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Tim Skwiat, Pn2

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When you think about salads, what ingredients come to mind? For us, it’s a litany of delicious, wholesome, fresh vegetables:

• Leafy greens including spinach, bibb, romaine, kale, cabbage, green leaf, redleaf, mache, treviso, endive, frisee, arugula, dandelion greens, radicchio, chard,and more.

• Cruciferous veggies including cauliflower, broccoli, Brussels sprouts,rutabaga,bok choy, turnips, radishes, watercress, and more.

• Sweet peppers• Tomatoes• Cucumbers• Carrots• Onions• Scallions• Mushrooms• Sprouts• Beets• Fresh herbs (e.g., basil, parsley, cilantro)

Beyond that, there are some additional salad toppings that not only provide delicious flavor but also heart- and brain-healthy fats, appetite-satisfying and gut-friendly fiber, metabolism-boosting and fat-burning protein, and health-boosting phytochemicals:

• Avocados• Eggs• Grilled, roasted, braised, seared, etc., proteins (e.g., chicken, pork, tuna)• Legumes (e.g., lentils, garbanzo,black)• Fresh fruit (e.g., berries, apples, pears)

10 WorST SaladS for Your WaiSTline

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• Nuts and seeds (preferably raw)• Vinaigrettes made with healthy oils (e.g., cold-pressed extra-virginolive,

avocado, sesame, and nut oils) and vinegar

While that’s a good general template for building a super salad, the unfortunate reality is that the majority of store- and restaurant-bought salads have some serious waist- expanding problems with them:

• They’re doused with salad dressings made with vegetable oils.• They’re topped with fried meats and other calorie-dense, nutrient-sparse

accoutrements.• They’re served in massive portion sizes.

Let’s take a look at each of the above in more depth.

Salad Dressings

A good thing (i.e., salad) can easily go “wrong” by dousing it with any of the overwhelming majority of commerically-available salad dressings, which are typically loaded with cheap, health-derailing fats.

Experts estimate that throughout human history the optimal ratio for consumption of omega-6 fatty acids (e.g., linoleic acid) to omega-3 fatty acids (e.g., alpha linolenic acid, DHA, EPA) was about 1:1. With the contemporary diet, this ratio has shifted dramatically in favor of omega-6 fatty acids to 20:1.1

Researchers attribute this imbalanced intake of omega fatty acids to an increase in virtually all inflammation-related conditions including cardiovascular disease, diabetes, obesity, metabolic syndrome, irritable bowel syndrome, inflammatory bowel disease, rheumatoid arthritis, asthma, mood disorders, mental illness, autoimmune disease, and more.2 What’s more, excess omega-6 intake has also been shown to be associated with shorter telomere lengths and accelerated aging.3,4 On the contrary, diets rich in omega-3 fatty acids are associated with a reduced rate of telomere shortening.5

As a normal cellular process, telomere length shortens with age. However, accelerated telomere shortening is associated with early onset of many age-related health problems,

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including coronary heart disease, heart failure, diabetes, increased cancer risk, osteoporosis, and decreased lifespan.6

While omega-6 fatty acids are indeed important, a deficiency is nearly impossible, as you’ll get more than enough of these essential fats when you consume a diet rich in minimally-processed, nutrient-dense plant-based foods (e.g., nuts, seeds). While there are multiple explanations for this heavy imbalance of omega fatty acids, researchers attribute this in large part to the ubiquity of refined vegetable oils present in theWesterndiet.7

As it pertains to the present discussion, store-bought salad dressings are one of the biggest offenders when it comes to industrial vegetable oils. Take a look at the list below, which includes the percentages of omega-6 and omega-3 fatty acids in common refined vegetable oils:

Oil Omega-6 Omega-3 Safflower 75 0 Sunflower 65 0 Corn 54 0 Cottonseed 50 0 Soybean 51 7 Peanut 32 0 Canola 20 9

Among the most common oils used in store-bought salad dressings:

• Soybean oil• Safflower oil• Sunflower oil• Canola oil

In addition to these cheap, highly refined, potentially harmful oils, you may be surprised to learn that many store-bought salad dressings also include sugar. As you can imagine, most people would benefit from eating less sugar, not more. In fact, folks in America and other developed nations are consuming upwards of 150 pounds of sugar per year.8

