Dieting is one the most commonly used verbs of this decade. The sway of social media, the silver screen or the persuasive marketing strategies of big brands has forced everyone to jump on the dieting bandwagon. It’s not just about the superstars striving for the perfect beach bod anymore. Regular individuals, like the working women or the work-from-home dads, are equally motivated to shed those extra pounds. And let’s not forget the influencers who spend most of their day in front of the camera, trying to maintain an ideal physique.
Salads have become the go-to option for anyone looking to jump-start their diet. It’s no wonder why — they’re quick, easy and packed with a variety of fruits and vegetables that are essential for good health. However, it’s important to take a closer look at how we consume these leafy wonders. While we may be aware of the benefits of fruits and vegetables, we often overlook the best ways to maximise their nutritional value.
Why eat salads?
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Salads are a great way to incorporate a variety of vegetables and fruits into your diet, which provide essential vitamins, minerals and fibre. They are also low in calories, making them a great option for those looking to lose weight or maintain a healthy weight.
In addition, salads are a good source of antioxidants, which can help protect the body from damage caused by free radicals. They provide hydration, which is important for overall health and can be especially beneficial during the hot summer months.
How not to eat a salad?
While salads offer many benefits, you cannot depend on them solely for your holistic nutritional needs. Some salads lack protein and healthy fats. These nutrients are essential for satiety and can help keep you feeling full for longer periods of time. Without them, you may find yourself feeling hungry soon after eating a salad, which can lead to overeating or snacking on less healthy options.
Another downside of eating salads is that they can be high in sodium, especially if you are using store-bought dressings or toppings. Excess sodium can lead to high blood pressure and other health issues, so it’s important to be mindful of how much you are consuming.
Busting salad myths
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Why is eating only raw vegetables not a good idea? Raw vegetables offer many benefits, such as retaining more nutrients than cooked vegetables but some people may not be able to digest them. Raw vegetables are high in insoluble fibres, which lead to digestive issues like bloating, gas and cramps. Additionally, some nutrients in vegetables are more easily absorbed when they are cooked, such as lycopene in tomatoes.
It’s recommended to incorporate a mix of raw and cooked vegetables into your salads. This will provide a variety of textures and flavours, also making it easier on your digestive system.
Why a low-fat dressing is just as harmful
Another popular theory is that you should always use a low-fat dressing on your salads to keep the calories low. While this may seem like a good idea, many low-fat dressings are high in added sugars and sodium to make up for the lack of fat. These ingredients can be detrimental to your health and can lead to weight gain if consumed in excess. Instead, try making a home-made dressing, using healthy fats like olive oil or avocado oil. These fats are important for satiety and will help keep you feeling full for longer periods of time.
Don’t overdo salads before a meal. Keep it just right
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You should always eat your salad first to fill up on healthy nutrients and let fibres do their work before moving on to the main course. While this may work for some people, it can also lead to overeating if you are not mindful of portion sizes.
Instead, try incorporating your salad into your meal as a side dish. This will help you keep portion sizes in check and will provide a balanced meal with a variety of nutrients.
What do we learn
Salads can be a healthy addition to your diet when eaten the right way. By incorporating a mix of raw and cooked vegetables, using healthy fats in your dressing, and being mindful of portion sizes, you can enjoy the benefits of salads while optimising nutrient intake.
It’s also important to note that not all salads are created equal. Be wary of store-bought salads that may be high in sodium or contain unhealthy toppings like croutons or fried chicken. Instead, try making your own salads at home using fresh ingredients and healthy toppings like nuts, seeds, and grilled chicken.
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Most importantly, being extremely Westernised, we ignore the importance of including indigenous vegetables in our salads. Vegetables like bitter gourd, bottle gourd and ridge gourd are all nutrient-dense and can add a unique flavour and texture to your salads. Same with our dark leafy greens like spinach, there’s no need to just rely on lettuce.
The word ‘diet’ originates from a Greek word, denoting the ‘way of life,’ which in this case, means using local, indigenous ingredients, ideal for our climate and culture. Let’s create salads which are receptive to our local ingredients and nutrients.
