Here‘s Why You Shouldn’t Feel Guilty Eating Full-Fat Salad Dressing
- Posted on June 20, 2012 at 3:33pm by
Liz Klimas
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(Photo: Roboppy/Flickr)
It’s a lunch-time conundrum. You’ve already decided to be healthy and eat a salad. Now, the question remains: do you opt for a tasty full-fat dressing and actually enjoy your salad or begrudgingly choose a less flavorful no-fat or low-fat variety?
You no longer have to feel completely guilty picking out the more fat-filled option. According to a new study, by incorporating some of the fat into your salad, you’ll actually be reaping more of its nutritious benefits. The key, according to the Purdue University researchers, is the type of fat and the amount you drizzle on.
(Image: Wikimedia)
“If you want to utilize more from your fruits and vegetables, you have to pair them correctly with fat-based dressings,” Mario Ferruzzi, the study’s lead author and a Purdue associate professor of food science, said in a statement. “If you have a salad with a fat-free dressing, there is a reduction in calories, but you lose some of the benefits of the vegetables.”
The study tested 29 people with salads tossed in butter (a saturated fat), canola oil (a monounsaturated fat) and corn oil (a polyunsaturated fat). Fat levels from the dressings were either 3 grams, 8 grams or 20 grams per salad served.
The amount of carotenoids — compounds that can be a source of vitamin A and have antioxidant properties — absorbed by each individual were measured. What the researchers found was that both the saturated and polyunsaturated fat options were “dose dependent,” meaning the total grams of fat on the salad from dressing affected the amount of carotenoids absorbed. In other words, the more fat that was present, the more nutrients was absorbed.
The monounsaturated fat was not dose dependent. No matter how much dressing was on the salad contributing grams of fat, carotenoid absorption remained steady. Researchers said this type of dressing could be the best choice for those looking to go low-cal but still wanting to absorb higher levels of nutrients.
“Even at the lower fat level, you can absorb a significant amount of carotenoids with monounsaturated fat-rich canola oil,” Ferruzzi said. “Overall, pairing with fat matters. You can absorb significant amounts of carotenoids with saturated or polyunsaturated fats at low levels, but you would see more carotenoid absorption as you increase the amounts of those fats on a salad.”
Watch this university report on the research:
(H/T: Science Daily)
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bum
Posted on June 21, 2012 at 3:26pmThis government mentality of ‘fat is bad’ has gotten totally out of hand. FAT IS GREAT FOR YOU in moderation like everything else. Did you know people on food stamps and wick can only buy 1%, 2%, or fat free milk?
Report Post »xenolith
Posted on June 22, 2012 at 1:00amBum, your post made sense until you used that term I absolutely hate, “in moderation”.
So fat is great for you only in moderation? Do you even know what that means? Is it 20%, 35%, 50% of your daily calories? You can’t answer that because “in moderation” is such an ambiguous term that it’s meaning is as different to everyone as there are different people in the world.
As much as 70% of my daily calories comes from fat. I bet everyone here (well, maybe everyone except true primal eaters) thinks, wow, that’s probably kind of on the high side. But guess what, it’s “in moderation” to me.
BTW, to everyone concerning this report, canola oil still has too much omega-6 and PUFA’s. One more thing, please stop being afraid of saturated fat, it does NOT cause heart disease. That’s the biggest lie that continues to be perpetrated on western society. The mainstream medical establishment just plain got it wrong on that one. Research it, find the truth yourself. You may want to start with (google) Mark’s Daily Apple.
Report Post »Jeronimo Dan
Posted on June 21, 2012 at 2:10pmTalking to a farmer in West Virginia, a few years back and he said he’d come up on a diet, on how to wean his mule from eating anything. He told me, about the time he’d gotten close to not having to feed it at all, it up and died on him.
Report Post »myvinoveritas
Posted on June 21, 2012 at 1:36pmThe full fat dressing also makes you fuller longer, thus less likely to grab an afternoon snack.