It’s becoming increasingly apparent that consumption of refined carbohydrates (e.g.,

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related to obesity and various forms of chronic illness, including cardiovascular disease and diabetes. In fact, numerous studies have linked consumption of these highly processed carbohydrates to obesity.9,10

According to Harvard researcher and professor of Nutrition and Epidemiology Dr. Frank Hu, “Refined carbohydrates are likely to cause even greater metabolic damage than saturated fat,” and “the time has come to shift the focus of the diet-heart paradigm away from restricted fat intake and toward reduced consumption of refined carbohydrates.”11

Along those lines, in a recent study, researchers analyzed nearly 90 years’ worth of data, and they found that “increasing intakes of refined carbohydrate concomitant with decreasing intakes of fiber paralleled the upward trend in the prevalence of type 2 diabetes observed in the United States during the 20th century.”12

Fried Meats and Other Toppings

When it comes to improving overall health, performance, body composition, appetite control, and satiety, there is arguably not a single more effective, well-established dietary factor than optimizing one’s protein intake. Research has shown that consuming diets higher in protein are not only safe for otherwise healthy individuals, they may prove “metabolically advantageous.” Higher protein diets may:13–31

• Accelerate fat loss and spare lean body mass while following a reduced-caloriediet.

• Attenuate weight regain and contribute to long-term weight maintenance.• Optimize 24-hour muscle protein synthesis and facilitate the maintenance or

building of muscle mass.• Boost metabolic rate.• Preserve metabolic rate after weight loss.• Increase satiety and improve appetite control.• Improve carbohydrate metabolism and glycemic regulation.• Increase calcium absorption.

However, when it comes to fried meats, there’s just two words: trans fats. Chicken tenders, fried chicken, fried steak, fried pork, fried fish, and fried shrimp are just a handful of examples of foods formerly known as healthy proteins that have taken a trip

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to the deep fryer. Many restaurants use partially hydrogenated oils when they fry foods like these because these types of oils, which are the major dietary source of industrial- produced trans fats, can be used many times in commercial fryers.

If you’re not completely familiar with trans fatty acids, a good starting point is the recent determination by the United States Food and Drug Administration (FDA) that partially hydrogenated oils are not safe for human consumption.32 Nutritionally speaking, trans fatty acids serve no purpose, and as Erin Russell, Assistant Editor of the Canadian Medical Association Journal, puts it, “Partially hydrogenated oils are entirely artificial and would not be in our food supply if they weren’t economically attractive to the food industry.”33

Why are partially hydrogenated oils so attractive to the food industry? Production of partially hydrogenated vegetable oils was developed because of low cost, long shelf life, and suitability for commercial frying and transport.34

The Institute of Medicine (IOM) recommends that consumption of trans fats is as low as possible.35 In essence, industrial-produced trans fats are like tobacco in the sense that they’re not beneficial at any dose. For instance, the IOM cites evidence that any intake of industrial-produced trans fats (above zero) will increase one’s risk for cardiovascular disease.

But the problems don’t start and stop with an increased risk of heart disease. In fact, there’s evidence that suggest that a number of negative health outcomes are correlated with trans fat intake, including weight gain and obesity.36,37 Trans fats have also been associated with an unhealthy inflammatory response, endothelial dysfunction, and decreased insulin sensitivity.38

Along the lines of weight gain, trans fat intake has been associated with abdominal obesity.37 Even in the absence of excessive caloric intake, controlled animal studies have shown that trans fats are an independent factor for weight gain, including enhanced storage of abdominal fat.39 In one study published in the journal Obesity Surgery, Brazilian researchers discovered that there was a higher content of trans fatty acids in the visceral fat of obese folks, suggesting that trans fats may be preferentially stored as deep abdominal fat.40

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This is particularly worrisome because visceral fat (i.e., abdominal obesity) is associated with a laundry list of negative health outcomes and a “constellation of metabolic abnormalities,” including:41,42

• High triglycerides• Low levels of “good” cholesterol (i.e., HDL)• High levels of apolipoprotein B (which is considered a better predictor of

cardiovascular risk than the more commonly used LDL43)• Small, dense LDL and HDL particles (small, dense particles are considered more

detrimental than large, fluffy particles44)• Unhealthy levels of inflammation• Insulin resistance• Poor carbohydrate tolerance and metabolism• Leptin resistance

This is one piece of nutritional advice that the mainstream media seems to have gotten right: Nix fried foods. On top of fried foods, in the sections below, we’ll cover some additional toppings that can “ruin” a perfectly healthy salad.

