Monday Bites - Why I Don't Eat Fat-Free Salad Dressing

Studies show that eating fresh vegetables along with a little bit of fat, such as healthy oils or cheese, helps the body to absorb the valuable nutrients in the vegetables. In 2004, researchers compared nutrient absorption after eating salads of spinach, romaine, tomatoes and carrots with a fat-free dressing, reduced-fat (6g) dressing, and full-fat (28g) dressing over a 12-week period. For 11 hours following the meal, blood samples were tested for nutrient absorption. The researchers found that only negligible amounts of alpha- and beta-carotene and lycopene (nutrients known to protect against heart disease and cancer) were found in the blood of individuals who consumed fat-free dressing while significantly more nutrients were found in the blood of those who consumed reduced-fat or full-fat dressing.

Now, I'm not suggesting you eat just a little salad with your thick ranch dressing, but I am saying that topping a big bowl of veggies with some simple olive oil and lemon juice (instead of fat-free lemon herb) may be healthier than you think. Besides, olive oil itself protects against heart disease due to its high omega-3 and omega-6 fatty acid content. If you're dead-set on fat-free dressing, try adding some tasty avocado, nuts (walnuts have the highest content of omega-3's), or cheese to your salad. What's the point of grazing on a big bowl of greens and veggies if you aren't going to benefit from the nutrients? Looks like just a little bit of healthy fat could go a long way. So go ahead: splurge on some balsamic vinaigrette!