When you have diabetes, choosing healthy salad dressings is an important part of managing your blood sugar and overall health. The carbohydrates, fat, and calories in salad dressings can affect your blood sugar levels, so it’s best to choose dressings wisely. The good news is that there are many diabetes-friendly salad dressing options to make your salads tasty.
How do salad dressings affect diabetes?
The main nutrients to pay attention to in salad dressings are carbohydrates and fats:
– Carbohydrates – Dressings that are high in carbs can cause a spike in your blood sugar. Look for low-carb dressings with less than 5g of carbs per serving.
– Fats – While fats don’t directly impact blood sugar, they are high in calories. Opt for dressings with heart-healthy fats like olive oil. Avoid those with trans and saturated fats.
– Calories – Salad dressings can pack a lot of calories into a small amount. Low-calorie options are best for weight management.
What should you look for in a diabetes-friendly salad dressing?
When shopping for salad dressings with diabetes, look for options that are:
– Low in carbohydrates – Less than 5g per serving
– Low in sugar – Less than 1-2g per serving
– Made with healthy oils – Olive, avocado, walnut
– Low in sodium – Less than 140mg per serving
– Low calorie – Around 30-60 calories per serving
The Best Salad Dressings for Diabetes
Here are some of the top low-carb, low-sugar salad dressings that are diabetes-friendly:
Vinaigrettes
| Dressing | Carbs | Calories |
| Balsamic Vinaigrette | 3g | 45 |
| Red Wine Vinegar | 0g | 45 |
| Raspberry Vinaigrette | 3g | 60 |
Vinaigrettes made with oil and vinegar are low-carb, low-calorie options. Get flavors like balsamic, red wine, raspberry, or a simple oil and vinegar mix.
Oil and Vinegar
| Dressing | Carbs | Calories |
| Olive Oil & Vinegar | 0g | 45 |
| Walnut Oil & Vinegar | 0g | 45 |
| Avocado Oil & Vinegar | 0g | 60 |
You can make your own dressing with heart-healthy oils like olive, walnut, or avocado oil mixed with vinegars like balsamic, red wine, rice wine, or apple cider.
Creamy Low-Carb Dressings
| Dressing | Carbs | Calories |
| Caesar Dressing | 3g | 70 |
| Blue Cheese Dressing | 4g | 80 |
| Ranch Dressing | 3g | 60 |
Look for low-fat, low-carb versions of creamy dressings like Caesar, blue cheese, ranch, and green goddess dressing.
Olive Oil-Based Dressings
| Dressing | Carbs | Calories |
| Italian Dressing | 7g | 70 |
| Greek Dressing | 3g | 35 |
Italian and Greek dressings made with olive oil, vinegar, and herbs are great options. Look for low-sodium varieties.
Nut and Seed-Based Dressings
| Dressing | Carbs | Calories |
| Sesame Ginger | 3g | 35 |
| Poppyseed | 4g | 45 |
| Tahini | 2g | 45 |
Nut and seed dressings add creaminess and healthy fats. Tahini, poppy, and sesame are all great choices.
Homemade Salad Dressing Ideas
Making your own salad dressings is easy and allows you to control the ingredients. Here are some diabetes-friendly homemade dressing ideas:
Balsamic Vinaigrette
– 3 tbsp balsamic vinegar
– 1 tbsp Dijon mustard
– 1 garlic clove, minced
– 1/3 cup olive oil
– Salt and pepper to taste
Whisk together the vinegar, mustard, garlic, salt, and pepper. Slowly drizzle in olive oil while whisking until emulsified.
Greek Dressing
– 2 tbsp red wine vinegar
– 2 tbsp lemon juice
– 2 tbsp olive oil
– 1 tsp Dijon mustard
– 1 tsp oregano
– 1 garlic clove, minced
– Salt and pepper to taste
Whisk together all ingredients until well combined. Let sit for flavors to develop.
Ranch Dressing
– 1/2 cup plain Greek yogurt
– 1/4 cup mayonnaise
– 1 tbsp apple cider vinegar
– 1 tsp dried dill
– 1 tsp garlic powder
– 1 tsp onion powder
– Salt and pepper to taste
Whisk all ingredients together in a small bowl until smooth and creamy. Refrigerate before serving.
Tips for Choosing Salad Dressings with Diabetes
Here are some tips to keep in mind when shopping for salad dressings:
– Read nutrition labels – Look at the carb, sugar, sodium and calorie counts.
– Opt for olive oil, vinegar, and herbs for flavor. Avoid cream-based dressings.
– Low-fat is good, but don’t avoid healthy fats like olive oil.
– Add nuts, seeds or avocado to salads for extra nutrition.
– Look for Greek, Italian, vinaigrette, and oil & vinegar varieties.
– Make your own using healthy oils, vinegars, herbs and spices.
– Measure dressing carefully – 2 tbsp or less is usually enough.
– Pair dressing with non-starchy veggies and lean protein.
Conclusion
With diabetes, you can still enjoy salads topped with delicious dressings. Just opt for healthier versions low in carbs, sugars, and calories. Read labels to find options made with healthy oils, vinegars, and herbs instead of cream. Making your own dressing is easy too. Balsamic vinaigrettes, Greek, Italian, oil and vinegar mixes are all good choices. Add in healthy toppings like nuts, seeds, and avocado. With the right salad dressings in your grocery cart, you can create nutritious, delicious diabetes-friendly salads.