Massive Portion Sizes

A recurring theme that you’ll notice as we navigate through the “worst” salads is massive portion sizes. While one would be hard-pressed to overeat from the list of veggies provided in the introduction, as portion sizes add up, so too do calorie-dense, nutrient-sparse toppings and salad dressings.

When you see the calorie, fat, and carbohydrate content of some of the salads listed below, you will be shocked. In fact, a number of the salads contain more calories, fat, and carbs than as many as THREE signature burgers (typically regarded as the “worst” fast food options) WITH an order of French fries. One salad provides more calories and fat than SIX slices of pizza while another provides nearly as many calories as TEN golden cream cakes. Astonishing. That’s not to say that those are better options; rather, it’s simply to put into perspective how ridiculous some of these supposedly healthy options really are. Worry not, we’ll also provide some suggestions when dining out or cooking at home.

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With those things in mind, let’s delve into some of the worst salads for your waistline.

1. Salad ToppingsWhile salad dressings made with vegetable oils and packed with omega-6 fats “top” the list of salad topping offenders, there are several others that deserve calling out:

• Croutons• Sugar-coated nuts• Cheese• Tortilla strips• Crispy noodles

Out of the list, cheese is likely the least “offensive” of the toppers (provided that you don’t have a sensitivity to dairy); however, it can be calorie-dense. Cheese provides some protein, some nutrients (e.g., calcium), and some good fats, particularly if it’s made from organic milk that comes from pasture-raised cows. In a recent systemic review and meta- analysis published in the British Journal of Nutrition, researchers reviewed the results of 170 published studies comparing the nutrient composition of organic (i.e., grass-fed,

pasture-raised) to conventional (i.e., grain/commodity-fed) dairy.45

Compared to conventional dairy, the researchers found that dairy from pasture-raised cows was 56% higher in omega-3 fats (EPA, DHA, DPA), which help promote a healthy inflammatory response. What’s more, organic dairy contained 69% more CLA, which, as mentioned above, has been shown preferentially modulate body composition, enhance

immunity, and promote a healthy inflammatory response.46

While nuts and seeds—providing healthy fats, fiber, micronutrients (e.g., vitamins, minerals), and phytonutrients—are also a healthful addition to a salad, when they’re covered in sugar, not so much. Nuts, while healthful, are calorie-dense, and adding sugar just increases the caloric load in the form of what nutrition authorities describe

as “empty calories.”47

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The other salad toppings are fairly self-explanatory as they’re made from refined flours. As mentioned in the introduction, It’s becoming increasing apparent that consumption of refined carbohydrates (e.g., refined flours and the “foods” that are made with them including croutons, noodles, tortillas, etc.) is closely related to obesity and various forms of chronic illness, including cardiovascular disease and diabetes. In fact, numerous studies have linked consumption of these highly processed

carbohydrates to obesity.9,10

2. Taco Salad

You’d think that a taco salad would be one of your better options when going to a Mexicanfood restaurant, right? Wrong. You’d also think that since it says “salad” in the name it would be chockfull of veggies. Wrong again. Besides some iceberglettuce, which really has no nutritional value, the only other fresh veggies you’re likely to find are some chopped tomatoes. The bulk of the ingredients include seasoned beef, rice, refried beans (often made with vegetable oils), sour cream, cheese, and tortilla strips. Oh, and don’t forget the massive taco salad shell that serves as an edible bowl; that’s typically made with refined grains and vegetable oil.

One popular fast-food chain offers a beef taco salad that weighs in with the following nutrition facts:

• 770 calories • 39g of fat • 77g of carbs • 27g of protein

And that’s without the addition of any salad dressing, which will add another 150 – 300 calories and 15 – 30 more grams of fat. On the other hand, you could opt for chicken soft tacos, each providing the following:

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• 140 calories • 3.5g of fat • 16g of carbs • 10g of protein

That’s right, you could swap that taco salad for THREE chicken soft tacos and come out with 45% fewer calories, nearly 73% less fat, 38% fewer carbs, and more metabolism- boosting protein to boot. That gives you plenty of room to add a side garden salad topped with fresh salsa.

