Salads can be an interesting choice of food when it comes to added ingredients and weight loss. You can dress them up however you want by adding your favorite greens, proteins, and dressings. Not only that, it can be a super convenient meal to make as it takes very minimal prep time. But, did you know that some seemingly innocent toppings might be sabotaging your plans of losing weight? That’s right, there are a few popular salad toppings that you need to beware of because they can be loaded with sugar and hinder your efforts of losing weight.
We spoke to April Federico, certified nutritionist and CEO of Be Well By April, and Mahmoud Abdelaziz, health expert at PharmacistMo.com, to find out which salad toppings we should stay away from. They shared with us that candied nuts/dried fruits, croutons, and sugary salad dressings are the three salad toppings that could be reducing your chances of shedding more pounds. Keep reading below, as they also shared with us healthier alternatives.
Candied Nuts/Dried Fruits
Expanding on the topic of salad toppings, Abdelaziz says, "Toppings such as candied nuts and dried fruits, particularly those with added sugars, should be limited or avoided. These additions can significantly increase the calorie content and sugar intake of a salad." The sweetness this salad topping gives off isn't just from the natural fruit, in fact these dried ingredients are drenched in sugar, which results in way more calories than needed.
Building on this insight, Federico emphasizes, "These toppings can quickly turn a healthy salad into a high-calorie treat. Instead, choose raw or lightly roasted nuts and fresh fruits to add natural sweetness." By choosing these alternatives, you not only reduce added sugars but also infuse your salad with wholesome flavors and textures.
Croutons
Croutons often take the spotlight in the world of salad toppings, and while they bring us delightful crunch and flavor, our experts shed light on their potential downsides. "While croutons add crunch and flavor to salads, they are usually made from refined white bread and can be high in calories and carbohydrates. Consider skipping the croutons or substituting them with healthier options like toasted nuts or seeds for added texture," Federico says.
Abdelaziz highlights the importance of replacing unhealthy toppings with better alternatives as he cautions against other tempting options. "Croutons, fried onions, and crispy toppings often add unnecessary calories and unhealthy fats to a salad. These should be eliminated or replaced with healthier alternatives," he suggests. By following these suggestions and making smart choices, you can continue to keep the nutritional value of salads without eliminating the taste and flavors.
Sugary Salad Dressings
"Salad dressings high in added sugars should be eliminated or used sparingly for weight loss. Examples include creamy dressings like ranch, Thousand Island, and honey mustard, as well as sweet vinaigrettes," Abdelaziz states. As with most manufactured foods, it's important to check the label and also the ingredient list since there can be many hidden added ingredients that can increase your calorie count, which can ruin your weight loss plans.
Federico advises, "They can significantly increase the calorie content of your salad. Instead, opt for lighter alternatives like balsamic vinaigrette, lemon juice, or a simple olive oil and vinegar dressing."
By making these swaps, you can enjoy a delicious dressing that enhances the taste of your salad without compromising your weight-loss goals. Remember, small changes can make a big difference in achieving your goals of a nutritious lifestyle and a slim waistline!
