Salads are often synonymous with healthy, light and balanced meal. However, they can quickly turn into a sweet bomb if you are not paying attention to certain ingredients commonly used. “”These hidden sugars go unnoticed, but they can disrupt your blood sugar, slow down your weight loss or promote inflammation“, Confirms our nutrition expert, Julie Boët. Here are 7 frequent errors to avoid to keep your salad as healthy as possible.
Balsamic vinegar … or rather “velvet”
“Classic balsamic vinegar naturally contains a little sugar, but the” velvet “,” creamy “or” reduced “versions are often very concentrated in added sugars, with up to 25 g sugar per 100 ml. A tablespoon can already sweeten your plate”, says Julie Boët.
Honey in the vinaigrette
“A net of honey may seem harmless, but it is pure sugar, even if it is” natural “. It activates blood sugar quickly, especially when associated with a salad poor in fiber or protein”, indicates the specialist.
Industrial sauces (César, cocktail, honey-moutarde, etc.)
“The majority of ready-made sauces contain glucose-fructose syrup, sugar or dextrin, even those so-called” light “. Result: the taste is there, but the blood sugar levels up”, warns the dietician.
Dried fruits (cranberries, raisins, dates, etc.)
“They are often re-sucking industrially to make them more attractive. A good handful can bring as much sugar as a half-soda”, alert the nutritionist.
Canned pickles or beets
“Married in sweet solutions, they can contain up to 5 g of sugar per 100 g, which completely distorts the balance of your salad. But these products are also good for your intestinal microbiota if you consume them in fermented version”, reveals Julie Boët.
Box corn
“If it is soft (and it is often), it can contain sugars added in brine. Prefer it nature or organic, without adding”, advocates the specialist.
Grilled bread or industrial croutons
“Although they bring crunchy, they are often coated with sweet oil, and enriched with modified starch. They bring rapid carbohydrates … and little nutritional interest. Obviously these products are not to be banned if they are consumed occasionally and in moderate quantity. It will rather be the recurrence and their overconsumption that will have a long -term impact on your weight and your health”. underlines the expert.
How to compose a balanced salad?
To compose a perfectly healthy salad, consider respecting the nutritional triad rule:
- Proteins: eggs, natural tuna, grilled tofu, lentils, chickpeas, chicken white, feta;
- Complex carbohydrates: quinoa, roasted sweet potato, chickpea, complete bulgur;
- Good fat: virgin olive oil, avocado, flax seeds, nuts or almonds (not caramelized).
“Add to that seasonal raw vegetables for fibers and antioxidants (tomatoes, cucumbers, peppers, radishes …), fresh herbs (basil, mint) and a homemade vinaigrette: mustard, lemon or apple cider vinegar, olive oil, salt, pepper. No need for sugar!”, recalls the expert.
Despite all these good advice, are you lacking in inspiration? Here is a quick and tasty summer salad recipe.
Quinoa salad, nectarine and feta (1 person)
- 80 g cooked quinoa;
- ½ diced lawyer;
- 1 very ripe nectarine cut into thin slices;
- 30 g crumbled feta;
- 1 handle of arugula;
- 1 tsp. sunflower seeds;
- Vinaigrette: 1 tsp. soft mustard, 1 tsp. lemon juice, 1 tsp. olive oil, salt, pepper.
“A salad rich in fiber, in good fat, with a sweet touch 100 % natural thanks to the fruit, but without added sugars!”, concludes Julie Boët.