Of course, you could ditch the tortillas (made with refined flour) and opt for a healthier bowl made with beef or chicken, rice, black beans, romaine lettuce (definitely an upgrade from iceberg), pico de gallo, guacamole, sour cream, and cheddar cheese. Turn down the “sauce” (usually made with vegetable oil), and you’ll be looking at the following macronutrient profile:

• 450 calories or less • 17g of fat or less • 46g of carbs • 27g of protein

Compared to the taco salad, that’s 42% fewer calories, 57% fewer grams of fat (including a much healthier fat profile), and 41% fewer carbs.

3. Oriental Chicken Salad

It shouldn’t come as too much of a surprise that this salad makes this list. After all, it contains a trifecta of waistline- expanding ingredients:

• Oriental vinaigrette made with vegetable oils and

added sugar • Crispy noodles made with refined flour and fried in vegetable oil • Fried chicken

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Check out the nutrition facts for an Oriental chicken salad offered by one popular chain:

• 1420 calories • 99g of fat • 96g of carbs • 39g of protein

Don’t pick your jaw up off the ground just yet. For the sake of comparison, you could get one popular fast-food chain’s DOUBLE signature sandwich with cheese and an order of French fries at a lower nutritional cost:

• 1150 calories • 71g of fat • 81g of carbs • 51g of protein

Astonishing, isn’t it? A better option may be this restaurant’s grilled lemon chicken with a side of rice and fresh veggies:

• 570 calories • 25g of fat • 47g of carbs • 42g of protein

That would save you 60% of the calories, 75% of the fat, and 49% of the carbs.

4. Crispy Chicken Salad

Much like Oriental chicken salads, crispy chicken salads strike out as they are made with:

• Salad dressings (e.g., Ranch, honeymustard)

made with vegetable oils and added sugar • Fried chicken (i.e., trans fats) • Calorie-dense toppings (e.g., bacon, croutons, toasted nuts)

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A crispy chicken salad from one popular chain weighs in with the following nutrition facts:

• 1400 calories • 107g of fat • 77g of carbs • 37g of protein

Another shocker, but even more appalling is that’s more calories and more fat than what some have labeled America’s worst fast-food burger, a ½-pound burger topped with cheese, bacon, jalapeño poppers, and a calorie-dense hot sauce:

• 1280 calories • 85g of fat • 80g of carbs • 50g of protein

Obviously, NEITHER of those would be healthy choices; however, it’s amazing that a salad ranks right up there with the most calorie-dense fast-food burger in the country.

Instead of the crispy chicken salad, a better option a kale and roasted Brussels sprouts salad topped with grilled chicken:

• 650 calories • 26g of fat • 54g of carbs • 50g of protein

That’s 54% fewer calories and 76% less fat; of course, you’d be even better off asking for the salad dressing on the side, or better yet, using olive oil and vinegar.

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5. Waldorf Chicken Salad

Fundamentally, this salad could be a very healthy choice, as its basic list of ingredients include: field greens, grilled chicken, Granny Smith apples, walnuts, celery, and Gorgonzola cheese. Unfortunately, when you go to one popular chain restaurant, you’ll get this and a whole lot more. Not only will it be doused with vegetable oil-based salad dressing and covered with sugar-coated walnuts, the portion size will be astronomical. Altogether, you’ll be looking at:

• 1230 calories • 87g of fat • 78g of carbs • 43g of protein

For the average middle-aged person, that represents 51 – 68% of the daily calorie needs for someone who’s sedentary (which, unfortunately, describes the overwhelming majority of the population). Not only that, it exceeds the amount of fat that the United States Food and Drug Administration recommends to consume daily (i.e., daily values).

As another point of comparison, this salad provides more calories and fat than TWO signature burgers from arguably the most popular fast-food chain of all time. Yep, you could take down two of these big sandwiches and still be doing less damage than this salad. Each signature burger contains:

• 540 calories • 28g of fat • 46g of carbs • 25g of protein

In fact, you could combine TWO of those with an order of French fries and still be in the same range of calories and fat as the salad above.

