This post has been updated since its initial publish date of 08/06/2023 to include more expert insight.
Salads make some of the healthiest meals around, especially for those of us who are trying to slim down. After all, what’s healthier than a big bowl of nutrient-rich vegetables? However, it’s important to note that the health benefits of those veggies can easily be negated if you add the wrong ingredients to the mix. From copious amounts of croutons to fattening dressings, there are a number of toppings you should avoid adding to your bowl if weight loss is your goal.
In fact, many popular dressings could be holding you back from achieving your dream body; this is especially true when it comes to sweet varieties. Consuming all of that sugar can result in a range of health issues, including blood sugar spikes and weight gain.
To discover a few of the worst sugary salad dressings that could take a toll on your health, we spoke to nutritionist Elizabeth Keller, MS, CNS, ACSM-PT from Well Choices, Amanda Lane, MS, RD, CSR, LDN, CDCES, Mary Sabat, MS, RDN, LD, and InstantPot Life nutritionist, Heather Hanks. They told us that honey mustard dressing, thousand island dressing, low-fat dressings, Asian-style dressings, French/Italian dressings, and sweet poppy seed dressing are among the worst offenders. Read on to learn about the risks of each!
1. Honey Mustard Dressing
If honey mustard is your condiment of choice, you may love a good honey mustard dressing. Unfortunately, this dressing usually isn't the best choice for your health.
"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."
2. Thousand Island Dressing
Creamy salad dressings like Caesar and Ranch are another major culprit of weight gain. And when you consider the sugar content of Thousand Island, this particular creamy choice is especially bad for your fitness goals.
"Thousand Island dressing typically contains a combination of ketchup, mayonnaise, and sweet relish, all of which contribute to its high sugar content," Keller tells us. "The mix of sugars from these ingredients can lead to blood sugar spikes." Over time, those blood sugar spikes can result in a range of issues, including problems with your heart and kidneys, weight gain, and more.
3. Low-Fat Dressings
Low-fat dressings are often marketed as healthier alternatives to traditional salad dressings, but they may still contribute to blood sugar spikes depending on their composition. Some low-fat dressings replace fat with added sugars or carbohydrates to enhance flavor. When these dressings are consumed in excess, they can contribute to an increased glycemic load in a meal, potentially leading to spikes in blood sugar levels.
"Low-fat salad dressings are higher in sugar and sodium than those with full fat. Higher intake of sodium and added sugars is associated with weight gain and high blood pressure. Instead, choose a smaller portion of a full fat vinaigrette," says Lane.
4. Asian-style dressings
Asian-style dressings, often featuring ingredients like soy sauce, ginger, and sesame oil, can add delicious flavors to salads but may contribute to blood sugar spikes if not consumed in moderation. These dressings often contain soy sauce, which can be high in sodium, and some varieties may also include added sugars. While these components enhance the taste, individuals concerned about blood sugar levels, especially those with diabetes, should be cautious of the overall carbohydrate content and portion sizes.
"Some Asian-inspired dressings can be high in sugar and sodium. Sweet and tangy dressings like sesame ginger or sweet chili can even pack on extra calories and lead to weight gain if used excessively," says Sabat.
5. French/Italian Dressings
French and Italian dressings, popular for their tangy and savory flavors, can potentially contribute to blood sugar spikes depending on their ingredients. Some commercial versions may contain added sugars, which can elevate the glycemic index of the meal. Individuals managing their blood sugar, particularly those with diabetes, should be attentive to the nutritional content of these dressings.
"French and Italian dressings contain sugar and empty calories. These salad dressings are not much healthier for you than drinking sugar water,” explains InstantPot Life nutritionist Heather Hanks.
Opting for low-sugar or sugar-free varieties and being mindful of portion sizes can help mitigate the impact on blood glucose levels. Additionally, incorporating these dressings into meals that include fiber-rich vegetables and lean proteins can further assist in stabilizing blood sugar.
6. Sweet Poppy Seed Dressing
Who doesn't love a tasty poppy seed dressing? We're definitely guilty of adding this option to our salads. But the sad truth is that the rest of your body won't love this sweet dressing as much as your taste buds do.
"This dressing may be tasty on salads, but it often contains large amounts of sugar or even high-fructose corn syrup, leading to a rapid increase in blood sugar levels," Keller notes. High-fructose corn syrup is one of the worst processed ingredients out there, so cutting back on dressings with a high amount of it is one important step to take as you work towards your goal weight.
What to use instead
Does all of this mean you have to eat a dry salad? Absolutely not! There are plenty of healthy, low-sugar dressings to choose from. Keller recommends options like an olive oil vinaigrette (which is a great source of healthy fats), lemon-tahini dressing, or a Greek yogurt-based option for those who like something a little creamier. By making these smart swaps, you'll be one step closer to a healthier body.
