Is it Healthy to Eat Salads Every Day?
I’m in a relationship with salads. Tossing healthy green veggies and other ingredients with a variety of dressings and enjoying every bit of it is my thing. Indeed, this is my comfort food. But sometimes, I do feel concerned about my favorite foods and health perspective. Therefore, I talked with various food experts and collected information from various other sources to know the answer to this intriguing question. “Is it is healthy to eat salads every day?
But the answer is not simply yes or no. First of all, it depends upon the type of ingredients used in your salads. Secondly, it is also linked with your reason for having salads daily. Thirdly, it also depends upon how does it affect your health?
What are Salads?
As a general rule, salads are a cool, crunchy, and chewy mixture of raw vegetables, fruits, seeds, oil, vinegar, juices, and other ingredients. Undoubtedly, it is the most talked-about healthy meal option these days. Besides, It does fit in the fancy portion of your meal. Whether you like it or not, you eat it for its nutritional and health benefits.
Most nutritionists explain that salads are very healthy food. Adding it to your meal is the best thing you can do to avoid chronic diseases. Because we get benefits of eating raw vegetables daily. Otherwise, it is difficult to eat raw vegetables. Apparently, salads make the best lunches for weight loss. Eating a salad daily can give an extra punch of energy.
Besides, there are numerous other benefits of eating salads for dinner and breakfast. For instance, fiber keeps your gut healthy. But even then we feel concerned about body reactions to eating salads daily. Therefore, we will address this question with a detailed answer. Is it healthy to eat salads every day? Yes, you can have it almost daily but with certain guidelines.
Is it Healthy to Eat Salads Every Day? The Basic Guidelines to Follow
- Take into account the list of ingredients thoroughly.
- Keep in mind your diet goals
- Be aware of your allergies
- The portion and size of the salad
- Salad dressings ingredients
- What role salad dressings play in salads
- Using salad as a starter or as a meal
1- Take into account the list of ingredients thoroughly
We mostly eat salads because it is good for our health. It is the only meal that gives you an extra punch of all healthy nutrients. Although you can add any type of raw chopped vegetables, fruits, leafy greens, legumes, grains, dried fruits, seeds, and proteins. Not to miss the dressings that are consist of oils, vinegar, juices, ginger, garlic, and spices. But if you add more of them, then your calorie balance can get disturbed too. Some salads are as healthy as covering the nutrition of whole-day meals.
Therefore, moderation is the key. Let’s discuss the basic salad ingredients, their colors, and their benefits.
The Basic List of Ingredients of Salad with Colors and Benefits
1-The White part of Salad Bowl
Mushroom, cauliflower, turnips, potato, onions fill up the white part of salads.
White fruits and vegetable Benefits
White fruits and vegetables maintain the level of bad cholesterol and promote heart health. Besides, it helps to prevent breast cancers and colon cancers too.
2- The Green Part of Salad Bowl
Avocado, Lettuce, kale, spinach, broccoli, zucchini, peas, green pepper, and cucumber from the green family are the super veggies in the salad bowl.
Green fruits and vegetables
Green fruits come with anti-aging and anti-inflammatory benefits, reduce the risk of birth defects, and promote digestive health.
3- The Red Part of Salad Bowl
Besides, the dark red family of salads including tomato, all kinds of berries, pomegranate, beetroot, and carrot adds a visual appeal to your salad as well as a power pack for the body.
Red fruits and vegetable Benefits
Red fruits provide antioxidants, promote a healthy heart and healthy brain, keep cholesterol levels low, and prevent various cancers.
4- The Purple Part of Salad Bowl
Hold on, we are not done with colors yet. You can frequently add purple cabbage and purple potatoes, purple cabbage, passion fruits, and many types of purple-colored berries to your salads.
Purple fruits and vegetable Benefits
Like other colors, purple color fruits and vegetables are also rich in powerful antioxidants. They have anti-inflammatory properties and promote digestive health too. Similarly, it helps in fighting cancers besides taking care of heart and brain health.
5- The Yellow Part of Salad Bowl
Last but not least sweet corn, yellow capsicum, and pumpkin make it a complete rainbow salad bowl.
Yellow fruits and vegetables
Yellow fruits and vegetables promote your immune system, best for healthy skin, and high calcium content makes your bones strong.
Sprouts have all kinds of vitamins like A, B, C, K and are a good source of fiber and protein.
Lentils provide a good source of protein for the body.
Sesame seeds, sunflower seeds, chia seeds, flax seeds, melon seeds are great sources of good fats. Also, they help the body digest the raw vegetable of the salad.
9- Dry fruits
Dry fruits add beauty and richness of flavor to salads. I like to add full walnuts, cashews, peanuts, raisins, almonds, and pistachios to my salad bowl. It makes a gorgeous and yummy snack full of powerful anti-oxidants.
2- Keep in Mind your Diet Goals
It is important to know why you are eating salads daily. You may sometimes wonder “Is it healthy to eat salads every day?
