Among Thousand Island dressing, Caesar dressing and vinaigrette, which salad dressing is the most harmful to weight gain?

Would you like Thousand Island dressing, Caesar dressing, or vinaigrette? Whether it is lettuce salad, canned salad or warm salad, salad has always been a must-have slimming meal for people who want to lose weight. However, if you choose the wrong dressing, the refreshing and low-calorie lettuce may be "framed" and become an "accomplice" in causing people to gain weight. Want to know which salad dressing is the most fattening? Let’s listen to the nutritionist’s analysis.

The key to losing weight by eating salad is the "oil" in the sauce

For those who are trying to lose weight, the rich dietary fiber in raw vegetables and fruits can increase the feeling of fullness. In addition, they are low in calories and rich in various vitamins, minerals and phytochemicals, which can help control weight and avoid feeling more tired as you lose weight. However, in real life, many people include lettuce salad in their weight loss menu, but after a period of time they find that their weight has increased instead of decreased. The problem may lie in the "salad dressing", and the "fat" in it is the key among the keys!

Calorie comparison of common salad dressings

Oil is the main raw material for making lettuce salad dressing. Although the calories of each salad dressing vary depending on the mixing ratio, matching ingredients and taste, overall, according to the Food and Drug Administration's Food Nutrition Facts Database, a nutritional analysis of commercially available packaged salad dressings found that French pesto sauce has the highest calories, about 784 calories per 100 grams, followed by white sesame bread sauce 679 calories, black sesame bread sauce 661 calories, salad dressing (mayonnaise) 639 calories, Thousand Island salad dressing 511 calories, egg-free salad dressing 475 calories, Caesar salad dressing 334 calories, and the one with the lowest calories is yellow mustard sauce, which has only 74 calories.

Hou Wenyi, director of the nutrition department of St. Martin's Hospital, said that although the database did not include vinaigrette in the analysis, the standard composition of vinaigrette is "olive oil" and "vinegar" in a ratio of 3:1. Every 100 grams of olive oil has about 883 calories, and the calories of vinegar are extremely low, so it is not taken into consideration. It can be inferred that 100 grams of vinaigrette has about 662 calories. It tastes sweet and sour and relieves greasiness, but in reality it may also be a big mine for obesity.

Although most people don't use 100 grams of dressing when eating lettuce salad, there are still about 20 grams. The amount of fat and calories consumed should not be underestimated.

Adults should not consume more than 10 grams of fat per meal

Nutritionist Hou Wenyi further explained that the three major nutrients required by the human body are carbohydrates, proteins and lipids, among which lipid intake should account for 25% to 30% of the total daily calorie requirement, half of which comes from natural foods such as beans, fish, meat and eggs, and the other half comes from cooking oil.

If we calculate that the total daily calorie requirement for an adult is 1,800 calories and multiply it by 30%, it means that 60 grams of fat should be consumed every day, half of which, 30 grams, should come from cooking oil, and then spread over three meals, indicating that the fat intake per meal should not exceed 10 grams.

Further calculations show that every 1 teaspoon of olive oil, salad oil or other fat weighs about 5 grams, and every 1 gram of fat has 9 calories. In other words, the calories consumed from cooking oil per meal should not exceed 2 teaspoons, or 90 calories . If the only ingredient in this meal that uses cooking oil is the salad dipping sauce, 2 teaspoons of oil can be used. However, if other ingredients are fried in oil, such as fried mushrooms, chicken breast or steak, the amount of oil in the dipping sauce must be reduced to avoid consuming too much and affecting the weight loss effect.

There is too little sauce, it's like eating grass. Adding some low-fat milk will make it healthier.

However, for many people, the sauce is the source of the deliciousness of lettuce salad. Too little sauce is like "eating grass", tasteless and losing interest in tasting. In this regard, nutritionist Hou Wenyi recommends that when people prepare salad dressing at home, they should control the amount of cooking oil to less than 10 grams, and add a little more of the lowest-calorie ingredients. For example, when preparing Caesar salad dressing, adding a little more lemon juice will not change the taste too much, and the overall amount of salad can also be increased, while satisfying the pursuit of deliciousness and weight control.

In addition to increasing the proportion of the lowest-calorie ingredients in salad dressings, nutritionist Hou Wenyi said that Chinese people generally consume too little milk. If low-fat milk, low-fat yogurt or original yogurt is added to salad dressings, it will not only increase the amount of the sauce, but also supplement calcium, making people healthier. Another thing to note is that cream is "oil", not "milk"!