1. Ranch Dressing
Ranch dressing may be a classic favorite that's extra popular in the United States for its tangy flavor and creamy texture, but it's also one of the most indulgent when it comes to salt and saturated fat.
"Traditional ranch dressing has a lot of salt and saturated fat. More than 250 mg of salt and more than 2.5 grams of saturated fat may be found in only two tablespoons, and most individuals consume much more," explains Ogannisyan.
Instead of pouring on the store-bought version, he suggests making a lighter, protein-packed ranch at home with plain Greek yogurt, fresh herbs, garlic, and lemon juice for the same creamy taste without the added fat.
2. Thousand Island Dressing
Thousand Island dressing is not only well-loved on salads, but it's also often used as a "special sauce" at all sorts of restaurants, being used on burgers and more. While it may seem harmless, its ingredient list often tells a different story.
"[Thousand Island] often has sugar or corn syrup as a primary ingredient, as well as inflammatory oils and artificial colors," says Popv. "The high sugar content feeds harmful bacteria in your gut while starving beneficial ones, potentially leading to increased blood pressure and blood sugar spikes."
If you love the tangy-sweet flavor, try making your own with fresh tomato, vinegar, and a touch of honey for a cleaner, heart-friendlier version.
3. Honey Mustard Dressing
With its lighter texture and simple appearance, honey mustard seems like a good dressing option for those who are trying to lose weight. After all, what's so bad about honey and mustard combined? Well, unfortunately, many bottled honey mustard dressings contain more harmful ingredients than just those two condiments.
"While it can seem healthy, most commercial versions are sugar bombs with at least 6-8 grams of added sugar per serving, plus the same problematic oils," explains Popov. "The combination of high sugar and inflammatory fats can contribute to increased cholesterol levels and insulin resistance over time."
You can make your own honey mustard dressing easily with honey, Dijon mustard, and a bit of lemon juice. Just go easy on the amount you use, as consuming large amounts of honey can easily spike your blood sugar.
4. Low-Fat Or Sugar-Free Dressings
Now, this may be disappointing, but you also want to be careful when it comes to the ingredients that are found in low-fat and low-sugar dressings. Popov notes that "instead of healthy fats, these dressings tend to load up on sugar, corn syrup, and thickening agents like xanthan gum, leading to blood glucose spikes."
If you want, you can easily make a delicious, healthy salad dressing using high-quality olive oil, vinegar, a dash of honey, and a few sprinkles of your favorite seasonings, like salt, pepper, oregano, red pepper flakes, and more. These homemade dressings with high-quality ingredients will likely serve your body a lot better than the "low-fat" or "low-sugar" store-bought dressings would.