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Debunking the most common salad myths
We all know that salads are extremely healthy. Many fitness enthusiasts and diet freaks swear by a bowl of low-calorie salad for their daily dose of nutrients. However, not all salads are as healthy as they seem – some are all about calories topped with fat that do more harm than good to your body. It is, therefore, important that you know what all you are adding to your plate. To help you decide better, here are some common salad myths busted!
Five myths about salads
- The healthiest salad comes with a fat-free dressing
It is a common belief that salad with fat-free dressing is the healthiest. Sadly, it’s not true. There are two types of fats – healthy fats and unhealthy fats. Your body needs some of the creamy, rich fats to improve cell functioning and absorb vital nutrients, carotenoid antioxidants present in carrots, tomatoes, and leafy greens. These essential compounds are known to reduce the risk of cardiovascular diseases. Thus, people consuming salad with full-fat dressing tend to absorb nutrients twice as much as those eating fat-free or low-fat dressing.
2. Salads are low in calories, always!
Salads are a rage among those looking to lose weight. However, that does not mean that they are always low in calories. A bowl of salad containing generous amounts of cheese, mayonnaise, bacon, nuts and seeds are almost up to no good if you are aiming for weight loss. For example – a serving of chicken Caesar salad loaded with chicken, cheese, croutons, and salad dressing will set you back 1010 calories and 76g of fat while a serving of char-grilled chicken garden salad with fat-free honey mustard dressing contains as low as just about 230 calories and 6g of fats! So choose your pick wisely.
3. You should stay away from salad if you are looking to build muscles
This is yet another salad diet myth. A bowl of salad topped with healthy ingredients, such as beans, chicken, eggs, cottage cheese, avocado, yoghurt, peas, and almonds is great for building muscles and gaining strength. The key is to strike the right balance of proteins, carbohydrates, and fats.
4. Green vegetables are the only good source of nutrition
Adding more greens to your plate won’t do any good. Instead of loading your salad with leafy greens, fill it up with more colours. Start with a variety of fruits, veggies, mixed greens, and beans. Include dark leafy greens, like spinach, kale, arugula, and fresh herbs – the darker the colour, the more nutritional benefits it has. Pile on shredded carrots, broccoli, bell peppers, roasted vegetables, and tomatoes. A combination of these healthy colourful ingredients can ward off a range of conditions, including hypertension, heart diseases, vision problems, and cancer.
5. There’s nothing more nutritious than organic veggies
This, again, is a salad diet myth. Organic veggies are certainly healthier than conventional vegetables because they contain fewer pesticides. However, that does not necessarily amplify its nutritional benefits. The fertilisers used in producing organic foods do not have any effect on its nutritional contents. With these five myths about salads busted, you should be able to choose your salad dressing and ingredients wisely. Nevertheless, for better understanding, you can consult a nutritionist on DocsApp.
A nutrition expert can clear your doubts and also help you to prepare a diet chart if needed.When eating out, make sure you check the nutritional calorific value per serving. There are plenty of healthy salad recipes for you to follow while preparing at home.