Report Post »PaulHausser
Posted on June 21, 2012 at 8:27amThis issue hass never been a problem for me. Give me Ken’s Italian Dressing and I am good to go
Report Post »ERP
Posted on June 21, 2012 at 10:16amGood old extra virgin olive oil makes a great salad dressing and has a lot of what the study recommends.
Report Post »cloudsofwar
Posted on June 21, 2012 at 8:14amwhats that Rush used to say, eat nice big steaks and afterwards take a teaspoon of DAWN to cut the fat.
Report Post »welovetheUSA
Posted on June 21, 2012 at 9:50amYour funny….lol
Report Post »Jeronimo Dan
Posted on June 21, 2012 at 1:57pmYou made my day!
Report Post »Thanks…
Rashomon
Posted on June 21, 2012 at 7:36amthat’s just to complicated. Just kill it and grill it.
Report Post »adeleeeee
Posted on June 21, 2012 at 2:26amThat is why I stir and fry my vegie with lard (tell you it tastes sooooo gooooood!!!!). Some vegies are in the category of need-to-full-cook; such like tomato, carrot, spinach. For cabbage, you need to eat it with some fat so your body will adsorb its nutrition.
Report Post »Well, fat-free could be delicious but it is totally fine to have some lard and butter too!
Stoic one
Posted on June 21, 2012 at 12:35amTwo months ago – 170#
Today……………- 160#
The difference? A job and it is firewood collection time (exercise)
next 30 days? 150-155.
Report Post »ERP
Posted on June 21, 2012 at 10:18amCongrats man! I hope you reach your goal. I’m 33 and have gained weight over the last 2 years when I got a sit down office job. I’m back hitting the weights and starting a walking program to get back into a respectable shape.
Good luck!
Report Post »Principlex
Posted on June 20, 2012 at 7:55pmRead “Why We Get Fat” by Gary Taubes and you will give up your fear of fat forever. I did and finally got rid of the craving that has wrecked my efforts to lose weight. There’s a lot more to the book than that – namely understanding how the craving syndrome (that’s my name for it) gets started and stays in place – insuring fat, fat, fat.
Report Post »suz
Posted on June 20, 2012 at 5:53pmsorry, but there is so much other junk in most of the fatty dressings out there. stick to vegenese and ketchup = french; throw in some pickle for thousand island. also vegenese and mustard; honey and brown mustard are delicious; brown rice vinegar and olive oil, and my favorite, vegenese and sprinkle 1% shredded parmesan, a little brown rice vinegar and it tastes like blue cheese. YOU CAN DO IT!
Report Post »flatbroke
Posted on June 20, 2012 at 5:40pmi never felt guilty anyway, but i will eat full fat salad dressing any day, b/c fat free dressing tastes like the flavor of the dressing mixed with card board flavoring, another words like shite! its either full fat ranch, italian, for me.
Report Post »SageInWaiting
Posted on June 20, 2012 at 5:21pm[Sigh....] So many off-the-wall comments. This is very simple: Glenn has a “food-thing.” (Remember the bacon milk shakes?) This justifies fat in the diet. The one thing I _don’t_ understand, though…. Glenn and rabbit food (green, leafy stuff)… I don’t see THAT relationship.
Report Post »Smokey_Bojangles
Posted on June 20, 2012 at 4:39pmSome of the fattest people I know eat Fat Free food.They fat is removed and the sodium and Sugars are increased.
Report Post »oneconservativevoice
Posted on June 21, 2012 at 2:29pmSome of the fattest people I know drink diet coke all day long too. So maybe it’s the person, not the food!
Report Post »xenolith
Posted on June 22, 2012 at 1:20amoneconservativevoice, how exactly cab you get fat without food?
Maybe it’s the kind of person AND the kind of food?
Report Post »TROLLMONGER
Posted on June 20, 2012 at 4:17pmWOW Blaze! This has been a known fact for years! Wise up! You guys are really behind when it comes to health science. Typical naive religious website…LOL!
