What to Read Next

Why low-fat salad dressing is depriving you of nutrients

Nadine Bells
Shine On
June 21, 2012

Think you're making the right choice by reaching for the low-fat dressing at the salad bar? Think again.

If you want to get the most vitamins and nutrients out of your plate of greens, you need to top them with monounsaturated fat-rich dressing, new research out of Perdue University in the U.S. claims.

Also see: Stopping yourself mid-action can make you take fewer risks

If you want to utilize more from your fruits and vegetables, you have to pair them correctly with fat-based dressings," says Mario Ferruzzi, the study's lead author and  associate professor of food science, in a press release. "If you have a salad with a fat-free dressing, there is a reduction in calories, but you lose some of the benefits of the vegetables."

Watch the video explanation below:

In the study, published online in the journal Molecular Nutrition & Food Research, participants ate salads paired with saturated, monounsaturated and polyunsaturated fat-based dressings. The subjects' blood was then tested for absorption of fat-soluble carotenoids, which are associated with reduced risk of cancer, cardiovascular disease, macular degeneration and other chronic and degenerative diseases.

The researchers found that monounsaturated fat-rich dressings required the least amount of fat to get the most carotenoid absorption, while saturated fat and polyunsaturated fat dressings required higher amounts of fat to get the same benefit.

Also see: Moderate drinking in pregnancy has no affect on child's IQ: study

Monounsaturated fat-rich dressings include canola and olive oil-based dressings. A 3-gram serving promoted the same carotenoid absorption as did a 20-gram serving.

Polyunsaturated dressings, however, like those made from soybean oil, required a larger dose of fat on the salad to absorb more carotenoids.

Overall though, the more fat in the salad dressing the better for absorption of nutrients, regardless of what type of fat is in the dressing.

The Atlantic's Brian Fung summarizes the findings: "The higher fat content of richer dressings actually helps unlock vegetables' nutritional potential as they're being digested."

The research may offend fat phobes, but healthy fats are needed for a salad to reach its nutritional potential.

How do you dress your salad? The Globe and Mail lists some of the best oils to use in salad dressings.

G700 Millitary Tactical Flashlight

Get 75% Off World's Coolest and Brightest Flashlight. Check it Out Today!

People in Heavy Credit Card Debt May Not Know This

If you owe more than $15,000, there is a way to pay off credit card debt that few people think of first. Read how it works.

VA Mortgage Rates In 2016

VA Rates as Low as 2.75% (3.028% APR) 15 Year Fixed. Exclusive For Veteran & Military Takes 1 Min!

Do NOT pay your insurance until you try this.

If you drive less than 55 miles/day OR have no DUI's you can get auto insurance for as low as $29/ Month! See if you qualify.

How To Make Sagging Skin Look Tight and Lifted

[Watch] The easy and effective way consumers across the country are improving the look of their wrinkled and sagging skin without cosmetic procedures.

Profit With Recession Proof US Defense Stocks

With uncertainty in the markets, Smart Money is flowing into the recession proof Defense Sector. Learn how you can profit by investing in these stocks

Starwood Credit Card

Earn 25,000 Bonus Starpoints®! Use toward Award Nights or Flights.

Don't Let Wrinkles Stop You From Meeting New Women

Men: Before you consider spending thousands on getting a cosmetic procedure to look younger, you should..

Insane Navy Seal Flashlight, should it be banned?

The Military has recently released technology that is now available to the public. Get yours before they run out - Limited Supply!

Drivers With No Tickets In 3 Years Must Read This

If you drive less than 50 miles per day, there is a way to pay less for auto insurance that few people realize. Are you overpaying?

Bad News For Insurance, Great News For Virginia

Virginia drivers, with cars and good driving records are learning that they may qualify for lower car insurance rates. Do you qualify?

An Overlooked Method To Pay Off Your Credit Card

If you're paying credit card interest, you could save hundreds or thousands of dollars by transferring your balance to this no-fee card.

Join Disney Movie Club Today

Get 4 Disney Movies For $1 With Membership. See Details. Plus, Free Shipping On Your Initial Order!

Attn Home Owners Who Never Miss a Payment.

Home Owners who have not missed a payment in 3 years or more need to read this. If you owe less than $625,000 on your home there is a solution.