This post has been updated since it was originally published on August 9, 2021.
Salads are considered one of the primary staples of a healthy diet for weight loss. They’re packed with vitamins and minerals from a variety of vegetables that can make a major impact on improving your overall wellness. A healthy diet for weight loss is one that offers a wide array of macronutrients such as fats, protein, and carbohydrates so that the body can feel nourished and satiated as you work to maintain a calorie deficit for fat loss.
With that said, salads can be great for fueling your body and they’re an easy way to consume plenty of vegetables and protein in one meal. However, when it comes to figuring out the exact nutritional benefits your salad offers, it’s crucial to consider every ingredient you’re adding to the dish. Specifically, salad dressings are a sneaky ingredient that could be stalling your weight loss goals.
Not every salad dressing has been created with the intention to prioritize wellness over flavor, and using too much dressing can actually negate the health benefits of your salad, overloading your meal with empty calories. In order to achieve healthy weight loss and enjoy a salad that truly fuels your body, there’s one dressing that should be avoided according to experts: Caesar salad dressing.
To learn more about this surprisingly unhealthy salad topping, we spoke with Amy Adams, a registered dietitian and founder of The Backyard RD podcast, and Michelle Dudash, a registered dietitian and author of Clean Eating Kitchen: The Low-Carb Mediterranean Cookbook. They agree that Caesar salad dressing is by far the worst salad dressing you could add to your mixed greens for weight loss. This is because Caesar salad dressing is made with egg yolks, salt, and excessive oil which leaves it high in saturated fat and sodium.
READ MORE: This 5-Ingredient Salad Recipe Is The Healthiest Way To Crush Your Weight Loss Goal In The New Year
Caesar Is The Worst Salad Dressing For Weight Loss
Caesar is one of the most popular dressing variations on the market and with its rich flavor is a delicious option to add to your salad for better-tasting greens. However, creamy dressings often house an influx of calories, sugar, and fat, and unfortunately, Caesar leads the pack on this.
"Clocking in at 17 g fat per 2 tablespoon serving (which is a modest portion), according to the USDA nutrient database, Caesar dressing is prepared by emulsifying oil with egg yolks, mustard, anchovies, and lemon juice, plus stirring in parmesan cheese at the end," Dudaash explains. Although certain forms of oil can provide healthy fat to your diet, depending on the ratios and in combination with a heavy serving of parmesan cheese, this can quickly add up in calories, masking the benefits your salad can offer for weight loss.
Similarly, Adams says, "Many salad dressings such as ranch or bleu cheese are high in saturated fat and calories. Oftentimes using cream-based dressings can provide more calories than eating a cheeseburger." Yikes!
It's important to note that how your Caesar dressing has been prepared can make a major impact on its nutritional value. If you're out at a restaurant, there's a good chance that ordering a Caesar salad will actually be much better for you than any salad you whip up at home with a bottled dressing that you picked up from the store. This is all due to the quality of the ingredients.
"At a nice restaurant where Caesar is made from scratch, it's actually not too bad for you, since it's made with extra-virgin olive oil—a heart-healthy fat that is a staple of the Mediterranean diet. However, bottled Caesar is typically made with lower-quality oils, which may even be on the inflammatory side," Dudash warns.
Make Your Own Healthy Salad Dressing
If Caesar is one of your favorite dressing variations, this doesn't mean you have to give up on it forever. While purchasing a bottle straight from the shelf is sure to pack on the calories to your meal, you can prepare your own variation of the dressing at home from scratch, allowing for a full awareness of every ingredient that will be going into your body. "If you want to trim the fat and calories at home, try whisking up lemon juice, Dijon, extra-virgin olive oil, and grated Parmesan for a lighter vinaigrette. Toss with salt to offset the acidity. Plus add pepper," Dudash suggests.
Realistically you don't have to banish Caesar dressing from your diet in order to continue to lose weight, but it can be useful to make it from scratch or stay aware of your portion sizes in order to ensure that you aren't defeating the purpose of your healthy salad with a rich and creamy, fat-filled dressing.
The Bottom Line
Fat is one of the essential macronutrients that your body needs in order to feel good, but ensuring that you're consuming healthy fat in moderation is essential for being aware of your calorie intake and improving your health instead of causing inadvertent weight gain. Cutting out store-bought Caesar is a great first step to take, and making most dressings from home can be an easy way to increase awareness about what you're putting into your body, resulting in a healthier lifestyle over time.
