Leave fat free options on the shelf.

In our Weight and Wellness classes, we teach people that fats help our bodies absorb the vitamins and minerals in vegetables, which is why we never recommend fat-free salad dressing. Pouring a fat free dressing full of artificial ingredients on a salad will not help your body absorb all the lovely nutrients in a fresh salad.

Not all oils are created equal.

Many people choose not to buy commercial dressings found in large grocery stores, but the challenge to find a good pre-made option becomes more difficult when we compare the smaller, more natural brands. Often times natural brands contain real food ingredients, but differ in the kind of oil used.

A common, yet incorrect assumption is that dressings kept in the refrigerated section are better than their shelf-stable companions.  Marzetti™ and Bolthouse Farms®, two common brands found in the cold area, are both made with soybean oil.

Soybean oil is a highly refined, high heat processed fat. Because it is difficult to extract oil from a soybean, chemicals are required for the process. Hexane is often the chemical used to extract the oil, and because hexane is toxic, it must be removed before human consumption. In order to do this, the oil is heated to a high temperature, which removes the toxin, but damages the fat. Damaged fats harden our cells and arteries which leads to malfunction and poor health. Even a product containing organic soybean oil should be avoided. Although the soy is organic, the same hexane process may be used to extract the fat. All of this may seem confusing, so I’ll make it simple: avoid soybean oil in any form.

A better option is a dressing made with an expeller-pressed vegetable oil, such as canola or sunflower, found in Annie’s Naturals® or Drew’s® dressing. Expeller pressed means applying heavy pressure to the nut or seed until oil comes out, without the use of added chemicals. Companies using the chemical-free process often make a point of putting it on the label. If the label does not specify expeller pressed, then it may not be as good a choice. In order to verify this, I contacted one salad dressing company whose ranch label simply says “canola oil.” I was told the oil is processed using Hexane rather than expeller pressed. This is something to be wary of, but choosing a natural product with canola oil is still a better choice than a dressing containing artificial ingredients.

Homemade dressing is always your best bet.

When it comes to dressings, homemade is definitely best in the sense that the ingredients can be controlled. But, if you are unable to make your own, there are some options available that are fine choices, specifically Annie’s or Drew’s made with expeller-pressed canola or sunflower oil. Just be sure to check the label because not every flavor is made with the same fat. Bragg® vinaigrette made with olive oil is also a great pre-made option.

To make your own easy vinaigrette, check out our Healthy Salad Dressing recipe. I hope you enjoy your salad with this tasty homemade dressing or now know how to choose a healthy store-bought brand. As your Deli Detective, I look forward to revealing the results of my next investigation!