That being said, clearly neither of those would be the best options for your health or waistline. Going back to the popular chain restaurant mentioned above, instead of the Waldorf chicken salad, a better option might be the half Italian chopped salad, which contains 61% fewer calories, 43% less fat, and 83% fewer carbs.

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6. Santa Fe & Southwest Chicken Salads

The above chain restaurant isn’t the only one notorious for its massive portion sizes. At another popular restaurant, you’ll find what some may refer to as the “worst” salad in America. This Santa Fe salad—topped with tortilla strips and a salad dressing made with vegetable oils—contains 1720 calories. The amount of fat in the salad isn’t even published on the restaurant’s website.

That number of calories is on par with THREE of “America’s favorite burger,” yet no one who’s in his/her right mind would suggest that a meal like that would be healthy.

A better option at this chain restaurant would be a tuna tataki salad, which is packed with healthy fats from seared tuna and avocado served with tomatoes and mixed greens. This option has only a quarter of the calories packed into the Santa Fe salad.

7. Quesadilla Salad

It may sound ridiculous, but it exists: chicken, shredded cheese, corn, beans, tortilla strips, sour cream, guacamole, ranch sauce, and salad dressing all piled on top of a quesadilla. Oh, there’s some iceberg lettuce and diced tomatoes in there too.

One popular chain’s spin on the quesadilla salad weighs in at 1440 calories, 96 grams of fat, and 83 grams of carbs. Believe it or not, that’s more calories and grams of fat than NINE golden cream cakes.

Pretty much anything else on the menu would be a better option. If you’re in the mood for a salad, try the grilled chicken salad, which contains 70% fewer calories, 76% less fat, and 73% fewer carbs. Or, you could opt for grilled salmon with fresh veggies and steamed rice, which would have 60% fewer calories, 72% less fat (but more healthy fats), and 50% fewer carbs.

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It’s really hard to believe that “salads” like this exist. Unfortunately, people order them, and even worse, folks who do think they are eating “healthy.”

8. Salad Bar

The salad bar could and should be a safe bet; after all, you’re in charge of your salad selections and portion sizes. Sure, when eating leafy greens, cruciferous vegetables, and low-energy-dense fresh veggies, there’s nothing wrong with the “all-you-can-eat” mantra. Unfortunately, those represent only a fraction of what’s available on most salad bars, and you’ll be faced with a laundry list of add-ins:

• Tortilla strips • Croutons • Glazed nuts and seeds • Bacon • Hard-boiled eggs • Grilled and fried meat • Cheese • Green peas • Corn • Dried fruit

And, of course, there’s the salad dressings, which are made with vegetable oils and served with a ladle; yes, a ladle, encouraging soup-like portions. Now, several of the add-ins above are perfectly healthy options and can indeed be included. However, the intention here is to call attention to portion sizes; when you load up on the add-ins, that’s when a good thing can go wrong.

On top of that, there are typically myriad other non-salad “salad” options that can quickly pile on the calories, like chicken, tuna, egg, and potato salads, which will be discussed in the upcoming sections. There’s also fruit salad (which is usually loaded with added sugars) and other vegetable medleys, which often contain cheese, dried fruit, and nuts and are typically made with mayonnaise or other creamy dressings. Even worse, when shopping at the salad bar and paying by weight, these salads may not be the healthiest options for your wallet either.

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9. Chicken, Tuna & Egg Salads

As previously mentioned, protein-rich foods like chicken, tuna, and eggs can indeed be a part of a healthy salad. In fact, we recommend consuming a portion of protein like this at every feeding, including when salad is your main entrée. With that being said, “salads” made with these proteins also feature mayonnaise, which according to a recent in-depth analysis by Quartz, is America’s favorite condiment with sales more than doubling that of ketchup ($2 billion versus $800 million).48

Why is this a problem? In its simplest form, mayonnaise is a combination of oil, egg yolk (an emulsifying agent), and either vinegar or lemon juice. The unfortunate reality is that the vast majority of mayonnaise is loaded with soybean oil. No need to beat a dead horse; you already know what that means, and it’s especially unsettling to know that this cheap, inferior oil is the heart of America’s top condiment.

