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October 27, 2023
From a creamy Caesar to a tangy vinaigrette, no salad feels complete until you’ve added your favorite dressing.
But could all that extra flavor come at a cost?
“It’s no secret that the dressing you choose can impact the health benefits of your salad,” says Jamie Allers, MS, a registered dietitian with Hartford HealthCare’s Digestive Health Institute. “But it isn’t make or break. The most important thing is just to be aware of the ingredients you’re choosing.”
So which salad dressings should you avoid? We asked Allers for the breakdown.
The three worst salad dressings for your diet.
First, the good news. According to Allers, no matter which salad dressing is your favorite, you can almost always find a healthy way to incorporate it.
But like always, that comes with a caveat. Depending on the ingredients, some dressings tend to be less healthy than others.
1. Caesar.
And at the top of that list? Caesar dressing.
Made up of mayonnaise, cheese, salt and oil (and all too often, anchovies), Caesar tends to be one of the least healthy options out there. Those ingredients cause it to be high in both saturated fats and sodium.
The bright side, though, is that Caesar has plenty of healthy versions available. But Allers reminds everyone to check the ingredients before trusting the label. While many “light” dressings are successful in reducing fat content, sodium content is often overlooked.
> Related: These Are the 3 Healthiest Salad Dressings
2. Thousand Island.
Next in line is Thousand Island.
Made with mayonnaise and ketchup, you can often find sugar listed as the first ingredient in Thousand Island dressing.
“It’s important to look out for added sugars in any dressing,” says Allers. “And when it comes to hidden sugars, be particularly careful with low fat dressings. These tend to make up for the lost fat by adding extra sugar for flavor.”
3. Blue cheese.
The delicious crumbles that make blue cheese dressing a fan favorite can also make it dangerous for a balanced diet.
Packed with sodium and saturated fat, this popular option can be full of extra calories. But if it’s your favorite dressing, there’s a silver lining – there are plenty of great substitutions out there.
“You can swap in Greek yogurt for the traditional sour cream and mayonnaise base,” says Allers. “You can also add lemon juice and herbs to get more flavor, without relying on salt.”
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Moderation is key.
Like everything else, Allers says the trick is to enjoy salad dressing in moderation.
“Aim for one or two teaspoons of dressing per cup of salad,” she says. “If you’ve made it this far – you’re eating salads regularly, you’re choosing ingredients wisely – you’re already doing great.”
And remember – health isn’t one size fits all.
When asked if there were any specific ingredients to avoid, Allers had this to say.
“I always refrain from saying anything is off limits, or even that one food is inherently better than another. The reality is, health isn’t one size fits all.”
So don’t throw out your favorite salad dressing quite yet. If it helps you maintain healthy habits, it’s dietitian approved.
FAQs
Generally speaking, the healthiest salad dressing will be a vinaigrette like balsamic or oil and vinegar, while Caesar, ranch or anything with the word “creamy” will be the unhealthiest. The exception? We like products made with healthy swaps—think Greek yogurt in place of mayo or heavy cream.
What is the most unhealthy salad dressing? ›
Generally speaking, the healthiest salad dressing will be a vinaigrette like balsamic or oil and vinegar, while Caesar, ranch or anything with the word “creamy” will be the unhealthiest. The exception? We like products made with healthy swaps—think Greek yogurt in place of mayo or heavy cream.
What are the top 3 dressings? ›
Top 4 Most Popular Salad Dressings in The USA
- Ranch Dressing. Common Uses of Ranch Dressing.
- Blue Cheese Dressing. Common Uses of Blue Cheese Dressing.
- Italian Dressing. Common Uses of Italian Dressing.
- Russian Dressing. Common Uses of Russian Dressing.
In Western culture, there are three basic types of salad dressing: Vinaigrette; Creamy dressings, usually based on mayonnaise or fermented milk products, such as yogurt, sour cream (crème fraîche, smetana), buttermilk; Cooked dressings, which resemble creamy dressings, but are usually thickened by adding egg yolks and ...
