates or fat.
I knew fat free dressings were wrong, LOL. Fat free ranch is unbelievably nasty....it’s sweet and gelatinous.
Rarestia, with all due respect, the four letter acronym you used at the beginning of your post makes me cringe. Do you know what it stands for? It’s awful.
GREEN SH*T IS WHAT FOOD EATS!
My ancestors survived the long walk from Olduvai Gorge to the present and did it without much GREEN SH*T and NO salad dressing at all.
Drizzle on a bit of olive oil or chop up some avocado and add it.