A Simple Look at Oils Preservatives and What Helps You Feel Your Best
Salad dressing has been blamed for getting in the way of weight management. I always say there are two sides to this. We did not end up where we are because of salad dressing alone and yet it is often one of the simplest swaps that helps us build momentum toward better health. Salad dressing can make a meal more satisfying and still be supportive. It can also quietly work against us depending on the oils used and how much we pour. Most people tell me they avoid creamy dressings because of calories or fat. But that does not automatically make vinaigrettes the ultimate answer. The world of dressings sits in a gray area so let’s take a closer look at what is really happening when we drizzle something on our greens.
A lot of store bought salad dressing contains additives and hidden sugars that do not do much for our health. The type and quality of oil used in these dressings plays a significant role in their health impact. Seed oils or vegetable oils, often used in store-bought dressings, can be pro-inflammatory and not helpful to our health goals.
To ensure your store-bought dressing aligns with your wellness goals, read the labels diligently. Check the serving size to avoid unintentionally consuming multiples of what you think you’re having. Watch for sodium, hidden sugars, and preservatives like disodium guanylate, disodium inosinate, and monosodium glutamate (MSG), which are flavor enhancers. Some salad dressings also contain gums, such as xanthan gum, which may cause adverse reactions in some individuals. The best plan for store bought dressing is to choose ones that keep additives to a minimum, use better quality oils like olive oil and rely more on herbs and spices for flavor.
Because store bought dressing can be complicated, making your own becomes a great option. You can start with high quality oils, add nutritional yeast for a cheesy flavor and brighten everything with lemon juice. Dijon mustard gives creaminess and a little bite. Both fresh and dried herbs work beautifully so you can adjust depending on what you have. A personal trick I use is to mix a small amount of a store bought dressing with olive oil. It gives me the taste I want and still cuts down on ingredients I prefer to minimize.
When you are out at restaurants or events remember that quantity matters. Order the dressing on the side so you can control how much you use. You can drizzle with a spoon or keep it even lighter by dipping the tines of your fork into the dressing before each bite.
Choosing better salad dressing is really about mindful habits and small shifts. It is not the make or break factor in our overall health but it is an easy place to practice intention. I always tell my clients that small steps taken in the same direction add up to huge distances over time. So the next time you reach for salad dressing, pause for a moment. Maybe try something homemade or look for store bought options that skip preservatives additives and inflammatory oils. These simple shifts help keep your meals delicious and supportive of the body you want to feel good in. Bon appetit.