Report Post »contkmi
Posted on June 20, 2012 at 4:24pmHey, genius, is that a known fact as opposed to an unknown fact? You can’t even get your adjectives right.
Oh, and genius, if it’s so well-known, why did Purdue just release the study yesterday?
Go troll somewhere else, genius. You can’t even troll properly because you add a religious dig.
You make me laugh.
Report Post »Rayblue
Posted on June 20, 2012 at 4:49pmIt’s the nervous “LOL” at the end of every comment that gives the last ditch dash of self massaging, devil may care, pubescent flavor to all the ringing endorsements of himself that tickle me.
Report Post »TROLLMONGER
Posted on June 20, 2012 at 4:54pmI guess you didn’t take any kind of biochemistry class in college did you? That is one of the first things that is taught as a KNOWN SCIENTIFIC FACT. Oh wait. You probably didn’t even graduate high school. Typical Beckbot…LOL!
Report Post »Rayblue
Posted on June 20, 2012 at 5:09pmOne more time for the road….
Report Post »happ77
Posted on June 20, 2012 at 5:41pmYou are no match for Rayblue. Give up
Report Post »go back downstairs play a video game.
bigtennismon
Posted on June 21, 2012 at 5:55amI used to troll MSNBC, Huffington Post and Yahoo answers and of course all the newspapers. Now I just troll my poor, retarded, envious and usually ugly liberal friends. I‘m rich and very racist and prefer white women but if I’m not having a great day I have been known to bang latin women but I never give them my real name.
Report Post »cessna152
Posted on June 20, 2012 at 4:11pmGuilty over a salad and story about it?Gosh, I feel guilty if I DON’T have a burger and ice cream with my salad.
Report Post »sawbuck
Posted on June 20, 2012 at 4:00pmI’m sure there is a study to contradict this study…so that fat content in food can be outlawed..
Report Post »Just point us to the soylent green …. A push ..A nudge…A shove.
TROLLMONGER
Posted on June 20, 2012 at 4:19pmActually there wont be. Because its a known scientific fact that certain vitamins in fruits and vegetables are fat soluble meaning that in the presence of fat they will be absorbed more easily into circulation.
Report Post »sawbuck
Posted on June 20, 2012 at 8:07pmActually there wont be. Because its a known scientific fact
Report Post »~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
I’m still waiting for “facts” to drive our government..
Instead of political agendas… Which never let “facts” get in the way..!
Nevermind
Posted on June 20, 2012 at 4:00pmmsconstrue
Posted on June 20, 2012 at 3:56pm
none of it is unhealthy in moderation……i dont have a single diet anything in my house…..i keep sweets, treats, real mayo, butter,etc…….MODERATION!!!!!!!!
************
Agreed 100%, thank you for saying it. Nothing is bad in moderation. Problem is alot of people eat a half gallon of ice cream in a sitting rather than a small bowl. Fat isnt bad, too much fat is bad. Our bodies actually need fat to survive, its just another source of energy.
Report Post »Baddoggy
Posted on June 20, 2012 at 4:09pmI can tell you that if you eat a HIGH FAT diet (ketogenic diet), you cannot overeat. It’s impossible if you to eat, you will be so full you cannot shove anything else down your stomach. A ketogenic plan forces the body to get back in line with nature and being fed properly. Processed food crap makes you hungry because there are no nutrients in them and it causes the body to be deaf to leptin (leptin makes you feel full) High fat (it has to be healthy fats like egg yolks, ghee.butter, alvocados, olive oil) Eat it wth a little protein and all the green leafy veggies you want and you will lose weight and like me…cure your Type II.
Report Post »4xeverything
Posted on June 20, 2012 at 4:29pmYep BADDOGGY,
I had GD (gestational diabetes) with my twins and then again with my most recent child. I ate specific amounts of carbs, as much protein and veggies as I wanted and was specifically told not to substitute low fat anything. I lost weight during my pregnancy (which was fine because my baby was growing very well) and I have continued to lose weight since. My new one is 8 weeks old and I’m down over 30lbs. Fat content is not the problem.