What is the healthiest salad dressing to eat? ›
8 Simple and Healthy Salad Dressings
- Sesame ginger. This simple salad dressing doubles as an easy marinade for meat, poultry, or roasted veggies. ...
- Balsamic vinaigrette. ...
- Avocado lime. ...
- Lemon vinaigrette. ...
- Honey mustard. ...
- Greek yogurt ranch. ...
- Apple cider vinaigrette. ...
- Ginger turmeric.
Harris-Pincus explains, "Those looking to follow a lower-carb plan or people watching added sugars would do better avoiding sweeter dressings like Honey Mustard, Thousand Island, French or Catalina, and choose oil and vinegar or a balsamic vinaigrette."
What is the most unhealthy type of salad? ›
Worst: Iceberg Wedge Salad
Thanks to the blue cheese or ranch dressing and bacon crumbles, it can pack in four times the fat of a T-bone steak. It also falls short in the nutrition department. That's because iceberg lettuce contains fewer vitamins and minerals than most dark leafy greens.
Is Newman's dressing discontinued? ›
Conversation. At this time, we currently discontinued distribution of all Newman's Own products in Canada. We apologize for any inconvenience this may cause.
What is the best dressing for healing wounds? ›
Alginate
Alginate dressings are made to offer effective protection for wounds that have high amounts of drainage, and burns, venous ulcers, packing wounds, and higher state pressure ulcers. These dressings absorb excess liquid and create a gel that helps to heal the wound or burn more quickly.
What is the best dressing for a heavily draining wound? ›
Alginate dressings are biodegradable materials derived from seaweed that are ideal for heavy drainage wounds. Alginates are highly absorbent materials (up to 20 times of weight in exudate) available in a variety of shapes and sizes.
French dressing is the oldest one on our list, but vinegar and oil dressing goes back nearly two-thousand years to ancient Babylonia.
What are three types of dressings? ›
Further information about specific dressings' indications may be accessible on the manufacturer's website or from a sales representative.
- Gauze: Moistened gauze provides mechanical debridement when removed.
- Films: Films are thin and transparent dressings.
- Foams.
The five basic types of salad are green salads (tossed or composed), bound, vegetable, fruit, and combination. The five basic salads that can be served throughout the course of a meal are starter, accompaniment, main course, intermezzo, and dessert.
What is the number 1 salad dressing? ›
You're not alone. According to a 2017-2018 study by The Association for Dressings and Sauces, ranch is the most-popular dressing in the country. (Italian, blue cheese, thousand island and Caesar round out the top five.) Ranch dressing was invented in the 1950's by Steve Henson.
What salad dressing is best for lowering cholesterol? ›
Vinaigrette-style dressings are easy to make by mixing vinegar (such as balsamic, white or red wine vinegars) with oil. Switching from saturated fats to unsaturated fats like vegetable oils (including olive or rapeseed oils) can help lower cholesterol levels when consumed as part of a balanced diet.
What to put on salad instead of dressing? ›
Add herbs and spices to give your salad bold flavors of the world. Mix in different combinations of fresh and dried herbs and spices to achieve different flavors. Try fresh oregano, basil, and thyme for an Italian-style flavor, or cumin, coriander, and sumac for a Middle Eastern vibe, for example.
Is caesar or ranch healthier? ›
While ranch dressing is the clear winner, Caesar, buttermilk, elderberry vinaigrette and bleu cheese dressing also appear in the top five. Are you a salad dressing fanatic? Here's everything you need to know about its impact on your health.
How unhealthy is ranch dressing? ›
Ranch is undoubtedly a very famous salad dressing. The tangy taste of buttermilk with onions and garlic is adored by so many. However, the ranch dressing you love so much is loaded with saturated fats and sodium. Saturated fats are difficult for your body to metabolize, which leads to weight gain.
Is Italian dressing healthier than ranch? ›
Lower-Calorie Alternative to Creamy Dressings
Italian dressing makes a better alternative than many other higher-calorie options. It adds taste to salad and offers good fat. Though many calories come from fats, it is better than primarily cream-based dressings like ranch, a thousand island, or blue cheese.
