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This roundup of healthy diabetes-friendly salad dressings has everything you need to shake up your salad routine! Add delicious flavor while keeping things low carb.
To dress or not to dress?
We’re talking about salad dressings, of course!
You’ve probably heard that choosing the wrong dressing can add unwanted sugar, fat, carbs, or calories to a well-intentioned bowl of greens. But the right salad dressing can really make your meal pop with flavor and keep you coming back for more.
The trick is to find a dressing that matches your health goals while making your salad irresistibly tasty! Because let’s face it: no one wants to eat a boring salad.
In fact, trying new salad dressings is a great way to shake up your salad routine. To keep things diabetes-friendly, I recommend choosing one that’s lower in carbs and won’t cause a spike in your blood sugar.
Or, better yet, make your own right at home. It’s easier than you think, and you can have complete control over all of your ingredients. After that, you can dress to your heart’s content!
Whether you prefer creamy dressings, tangy vinaigrettes, or a little bit of both, this list of 10 healthy salad dressing recipes has something for everyone!
With so many flavors to try, salads may become the most exciting thing on your menu.
This tasty Keto Ranch Dressing is easy to make, super fresh and flavorful, and doesn’t have any of the sugar or junk you find in the store-bought version!
This tasty Greek vinaigrette is easy to make and perfect for dipping raw vegetables, dressing a leafy green salad, or even marinating chicken breast or pork loin!
This avocado Caesar dressing has all the flavor of a classic Caesar dressing, but without all the fat and calories, AND the added bonus of delicious avocado!
Creamy Avocado Cilantro Lime Dressing is a superfood dressing packed with delightful flavors. This fresh and vibrant vegan sauce is super easy to make in less than 5 minutes.
Calories: 78 Carbs: 4g Protein: 1g Fat: 7g
The hardest part is picking which one to try first. Once you do, make sure to let us know what you think in the comments below!
Diabetes-friendly store-bought brands
I love making my own dressings so I have complete control over my ingredients. That being said, there are a few store-bought brands that I enjoy because they use clean ingredients, have no added sugars, and give my salad an amazing pop of flavor.
If you’re looking to purchase some pre-made salad dressing, here are a few I recommend:
Eating healthy is so much easier when I’m looking forward to my menu. That’s why I’m always keeping an eye out for new and exciting recipes to keep things fresh!
If you’re looking for some fun and tasty inspiration, these roundups have plenty of ideas I know you’ll enjoy:
If you can stick to a small serving, branded dressings can be okay. Remember that vinegar-based and less creamy options will always be lower in calories and fat. Think about adding extra to flavour to salads with pomegranate seeds, herbs, citrus juice or zest and using seasonings like oregano, cumin and coriander.
Watch out for super-creamy dressings such as ranch and bleu cheese — the ADA lists these as foods to avoid — and limit your intake of low-fat creamy dressings, such as light ranch, to occasional treats.
1. Sistry Foods Jalapeño Cilantro. Checking all of the trendy dietary boxes, this zesty salad dressing with herbs and spices packs plenty of kick! Almond milk and avocado oil add creaminess and healthy fat, while apple cider vinegar adds flavor and a number of health benefits, including supporting healthy blood sugar.
With zero added sugar and 50 calories per serving, this tahini-based dressing is creamy and will round out your favorite Mediterranean salad or protein-and-grain bowl. Tahini, made from sesame seeds, is rich in unsaturated fats that are heart-healthy and filling.
Italian dressing is often considered a healthy option when compared with creamy dressings because it's lower in calories and fat. But because it can be high in sodium and the calories quickly add up if you use more than the serving size, it's still important to watch the amount you eat.
Plus, adding salad dressing helps our bodies absorb the fat-soluble nutrients (Vitamin A, D, E, K) that are found in the vegetables. Salad dressings also help us feel fuller for longer as fat is more satiating… This might mean you're less tempted to overeat or pick at foods afterwards.
You limit dairy products, red meat, sweets, added sugars, sodium (salt), and highly processed foods. Some additional guidelines include focusing on seasonal produce and reading food labels to help you avoid added sodium and sugar.
Italian salad dressings and vinaigrettes have about 3 grams of sugar per serving size, honey mustard dressings contain around 7 grams, and Catalina dressings have about 8 grams of sugar. People also tend to use more than the recommended serving size of two tablespoons, which increases the sugar content of the salad.
Yes, a person with diabetes can eat mayonnaise. Mayonnaise has less than a single gram of carbohydrates per tablespoon. But with 10 grams of total fat (1.6 grams of that coming from saturated fat) it can be considered high fat. So you may want to limit the amount of mayonnaise you eat or find an alternative.
A low carb diet typically has you limit bread, sweets, and starchy vegetables. Certain types of fruit may also be high in carbs. Carbs are an important source of energy and one of the three main macronutrients in our diets, along with fat and protein.
However, corn and root vegetables like potatoes, yams, and beets have a high starch content and are best avoided. Choose non-starchy vegetables like broccoli, squash, bell peppers, and asparagus to get your fill of fiber and other nutrients while still moderating your intake of carbs.
Balsamic is one of several types of vinegar thought to limit spikes in blood glucose levels. One study suggests that, if taken in moderation prior to eating, vinegar can help people with type 2 diabetes better manage their blood sugar.
This dressing appears healthy at first glance with its versatile use in many different types of dishes. However, Italian dressing is oftentimes just as high in sugar and fat as other types like honey mustard or French.
But if you choose one made with healthy fat (such as olive oil), and make sure you stick to just one serving or less as described on the nutrition label, it can be a diabetes-friendly choice. To avoid overdoing this condiment, always measure it before you spread it.
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