4 Common Salad Additions That Can Lead To Inflammation And Weight Gain, Experts Warn
1. Processed, Refined Croutons
Dietitian and health expert Dr. Amy Lee, Chief Medical Officer of the Lindora Clinic, tells SheFinds that processed croutons are often packed with refined carbohydrates and "typically filled with preservatives and ingredients that can be inflammatory to the body." Inflammation serves as a natural defense mechanism against injury or infection; however, when it persists, it can contribute to numerous health issues, including heart disease, diabetes, and cancer.
Consuming croutons and other processed foods rich in preservatives and additives might exacerbate this prolonged inflammation within the body. Dr. Lee also says the additives found in croutons can "[hinder] the body from burning fat," leading to weight gain. Additionally, croutons are often "loaded with salt," which can contribute to high blood pressure and increase the risk of heart disease and stroke. If you're looking to add some texture to your salad without resorting to unhealthy processed options, consider a variety of nutritious alternatives.
Chopped nuts such as almonds, walnuts, or pecans make excellent additions. Additionally, you can enhance your salad with flavorful seeds like pumpkin, sunflower, or hemp seeds.
2. Ranch Dressing
Ranch dressing is another common salad ingredient that can be detrimental to our health. According to Registered dietitian Kiran Campbell, ranch dressing is high in "sodium, sugar, saturated fat, and cholesterol."
She says that these harmful ingredients increase the risk of "weight gain, obesity, high blood pressure, heart attack, stroke, gastrointestinal issues, and even depression." Even a small serving of ranch dressing can be high in calories and unhealthy fats. As Melissa Mitri, RD, MS for FinnvsFin, points out, just 2 tablespoons of ranch dressing contain 129 calories, 12 grams of total fat, and almost 3 grams of saturated fat.
That doesn't mean you need to settle for a dry salad. Instead of high-fat dressings like ranch, you can choose healthier options such as balsamic vinaigrette, hummus, or a straightforward homemade dressing made with lemon juice and olive oil.
3. Fatty Meats
Want to add meat like ham or bacon to your salad? Experts say to think again. Lisa Richards, registered nutritionist and creator of The Candida Diet, tells SheFinds that deli or processed ham from the grocery store stands out as especially worrisome, with many popular brands containing sodium amounts that nearly reach half of the recommended daily intake. "Sodium is used for both taste and preservation of deli meats and ham," Richards warns.
The excessive sodium intake associated with deli ham can lead to bloating, water retention, and high blood pressure. It may also contribute to the accumulation of belly fat, further raising the stakes for heart health. The high sodium content not only poses immediate risks such as bloating and water retention but also raises concerns about long-term cardiovascular health.
Anyone looking to safeguard their hearts may consider exploring lower-sodium alternatives or, even better, incorporating lean protein sources that are kinder to the heart. As Richards emphasizes, "for those needing to follow heart-healthy diets, processed meats like deli ham are best avoided or consumed in moderation."
4. Honey Mustard Dressing
If honey mustard is your go-to sauce, you might enjoy a well-made honey mustard dressing. However, this dressing is often not the healthiest option, according to nutritionist Elizabeth Keller, MS, CNS, ACSM-PT from Well Choices,.
"While honey mustard dressing may be flavorful, it often contains high amounts of both honey and added sugars," Keller warns. "Honey is a natural sweetener, but it can still cause significant blood sugar spikes, especially when combined with other sweeteners."
The Bottom Line
Overall, it's important to be mindful of the ingredients in the foods we eat, and croutons, ranch dressing, fatty meats and honey mustard dressing are a few examples of common salad additions that may be worth avoiding due to their potential negative impacts on our health.
While a little bit may not hurt, it's best to consume these ingredients in moderation or consider alternative options to prevent inflammation and maintain a healthy weight.