Forgo Fat-Free Dressings?

Forgo Fat-Free Dressings?
4.75 (95%) 16 votes

Fat is needed to maximize the absorption of certain important phytonutrients.

Comenta
Comparte

The final step: the dressing. Which is more nutritious: a salad with an oil-free dressing, or salad with an oil-based dressing?

And the answer is: not fat-free, but fat-filled. What? Why? Because many of the phytonutrients in salad are fat soluble, and so our body needs fat to absorb them. The bioavailability of nutrients is higher when you take in fat.

Check this out. Here’s the amount of these nutrients that can be measured in our bloodstream over the course of ten hours after we eat a salad with fatty dressing. This is how much we get from reduced fat dressing—with the open circles, and at the bottom—the triangles—is the amount of this nutrition you absorb from a fat-free salad. Same salad, but we absorb essentially nada, zero. Why did we even eat it to begin with?

Now oil isn’t good for you—it’s basically just a lot of empty calories. The healthiest way to eat fat is from whole foods, like nuts and seeds. So, a dressing made with tahini, which is just ground sesame seeds, or a creamy dressing you can whip up by blending nuts like cashews on your own; these are better ways to absorb all that nutrition in our salads. Or, you can use a fat-free dressing and just throw some nuts and seeds on top. My family’s favorite is freshly toasted walnuts. Just five walnut halves is all the fat you need to get at those fat-soluble nutrients in our greens.

Similarly, this is all the lycopene we absorb from salsa—that great red phytonutrient that protects against cancer. Why so little? Salsa is packed with lycopene, but, because salsa is a fat-free food, we absorb very little. But this is how much we absorb if we add some avocado to that salsa. Again, the fat helps suck up the nutrition. And adding a whole avocado in the study worked just as well as adding half of one. In fact, just one-quarter of an avocado is probably all the fat we need to add to salsa or salad to maximize absorption.

To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video. This is just an approximation of the audio contributed by veganmontreal.

Please consider volunteering to help out on the site.

 

Image thanks to SweetOnVeg via Flickr.

The final step: the dressing. Which is more nutritious: a salad with an oil-free dressing, or salad with an oil-based dressing?

And the answer is: not fat-free, but fat-filled. What? Why? Because many of the phytonutrients in salad are fat soluble, and so our body needs fat to absorb them. The bioavailability of nutrients is higher when you take in fat.

Check this out. Here’s the amount of these nutrients that can be measured in our bloodstream over the course of ten hours after we eat a salad with fatty dressing. This is how much we get from reduced fat dressing—with the open circles, and at the bottom—the triangles—is the amount of this nutrition you absorb from a fat-free salad. Same salad, but we absorb essentially nada, zero. Why did we even eat it to begin with?

Now oil isn’t good for you—it’s basically just a lot of empty calories. The healthiest way to eat fat is from whole foods, like nuts and seeds. So, a dressing made with tahini, which is just ground sesame seeds, or a creamy dressing you can whip up by blending nuts like cashews on your own; these are better ways to absorb all that nutrition in our salads. Or, you can use a fat-free dressing and just throw some nuts and seeds on top. My family’s favorite is freshly toasted walnuts. Just five walnut halves is all the fat you need to get at those fat-soluble nutrients in our greens.

Similarly, this is all the lycopene we absorb from salsa—that great red phytonutrient that protects against cancer. Why so little? Salsa is packed with lycopene, but, because salsa is a fat-free food, we absorb very little. But this is how much we absorb if we add some avocado to that salsa. Again, the fat helps suck up the nutrition. And adding a whole avocado in the study worked just as well as adding half of one. In fact, just one-quarter of an avocado is probably all the fat we need to add to salsa or salad to maximize absorption.

To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video. This is just an approximation of the audio contributed by veganmontreal.

Please consider volunteering to help out on the site.

 

Image thanks to SweetOnVeg via Flickr.

Nota del Doctor

More on nutrient absorption:
New Mineral Absorption Enhancers Found
Take Vitamin D Supplements With Meals

And check out my other videos on absorption

Also see my associated blog post: How to Enhance Mineral Absorption.

If you haven’t yet, you can subscribe to my videos for free by clicking here.

Comment Etiquette

On NutritionFacts.org, you'll find a vibrant community of nutrition enthusiasts, health professionals, and many knowledgeable users seeking to discover the healthiest diet to eat for themselves and their families. As always, our goal is to foster conversations that are insightful, engaging, and most of all, helpful – from the nutrition beginners to the experts in our community.

To do this we need your help, so here are some basic guidelines to get you started.

The Short List

To help maintain and foster a welcoming atmosphere in our comments, please refrain from rude comments, name-calling, and responding to posts that break the rules (see our full Community Guidelines for more details). We will remove any posts in violation of our rules when we see it, which will, unfortunately, include any nicer comments that may have been made in response.

Be respectful and help out our staff and volunteer health supporters by actively not replying to comments that are breaking the rules. Instead, please flag or report them by submitting a ticket to our help desk. NutritionFacts.org is made up of an incredible staff and many dedicated volunteers that work hard to ensure that the comments section runs smoothly and we spend a great deal of time reading comments from our community members.

Have a correction or suggestion for video or blog? Please contact us to let us know. Submitting a correction this way will result in a quicker fix than commenting on a thread with a suggestion or correction.

View the Full Community Guidelines

Deja una respuesta

Tu correo electrónico no se publicará Los campos obligatorios están marcados *

Pin It en Pinterest

Share This