If your goal is to reduce weight then choose leafy greens, olive oil, and vinegar-based dressings. Since store-bought dressings contain corn syrup-based dressings which are high in sugar level to increase shelf life. Therefore, it will harm your diet and weight goals. You can make your own dressings based on healthy ingredients so don’t buy store-based dressings.
Depending upon your fitness goals, you can play with different ingredients and dressing. For instance, add leafy greens with apples, avocado, pomegranate, tomatoes, and onions and drizzle it with lime, thyme, honey, and olive oil. This recipe makes the best vegan salad.
Protein-based salads are also healthy and beneficial. I usually add grilled fish and chicken to my salads. Tuna is also a convenient option to use in salads.
Furthermore, if you want to lower blood pressure then use leafy greens, berries, and healthy unsalted seeds in your salads.
3- Be Aware of your Allergies
Before making salads every day for your meal, take a look into your allergies and discomforts after salad feasts. There may be many reasons that you don’t feel comfortable after having a bowl of salad. But due to a salad being a fashionable food, you can’t even find the culprit in your bowl. Instead, you may google it: Is it healthy to eat salads every day?
No, it’s not bad! It needs a little adjustment with ingredients!
Possible reasons for Salads causing discomfort
- Raw vegetables, peas, cauliflower, and other ingredients can cause uncomfortable. Not all of us can tolerate the high fiber present in all fresh veggies.
- Tomatoes, vinegar, cheese are acidic and cause heartburn too
- The amount of oil, sugar, salt, and vinegar can cause you problems
- Vinegar and peppers can cause stomach burning
- Excess salt can cause high blood pressure
- Excess sugar (especially in store-bought dressings) can cause the growth of the wrong bacteria.
- Canned beans, chickpeas, and other veggies can cause bloating.
Choose ingredients wisely. At the end of the day, all we want is a well-balanced salad bowl. Also, diabetes patients must avoid honey, sugar, maple syrup, and corn syrup-based dressings.
4- The Portion and Size of the Salad
After knowing the above facts, you must be thinking of solutions to these problems like bloating, gas, and indigestion. Indigestion and bloating can make you think: is it healthy to eat salads daily? The easy solution is salad serving size and portion.
Instagram posted Mason Jar salads make a decent serving for one person. But big bowls might not be suitable for your gut health. Therefore, use small portions of salad. It’s like training your gut to get used to eating fiber food and healthy oils.
5- Salad Dressing Ingredients
If you worry about “how good are salads for you” then first look for ingredients of salad dressings. All the ingredients are good but you have to keep up the balance.
Dressings usually can be made with vegetable oils, ginger, honey, garlic, basil, parsley, turmeric, apple cider vinegar, lime, lemon juice, oregano, black pepper, red pepper, cayenne pepper, sugar, soya sauce, maple syrup, rice vinegar, mustard, cilantro, and thyme. Vinegar, oils, and spices are best for weight loss. Therefore, choose carefully what is suitable for your salad bowl?
6- What Role Salad Dressings Play in Salads
Salad dressings first of all enhance the taste of the salad. Without dressing, the salad will be flat.
The Healthy Salad Dressing
Salads need a good oil and vinegar base. Olive oils are best for it, but you can also use other vegetable oil. It gives a liquid and oily texture to the salad. Additionally, many herbs are added for taste and benefit. But you should take into account that what you need in a salad. It is best if you can add foods that have anti-inflammatory properties to your salad bowl. Oil-based salads will help in the digestion of salad. Besides, oil-based dressings give you good cholesterol. Similarly, yogurt, vinegar, apple cider vinegar, the cheese will promote your gut health.
The Unhealthy Salad Dressings
The bad part of the salad is the high sugar and mayonnaise-based salad dressings. By adding mayonnaise or store-bought high sugar-based dressings to your bowl will increase calorie count surprisingly without you knowing it. Even sometimes, the calorie intake of one salad bowl can reach up to 2000 calories. Indeed, it can lead to weight gain rather than weight loss. It is unhealthy even if you eat it during intermittent fasting. It is one of the mistakes while intermittent fasting that leads you to weight gain.
High sugar is not good for your health. Especially diabetes patients and pregnant women diagnosed with gestational diabetes should avoid sugar in their diet plan. But you can add olive oil to your homemade salad dressing for your gestational diabetes meal plan. Additionally, yogurt, honey, apple cider vinegar can give you a better taste and flavor with numerous health benefits.
7- Using Salad as a starter or as a Meal
Now we know that diet is linked with the probability of getting the disease. People who take lots of fruits and vegetables tend to remain healthy for a longer period of life. Fresh fruits and vegetables have anti-aging and anti-inflammatory properties. But portion size should be small and the dressing should be only 1 – 2 spoons. But you can take more salads in your meals if you are doing anaerobic exercises for weight loss or following the keto diet plan for fast slimming.
Nonetheless, there is big room for your creativity and experimentation for making a salad bowl. Besides, salads can work up your appetite too. Similarly, you always eat less after starting your meal with a bowl of salad. In other words, it can manage your extra cravings. Try some of these recipes with new ingredients daily.
Now you can have your salad bowl daily without worrying about:
“is it healthy to eat salads every day?” 😉