Add fat to your salad to make it healthier


Did you know that eating a salad without fat is actually less healthy.

That's because fat is needed by our bodies to absorb the nutrients in green vegetables. However, not all fats are alike. Researchers discovered some types of fat in particular are a better choice when eating a salad.

One great study completed at Purdue University and published in in Molecular Nutrition & Food Research, looked at salads dressed with saturated fat (butter), poly and monounsaturated fat such as canola, corn oil and olive oil.

In the test, 29 people were fed salads dressed with these oils, either 3 grams, 8 grams or 20 grams of fat from dressing.

All types of fats promoted the absorption of carotenoids into the blood stream after digestion. Carotenoids are fat-soluble compounds in vegetables that are linked to a reduced risk of diseases like cancer. The amounts of butter and corn oil were dependent on dose, meaning that you would have to eat 20 grams or more of the fat to get the maximum carotenoid absorption, while just 3 grams of the poly and mono unsaturated canola and olive oil provided the same amount of absorption.

Using a smaller amount, just around 3 grams of a full-fat dressing made with poly and monounsaturated oils like canola oil and olive oil appear to be a great choice to enhance nutrition absorption from your salads and veggies, Bon Appétit

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