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Healthy Home Economist / Archives / Videos / Sauces and Dressings / Why Full Fat Dressing is Healthiest (+ VIDEO)

Why Full Fat Dressing is Healthiest (+ VIDEO)

by Sarah Pope / Affiliate Links ✔

full fat salad dressing

There is nothing quite as refreshing and delicious as a beautiful bowl of organic salad. Perhaps the raw vegetables are freshly picked from your own garden or sourced from a CSA or farmer’s market.

While there is no doubt that salads, particularly organic, are a healthy complement to just about any meal, it may surprise you to learn that you won’t be absorbing many of the vitamins and minerals if you choose low-fat dressing. Nonfat dressing would be even worse!

A Purdue University study published in the journal Molecular Nutrition & Food Research reveals why.

20 participants were fed salads topped with dressings consisting of either saturated, monounsaturated, or polyunsaturated fats.  Their blood was then tested for absorption of fat-soluble carotenoids such as lycopene, beta carotene, and zeaxanthin.

Each participant’s salad was topped with a dressing that contained either 3 grams, 8 grams or 20 grams of fat.

Mario Ferruzzi, the lead author of the study and a Purdue associate professor of food science, 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.

The best absorption at lower fat levels seems to be from salad dressings using monounsaturated fats like extra virgin olive oil, which permitted an equivalent carotenoid absorption at 3 grams of fat as it did at 20 grams.

Profession Ferruzzi went on to say that:

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.

This study builds upon research from 2004 in which researchers at Iowa State University concluded that the bioavailability of carotenoids improved when combined with full-fat dressing as opposed to low-fat or fat-free versions.

With this important research in mind, I recently filmed a short clip showing you how to make a fast and easy full-fat dressing yourself in about 15 seconds.   Once you wrap your head around the fact that you need to consume only full-fat salad dressing, the next step is to realize that the ones at the store are basically not very good as they are made with inferior quality, rancid oils in most cases.

Why bother with the low-fat dressing from the store when it is so easy to make one yourself that tastes better than anything you will ever buy?

Check out how fast I make my Maple Dijon Vinaigrette and let me know what you think after you try it!

Why Lowfat Dressing is the Worst Choice to Top a Salad

Sources

Meal triacylglycerol profile modulates postprandial absorption of carotenoids in humans, Journal of Molecular Nutrition and Food Research, June 18, 2012
Study: No-Fat, Low-Fat Dressings Don’t Get Most Nutrients out of Salads, ScienceDaily

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Category: Sauces and Dressings, Videos
Sarah Pope

Sarah Pope MGA has been a Health and Nutrition Educator since 2002. She is a summa cum laude graduate in Economics from Furman University and holds a Master’s degree from the University of Pennsylvania.

She is the author of three books: Amazon #1 bestseller Get Your Fats Straight, Traditional Remedies for Modern Families, and Living Green in an Artificial World.

Her four eBooks Good Diet…Bad Diet, Real Food Fermentation, Ketonomics, and Ancestrally Inspired Dairy-Free Recipes are available for complimentary download via Healthy Home Plus.

Her mission is dedicated to helping families effectively incorporate the principles of ancestral diets within the modern household. She is a sought after lecturer around the world for conferences, summits, and podcasts.

Sarah was awarded Activist of the Year in 2010 at the International Wise Traditions Conference, subsequently serving on the Board of Directors of the nutrition nonprofit the Weston A. Price Foundation for seven years.

Her work has been covered by numerous independent and major media including USA Today, ABC, and NBC among many others.

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Comments (25)

  1. Shelley Alexander

    Aug 19, 2012 at 6:12 pm

    Sarah, I love to make quick homemade salad dressings with my favorite oils like olive, walnut, and avocado. Healthy fats makes everything taste better and keeps you full longer. Thanks for sharing such good info.

    Reply
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