When you think of “healthy food,” chances are the first thing that’ll come to mind is a salad. With leafy greens, assorted vegetables, and flavorful dressings, salads can be a great go-to option for someone who’s looking into a well-balanced diet for weight loss. Whether you prefer to eat it as a meal or as a side, salads have several health benefits. They’re a good source of fiber, they’re rich in antioxidants like vitamin C and vitamin A, and they can even boost your metabolism.
Perhaps the best part of preparing a fresh salad is that you have the freedom to make it your own. It can be as veggie-heavy as you want it to be, or it can be full of protein-rich toppings that are accustomed to your liking. However, the sad reality is that there are certain salad ingredients you should avoid if you’re trying to lose weight. No, we’re not talking creamy salad dressings. According to dietitian Dr. Amy Lee, Chief Medical Officer of the Lindora Clinic, croutons are one of them. Read on to learn more about why you should skip these pieces the next time you make your bowl of greens.
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Croutons
I know what you're thinking: croutons, which are often made from refried or toasted bread, are obviously one of the least waist-friendly salad ingredients out there. But many of you are still putting them on your salads because of the uniquely crunchy and crispy texture they provide. We totally get it--but you should know that, "they are typically packed with carbohydrates and [hinder] the body from burning fat," Dr. Lee explains.
On the flavor side of things, croutons are typically seasoned with different kinds of herbs and spices--which Dr. Lee warns can lead to a high salt content. Additionally, in the store-bought variety, preservatives and other ingredients with unwanted side effects are included as well.
"Typically, they are [filled] with preservatives and ingredients that can be inflammatory to the body and likely [loaded] with salt," Dr. Lee warns.
What To Replace This Ingredient With
If you really need that extra crunch, Dr. Lee suggests putting dried fruits, almond shavings, or other dried nuts to your salads instead of croutons. In addition to having more flavor and texture to your salad, dried fruits and nuts are also more nutritious, containing key ingredients such as fiber, antioxidants, potassium (vitamin K), and protein.
Don’t forget: at the end of the day, reaching your wellness goals comes down to making better options with every meal--and if that meal is a salad, that means swapping crunchy croutons for (healthier) dried fruits and nuts.
