Many health-conscious eaters opt for low-fat or non-fat dressings on their salads, but according to a study by Purdue University, eating a salad without fat is actually less healthy. That's because fat is needed by our bodies to absorb the nutrients in vegetables — but not all fats are alike. Researchers discovered one type of fat in particular is the best choice for salad-eaters who are watching their weight.
The study looked at salads dressed with saturated fat (butter), monounsaturated fat (canola oil) and polyunsaturated fat (corn oil). All promoted the absorption of carotenoids, the fat-soluble compounds in vegetables that are linked to a reduced risk of diseases like cancer. But the butter and corn oil were dependent on dose, meaning that you would have to eat more of the fat to get the maximum carotenoid absorption, while the canola oil provided the same amount of absorption regardless of how much was consumed.
This means a dressing made with monounsaturated fats like canola oil and olive oil is the healthiest choice, especially for calorie-conscious eaters. Using a smaller amount of full-fat dressings made with these oils will cut back on calories without losing out on any nutrients from the vegetables.
• Read more: Study: No-fat, low-fat dressings don't get most nutrients out of salads at Purdue Newsroom
What do you think? Does this information change your outlook on salad dressing?
Via Bon Appetit
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I think I'd like to read the study instead of yet another article. While this is interesting, the article linked to here is yet another view by a journalist who did not conduct the study. According to the article, there are only 4 compounds helped by fat. That means that it only works on certain types of salads. Reading your synopsis, it sounds like it applies to all vegetables. Again, please, can we see the original study if the Purdue article is incomplete or inaccurate?
http://www.purdue.edu/newsroom/research/2012/120619FerruzziSalad.html
The abstract is on the page (Purdue University Newsroom) linked in the greyed out rectangle.
This of course assumes there isn't a drop of fat in the rest of the meal. I usually use fat free dressing or vinegar...but add a bit of cheese or nuts or meat.
I've always dressed my salads with a vinaigrette made with olive or grapeseed oil so this doesn't change my behavior. I couldn't imagine my greens dressed with anything else.
Thank you!! Interesting abstract. Not sure if I understand it fully (the article mentions more compounds than does the abstract) but certainly eye-opening. Healthy fats are so vital I've begun paying more mindful about adding those to my diet. I do ask for salad dressing on the side in restaurants and at home I drizzle olive oil or vinegar, that's it. Not sure about the main ingredient in other dressings but it seems like many of them are too saturated to be healthy.
I've known this for a couple of decades -- my mother was a biochemist and there was earlier research which reached the same conclusions.
Lipid research has always been controversial, largely because of the powerful voice and interests of the agrifood segment (margarine research and findings are another example of how this lobby has suppressed the truth about what are and are not healthy fats).
Perhaps it's because I'm a blissfully ignorant olive oil devotee - but who eats butter-based dressing on salads? I'm not sure I've even heard of one.
There are fat soluable vitamins A,D,E and K that are only obsorbed when eaten with fat. Other vitamins are water soluable. Eat your salad with a little fat in the dressing and you will not only have a healther salad but you will be satisified a lot longer.
They leave out the fact that fat-free dressings have chemically altered crap in them, and sugar. Why you'd eat that, I have no idea.
I dress my salad (no cheese, croutons, olives, eggs. etc.) with olive oil, balsamic vinegar, a smidgen of honey mustard, and lots of cracked black pepper. Total amount of dressing for a big salad: less than 1 tablespoon, just enough to get some flavour. I cannot believe the number of people who have called me crazy for 'drowning' my salad in fat (ie. olive oil) while drizzling 2 tablespoons or more of non-fat, super sugary, dressing. Fat is not the enemy, people!
@Travelingrae: I agree - fat is NOT the enemy!
I usually drink a drink or two with mine, just in case there's some alcohol soluble vitamins lurking in there.
Muddymudskipper, I like you.
But anyway, who eats salads with no dressing whatsoever?? Another reason salads with dressing would be healthier – I can't think of anything that would motivate me LESS to eat a salad, than the prospect of eating it dry and undressed. Bleugh.
Sugarmagnolias: Maybe something like hollandaise? I'm not sure if I would count that as a salad dressing, but we do always have it on asparagus at Easter.
Muddymudskipper: Winning!
Rosiegreenie: I once met such a person and was floored. Sounds awful to have a dry salad.