In the quest for wellness, salads have long been hailed as a cornerstone of nutritious eating, brimming with an array of fresh and vibrant ingredients. Leafy greens, crunchy vegetables, lean proteins, and wholesome grains are often the stars of the show, promoting a sense of vitality and well-being. However, beneath the crisp layers of greens and the medley of colorful toppings are some ingredients that are wrecking your weight loss goals and increasing inflammation.
While salads often boast an assortment of healthful elements, there’s an unexpected ingredient lurking amidst the mix that could potentially contribute to weight gain and inflammation. As nutrition experts caution, it’s essential to decipher these seemingly virtuous salad components to ensure that even the healthiest of intentions don’t lead down a counterproductive path.
In order to find out the shocking salad ingredient that could be contributing to weight gain and inflammation, we spoke with Jessica Freeman, MS, RD; she revealed to us that candied nuts are the number culprits to watch out for in salads.
Candied Nuts
Candied nuts, with their sweet, caramelized coating and satisfying bite, offer an alluring contrast to the leafy greens and savory components that dominate salads. The juxtaposition of the nut's natural richness and the sugary glaze introduces a burst of flavor that can elevate an ordinary salad to a gratifying culinary experience. While candied nuts contribute a delectable taste and a delightful crunch, their inherent sweetness also introduces an extra dose of calories and added sugars.
Freeman elaborates on this and says, "We often throw a handful of nuts into our salad, maybe also snacking on some on the side, leaving a hearty dent in the calorie bank for that meal. When choosing candied nuts, not only are we boosting the calories, but also the sugar content of our salad. That’s the opposite reason of why we choose to eat salads."
Balancing the overall composition of the salad, opting for smaller portions of candied nuts, or exploring alternative ways to incorporate a touch of sweetness can help mitigate their potential impact on calorie consumption and sugar intake.
Healthier Alternatives
The good news is that if you still want that nutty and crunchy flavor in your salads, there are a few healthier options you could go for instead. Freeman recommends, "Nuts, raw or roasted, are a great addition to a salad. Just make sure they aren’t coated in that sugary, sweet coating. They’ll help keep you full and satisfied for hours after mealtime. Not only that, studies show that regular consumption of nuts, up to 2 servings per day, helps fight against obesity, diabetes, and heart disease." By keeping away from calorie-dense nuts that will pack on weight and sugar-laden candied nuts, which can increase inflammation, you can be many steps ahead in your journey for better health and wellness.
