These 11 Foods May Be Ruining Your Salads Without You Realizing It

These 11 Foods May Be Ruining Your Salads Without You Realizing It

Salads are always considered healthy dishes to add to our usual table. However, not all options are truly healthy, so we show you the 11 foods that we recommend avoiding in your salads if you want to achieve a truly light and nutritious dish.

Fried croutons and white bread

croutons or croutons What are usually called, they are nothing more than fried diced white bread, which is why they add a crunchy texture to our salads while adding refined flour, sodium and fats in appreciable quantities.

This is an ingredient you can add many calories to our salads without nutrients that satisfy or benefit the body, which is why we recommend replace them with cubes of wholemeal bread toasted in the oven.

Cold cuts or sausages, sources of a lot of salt and saturated fats

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The cold meats as well as the sausages, are processed meats that it is recommended to reduce to the maximum in the daily table, since it is about options concentrated in Saturated fats and often with trans fats as well as, rich in sodium, starches and sugars.

Instead, we advise resort to fresh and lean meats previously cooked Or, if we are looking for practicality to include proteins in our salads, we can turn to eggs, cheeses or canned or preserved fish.

Commercial sauces and dressings, with a lot of sodium inside


To dress salads on many occasions we fall into commercial sauces or dressings that can be a source of sugars and that, in general, are concentrated in sodium, a mineral that in excess harms the body.

For this reason, commercial sauces or dressings are not a recommended option if we seek to achieve a light and healthy salad. Instead, we recommend using a traditional vinaigrette flavored with various herbs or spices, or other homemade dressings without added sugar and as far as possible without added salt.

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Honey, sugar, syrups and syrups that add empty calories to the salad

sugar sweeteners

Many times to add flavor and give a sweet touch to our salads, we use free sugar sources such as honey, table sugar, syrups or syrups that do nothing more than increase the caloric intake of the salad without providing quality nutrients.

For this reason, we recommend avoiding its addition to our salads and instead we can go for fresh fruit or dried fruit that can provide natural sugars with vitamins, minerals and various antioxidants, while offering that sweet touch that we are looking for in our plate.

Surimi, eels or other fish derivatives


Just like cold meats and sausages, we can find at our disposal fish substitutes such as gulasthe surimi or others that can offer salt in large quantities, refined flours and sugars with a low proportion of quality proteins and fats.

Therefore, we recommend avoid these ultra-processed fish-based and instead, turn to fast-cooking seafood or canned fish or shellfish that we can easily incorporate into our salads to obtain, above all, proteins and healthy fats.


Vegetable chips or other ingredients previously fried and salted

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The incorporation of fried ingredients to our salad it does nothing more than increase its fat content and its energy intake without adding quality nutrients to it.

Although they add crunchy texture, we can also replace baked or toasted foods. For this reason, we advise avoiding the addition of fried chips, nuts or fried and salty seeds to our salads, as well as battered, previously fried cheeses or meats.

Overcooked and refined pasta, rice, and other grains

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Pasta, rice as well as couscous and other cereals are usually part of many salads, being able to offer quality carbohydrates to them. Nevertheless, we recommend its cooking al dente and the use of whole or integral grains.

The refined and overcooked options will raise the glycemic index of our salads, especially if they include little or no fresh vegetables and fruits or other sources of fiber and protein.

For this reason, we recommend a short cooking time when we use pasta, rice and other cereals for our salads, as well as rapid cooling. to obtain resistant starchand its combination with other fresh and quality foods.

Alcoholic beverages, sources of calories without benefits


To make a vinaigrette or to cook certain foods that are later added to our salads, the use of alcoholic drinks can be very frequent.

However, these ingredients provide calories from alcohol that do not benefit the body but harm the quality of our salad. For this reason, we recommend avoiding alcoholic beverages in our salads as much as possible, being able to use 0% alcohol alternatives instead.

Nuggets, hot dogs, or other processed meats (even if not fried)

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To add protein, many salads incorporate processed meats that, in addition to protein, provide fats in appreciable proportions, starches, sugars and sodium in no small quantities.

For this reason, in addition to cold meats and sausages, we recommend avoiding in our salads nuggets, hot dogs, and other processed meats even if they are not previously fried.

Instead they are always fresh cooked meats are preferable previously, and with low fat content.

Too much sauce or soy sauce


To prevent an abundant intake of sodium that can be harmful to the body, we recommend avoid adding soy sauce as well as table salt in appreciable amounts to our salads.

Table salt is a great source of sodium while soy sauce concentrates this mineral in appreciable amounts; therefore, even when reduced proportions are used, we can considerably increase the amount of sodium from our plate.

Instead we can use low-sodium soy sauce or dispense with these ingredients and go to various herbs and spices to flavor our salad.

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Cream or butter, sources of saturated fat

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To dress our salads on many occasions we go to the cream or butteras well as for cooking or flavoring fresh ingredients.

These foods are a source of saturated fats in appreciable amounts almost no protein for our body. Therefore, we recommend using Greek or natural yogurt with no added sugar or whipped fresh cheese instead, which are excellent sources of protein and therefore much more satiating than cream or butter.

These are the 11 foods that we recommend avoiding in your salads if you want to achieve truly healthy and light preparationsto incorporate into your diet every day.

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