Contents:
- Medical Video: How to Hack Salad Dressing
- Types of salads dressing
- 1. Mayonaise
- 2. Thousand island
- 3. Caesar salad dressing
- 4. Olive oil (olive oil)
- Salad dressing the healthiest
- Maintain body fat levels
Medical Video: How to Hack Salad Dressing
Choosing a salad as a lunch or dinner menu is indeed a wise choice. Especially if you are undergoing a diet or weight loss program. Both fruit and vegetable salads offer healthy calories but are filling the stomach. In addition, high levels of vitamins and minerals can also meet your nutritional needs throughout the day.
However, that does not mean eating a salad is a guarantee of a 100% diet success. Because the sauce you use to accompany your salad (known as salad dressing) Not necessarily healthy, you know. If you choose the wrong one dressing, Your efforts to control your intake of nutrients and calories by eating salads are in vain. Then, what kind of salad dressing the healthiest and safest to consume? Here's the full answer.
Types of salads dressing
To compare which salad dressing the healthiest, first understand the four most common types and often found below. Each dressing offers advantages and disadvantages. So, you can adjust it to your own nutritional needs.
1. Mayonaise
Be careful because mayonnaise is one of the salads dressing which is quite dangerous for your diet. One tablespoon of mayonnaise contains approximately 57 calories and 5 grams of fat. In fact, you will usually add two to four tablespoons of mayonnaise on your salad. That way, the calories and fat levels will also increase. Not to mention the content of your own salads, such as chicken, eggs, cheese, and various types of vegetables.
In one portion of this salad, you will consume about 150 to more than 200 calories or 10% of your daily calorie needs (for people whose daily calorie needs are 2,000). Burning 200 calories is equivalent to running about 2.2 kilometers.
READ ALSO: 3 Salad Recipes that Make You Tasty
2. Thousand island
This one salad dressing is pinkish orange and tastes slightly sour. Thousand island is often used as a dressing for a salad because it can make bland and bitter vegetables more enjoyable. The basic ingredients for making this sauce are mayonnaise, lemon or orange juice, vinegar, cream, tomatoes, and spicy tabasco sauce. Because of these various ingredients, don't be surprised if Thousand Island offers quite high calories and fat.
One tablespoon dressing It contains 65 calories and 6 grams of fat. Meanwhile, one serving of salad with Thousand island contains around 290 calories. If the salad you consume contains eggs, the amount of calories can reach 370. This amount is equivalent to the calories you burn after walking fast for about 45 minutes or running as far as 5 kilometers.
READ ALSO: How Minimum Calories Should Be Filled During Diet?
3. Caesar salad dressing
Many Caesar salad menus are offered at various restaurants. If you are on a diet or want to keep your calorie and fat intake, you may immediately choose to eat a Caesar salad. However, do you know what the ingredients are dressing for this salad? Dressings for Caesar salad made from egg yolks, English soy sauce, lemon juice, garlic, pepper, mustard and anchovy. All of these ingredients will then be stirred together with olive oil and served with cheese.
One tablespoon dressing it contains 78 calories and 8.5 grams of fat. Eating one portion of Caesar salad is equivalent to eating foods with calories from 200 to 330. If served together with grilled chicken, the calories can reach 590.
4. Olive oil (olive oil)
For a fresher salad choice, you can add olive oil, also known as olive oil. In one tablespoon of olive oil, you will get around 130 grams of calories and 12 grams of fat. Eating one serving of salad with olive oil means eating about 350 calories. Although the highest levels of calories and fat compared dressing other, olive oil is rich in unsaturated fats which are good for digestion.
Salad dressing the healthiest
Among four types dressing the most common, maybe you think that the best is mayonnaise because of the lowest levels of calories and fat. However, experts turned out to be of another opinion. It's a salad dressing the healthiest is made from oil. In this case, olive oil is the winner.
READ ALSO: Is It Healthy If You Only Eat Salad?
Before you immediately eat various other foods with high levels of calories and fat, consider the reasons first. According to a study conducted by nutritionists in the United States, you can best absorb maximum salad nutrition with help dressing the unsaturated fat is quite high.
Levels of calories and total fat mayonnaise, Thousand Island, and Caesar salad dressing it's not as high as olive oil. However, calories and fat in total dressing it consists of the most from unhealthy saturated fats. While olive oil offers total calories and fat derived from unsaturated fats.
READ ALSO: 7 Foods High in Fat that are Good for Health
Unsaturated fats are needed by the body to digest and absorb various important nutrients from vegetables, such as beta-carotene, antioxidants, and lycopene. Without the help of unsaturated fats, the vegetables you consume in a salad will not be absorbed properly.
In addition, the study in the American Journal of Clinical Nutrition also revealed that even though salads dressing based on oils high in calories and fat, dressing this does not contain excessive sugar or sodium. Meanwhile, dressing others will usually be added with sugar and various additional flavorings to strengthen the taste. As a result, you become excess sugar and sodium levels. Excess sugar and sodium are at risk of causing diabetes, hypertension, heart disease, and obesity.
Maintain body fat levels
If you want to keep from consuming too much fat and calories, focus on a balanced diet. Pay attention to fat and calorie intake in a day. Remember, that does not mean that you have eaten a salad during the day, so at night you can eat or snack as much as you like. You still have to keep the food consumed from morning to night so as not to overload fat. You can also limit the amount dressing on your salad up to at most two tablespoons.
READ ALSO: Be Careful, Even Diet Can Make Fat
Don't forget to exercise regularly. Eating salads or vegetables is not enough to maintain a healthy lifestyle. You still have to move and move physically to burn fat and calories consumed. That way, you don't need to worry about eating foods that contain unsaturated fats.