Report Post »Mikev5
Posted on June 20, 2012 at 3:59pmWell the oil they substitute for the regular oil is worse for you it turns out most peoples digestive system cant digest the synthetic oils they use to reduce the fat content in diet or low fat dressings. I tried the low fat stuff and for month’s I had Dia.. You figure it out went to doctors for months trying to figure what was going on it finally went away so I was happy so for many months I was ok then all of a sudden its back and that’s when I figured it out I had just started eating salads again for the summer time Bingo it’s the low fat dressing messing up my system stopped using the low fat crap no more problems.
So that low fat crap can be very bad for you BEWARE especially if your bathroom habits change.
By the way the doctors never figured it out I did if your system starts acting up think what changed in your diet you may be surprised at the amount of food that can whack out you digestive system.
Report Post »msconstrue
Posted on June 20, 2012 at 3:56pmnone of it is unhealthy in moderation……i dont have a single diet anything in my house…..i keep sweets, treats, real mayo, butter,etc…….MODERATION!!!!!!!!
Report Post »Nevermind
Posted on June 20, 2012 at 3:53pmAnd in other news the sky is blue! Seriously i have known this since i was a teenager and i assumed most people knew this as well. Certain vitamins are fat soluable so with out fat ( butter or sald dressings) you just pissed ou tth evitamins and they arent absorbed. That is why you put butter on steamed broccolli or dip it in ranch if raw. Also THC ( the stuff in pot that makes you high) is also fat soluable which is why you see peole eat pot brownies and with weed butter. THC needs fat to be absorded as well , you can eat plain pot til you are full and you wont get high. Eat a brownie and that will change
I remember that one from my teen years as well ,lol
Report Post »Baddoggy
Posted on June 20, 2012 at 3:44pmThe truth is FINALLY cominhg out that saturated fats are really good for you. It’s the Transfats and seed oils that kill you. If your body does not get cholesterol, it produces it on its own…and in higher rates. I do not eat sugar, high frutcose corn syrup, seed or fake oils and I do not eat grains. I have lost over 150 pounds and kept it off for 8 years now. I have cured my Type II Diabetes….Yea, I eat a HIGH FAT diet!
The people at the USDA need to be shot for putting out that lying food plate. The Government LIES!!
Report Post »Mikev5
Posted on June 20, 2012 at 4:01pmI agree with you on this the FDA are idiots at best morons is a better word for them.
Report Post »Mikev5
Posted on June 20, 2012 at 4:13pmI was showing close to high cholesterol in my blood so they put me on statins within a week I became very weak and confused an started getting heat palpitations I was out of it so I stopped taking the pills and in one day I was ok that crap is bad. I also tried a low fat diet and started feeling drained out and tired I read info like you had and decided to go back to what I was eating before and feel great.
It’s all money for drugs that’s it just eat fat in good amounts and stay away from those Trans fats
Report Post »Chromo200
Posted on June 20, 2012 at 5:39pmwhat kind of seeds you don’t eat .. are almonds, pistachios, pumpkin
Report Post »xenolith
Posted on June 22, 2012 at 1:31amChromo200, why do we need to eat seeds? We’re not birds.
But seriously, shelled nuts (almonds, walnuts, pistachios) are okay occasionally for a snack.
Eat a big, thick, fatty, grass-fed steak and stop being afraid of the government’s lies.
Report Post »Gonzo
Posted on June 20, 2012 at 3:43pmHey Blaze, I never felt guilty over salad dressing. Does that make me a bad person? LOL
Report Post »RightUnite
Posted on June 20, 2012 at 3:36pmLow fat dressings are worse for you if you’re watching carbs. Same goes for margarine. You’re better off eating butter. That crap margarine will kill you.
Report Post »old white guy
Posted on June 20, 2012 at 3:39pmwhy would i feel guilty about eating anything?
Report Post »SLOWBIDEN
Posted on June 20, 2012 at 3:44pmBecause Michelle Obama told you not to.
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