Remember, it’s refined vegetable oils that are in large part responsible for the dramatic imbalance of omega-6 fats consumed relative to omega-3 fatty acids, which some estimates have even suggested may have increased from a more balanced 1:1 ratio to as much as 30:1.49 In a study published in the American Journal of ClinicalNutrition, researchers from the National Institutes of Health estimated that the average individual’s consumption of soybean oil increased more than 1000-fold from the early 1900s to the beginning of the 21st century.7

There are a number of manufacturers attempting to use healthier oils. However, this can be misleading. Instead of replacing soybean oil with a healthier option (e.g., olive oil), they simply use both, which allows them to market the product as being made with olive oil. That being said, there are some manufacturers who are doing things the right way exclusively using healthier oils (e.g., avocado oil), which would indeed be a good option.

When making chicken, tuna, or egg salad at home, another potential replacement for mayonnaise is Greek yogurt.

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10. Potato Salad

When potatoes are cooked then cooled (like they would be in a potato salad), they contain something called resistant starch, which is a special type of carbohydrate that is not digested by the human body.50 Resistant starch is considered both a dietary fiber and a “functional fiber,” depending on whether or not it is consumed naturally from foods or as a supplement.51

Multiple studies have shown resistant starch increases satiety and reduces food intake both acutely and in subsequent feedings.52,53 Research has also shown that consumption of resistant starch increases fat burning, decreases fat storage, and improves insulin sensitivity.54,55

That’s not all; researchers speculate that resistant starch may also increase the thermic effect of feeding, which means that it boosts the metabolism, as well as promote weight loss and preserve calorie-burning muscle.56

One of the very intriguing aspects of resistant starch is that it serves as a prebiotic for the beneficial bacteria that compose the gut microflora. In other words, while it goes undigested by us, resistant starch is fermented by gut bacteria, and as a result, has the potential to positively impact human health in the myriad ways.57

For example, when gut bacteria ferment resistant starch, a byproduct is short-chain fatty acids (e.g., butyrate), which serve to fuel the immune cells that line the gut. These short- chain fatty acids can also help regulate appetite by promoting the release of key anorectic (i.e., hunger diminishing) gut hormones (e.g., glucagon-like peptide-1, Peptide YY).58

Beyond resistant starch, potatoes are a nutrient-dense food, containing a variety of different phytonutrients that have antioxidant activity, as well as 10 different vitamins and minerals, including the following:

• Vitamin B6 • Copper • Potassium

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• Vitamin C • Manganese • Phosphorus • Niacin • Pantothenic acid

What’s more, in a study published in the European Journal of Clinical Nutrition, Dr. Susanna Holt and her team of researchers at the University of Sydney set out to establish a satiety index of common foods.59 Satiety, which refers to feeling full and satisfied, is often referred to as the “new diet weapon” due to the role it plays in appetite control and weight management.

In the study, the researchers fed participants fixed-calorie portions of thirty-eight different foods and subsequently recorded their perceived hunger following each feeding, and they found that boiled potatoes scored highest on the satiety index, over 40% higher than any other food tested.

With all of those things in mind, why did potato salad make this list? Well, potato salad entails more than just potatoes. Traditional potato salad is made with mayonnaise and added sugar, and as previously discussed, these are the types of ingredients that can turn a potentially good thing into a less-than-stellar option for your waistline.

It’s certainly possible to make a healthier potato salad (e.g., mayonnaise made with avocado oil, mustard-based recipe); however, the overwhelming majority of store- bought potato salad will be made with mayonnaise and added sugar.

An Important Reminder

With all of the above in mind, remember that in the grand scheme of things, looking, feeling, and performing your best are all contingent on your entire body of “nutrition work”—not an individual food or single meal. In other words, there’s no “magic bullet.” Instead of viewing foods in isolation as “good” or “bad,” think about weight management and “deep health” as the product of practicing healthy eating habits, creating a positive food environment, and choosing high-quality, nutritious foods in appropriate amounts relative to your goals and activity levels regularly and consistently over time. Good nutrition takes practice, and just like getting better and mastering anything in life, it’s

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about progress—not perfection.

Start where you are and make small changes that you are ready, willing, and able to take on; focus on mastering those new behaviors one step at a time.

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