Condiments are a great way to add some flavor and elevate a range of different meals, from sandwiches to salads to snacks that need to be dipped. However, while there are plenty of healthy sauces out there, many of the most popular options can actually take a toll on your health over time. In fact, there are several condiments that are likely to lead to weight gain when eaten in excess. That includes ranch dressing.
To learn more about how ranch dressing could be holding you back from your weight loss goals, we spoke to dietitians Kiran Campbell, RD, and Melissa Mitri RD, MS. They told us that the calories, fat, sodium, and more can lead to a range of health issues. Find all of their expert insight on the matter below.
Ranch dressing
Whether you're drizzling it on your salad, dipping veggies in it, or even dipping your pizza in it, there's no denying that ranch dressing is one of the tastiest, most beloved sauces out there. Unfortunately, though, it's also one of the least healthy options. Experts say it should especially be avoided if you're trying to lose weight.
For starters, ranch can really pack in some fat and calories. "Just a 2 tablespoon serving packs about 129 calories, 12 grams of total fat, and almost 3 grams of saturated fat," Mitri says. "These calories add to your waistline without providing any satiety or nutrition, which makes it easy to go over your daily allotment." Yikes!
But it isn't just the fat that's the issue. Ranch is also typically loaded with other harmful ingredients. "It also adds sodium, sugar, saturated fat, and cholesterol," Campbell says. It's no secret that consuming too much sodium and sugar can take a serious toll on your health.
"The higher the intake of these harmful constituents, the higher one's risk of developing weight gain, obesity, high blood pressure, heart attack, stroke, gastrointestinal issues, and even depression," Campbell warns. Yes, you read that right: Your diet can also play a role in your mental health, which is just another reason to stay away from high-fat, processed sauces like Ranch.
What to eat instead
Luckily, there are plenty of healthier dressings and dipping sauces that taste just as great as ranch. "If you love salads, opt for a simple olive oil and vinegar or lemon juice," Mitri recommends. Olive oil is great for you, so there are added health benefits to reap as well.
You may even want to consider whipping up some homemade ranch dressing with healthy Greek yogurt, which offers up some great health benefits.
All in all, adding a bit of ranch to your salad every now and then isn't going to kill you. However, limiting your intake of this fattening sauce by making healthy swaps is one great way to promote weight loss—and greater wellbeing all around.
