Salads have long been a popular choice of meal for those looking to maintain a healthy diet and lose weight, and for good reason. When they’re packed with the right fresh vegetables and leafy greens, salads offer a range of essential nutrients that are vital for overall health and well-being and can even promote weight loss (here’s one of our favorite recipes!). However, it’s important to note that not all salads are created equal when it comes to weight loss. Certain toppings and add-ons can quickly turn a nutritious meal into a calorie-laden indulgence (just look at the health risks of ranch dressing). One such offender that people should avoid if they want to lose weight is croutons. Although tasty, these small, crunchy pieces of bread can add unnecessary calories and carbohydrates to an otherwise healthy dish and may even cause inflammation and weight gain.
To learn more about the potential consequences of this ingredient, we checked in with Dr. Amy Lee, Chief Medical Officer of the Lindora Clinic. Find all of her expert insight—including what to eat instead—below.
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How croutons can lead to inflammation and weight gain
Although this beloved ingredient is undeniably delicious, Dr. Lee warns that frequently consuming salads that are loaded with croutons can negate the health benefits of an otherwise nutritious meal and may lead to inflammation and weight gain over time. There are a few reasons for this, starting with the high refined carb content. You can learn more about the health risks of refined carbs here.
"Croutons are typically filled with preservatives and ingredients that can be inflammatory to the body," she says. While small amounts of inflammation are normal to experience on occasion as an immune response to injury or infection, when the issue becomes chronic it can lead to health issues like heart disease, diabetes, and cancer—not to mention weight gain.
In addition to the refined carb content, there's also the issue of all the unhealthy additives that are frequently present in crunchy croutons, which Dr. Lee notes can "hinder the body from burning fat," slowing your weight loss goals or even ultimately lead to weight gain. One of the biggest culprits is salt; Dr. Lee warns that croutons are "loaded" with the stuff, which can contribute to high blood pressure, increase your risk of heart disease and stroke, and more. Read more about what happens when you eat too much salt here.
What to eat instead
All in all, it's best to skip the croutons when possible and choose a different crunchy add-in. Luckily, there are plenty of tasty options that can add some texture to your salad bowl without putting your weight loss goals at risk. In fact, many choices can actually add a great amount of nutrients to the mix.
If you're looking for something to fill that crouton-shaped hole in your heart, why not opt for some chopped nuts (here are some of the best varieties for weight loss), or seeds like pumpkin seeds, sunflower seeds, and hemp seeds?
While we won't blame you if you still want to add a few croutons to your salad every now and then, limiting your intake of this topping is the best way to go if weight loss is your goal. It may be hard to kick your crouton habit, but trust the experts: the results will be well worth it.
