Salads & Sides

Top Keto-Friendly Salad Dressing Guide for Ketogenic Diet

There are various types of salad dressings. A lot of these dressings appear nice. However, the most popular among them contain inflammatory oils and high sugar content. Some of these dressing appears to be keto-friendly. They, however, are not free from lots of unhealthy ingredients. Due to this, lots of people struggle to get the right keto-friendly salad dressings.

This article contains a guide to help you prepare keto-friendly salad dressings that are nutritious and tasty. That being said, let’s walk through some of the tips you can rely on when purchasing keto-friendly salad dressing.

Their Ingredients Should Undergo Minimum Processing

Before going ahead to buy a keto-friendly salad dressing, you need to look through its ingredients label. This way, you can be sure it is not too far from being natural. You should always be on the lookout for keto-friendly salad dressings that have a taste that is a blend of lemon juice, spices, vinegar, fresh herbs, etc. The reason for this is dressings with this taste are generally considered to be very healthy.

Still on examining the ingredients label of any keto-friendly salad dressing you are looking to buy. Take out time to look out for added sugars, MSG, and artificial sugars. The healthiest keto-friendly salad dressings make use of lemon juice, citric acid, vinegar, rosemary extract, and salt as a preservative. You should always be careful of dressings that have BHT, BHA, and, EDTA, as their preservatives. While going through the ingredient label of dressings, one ingredient you are most likely to come across includes guar gum or xanthan gum. This ingredient is used in preventing other ingredients from getting separated and also to make dressings thicker. It is an ingredient that is generally considered to be safe.

Keto-Friendly Salad Dressings should contain very little net carbs in Each Serving

When you go through the label of a keto-friendly salad dressing, you could come across hog-carb ingredients. If you do this, you do not have to put the dressing away completely. What your target should be is to get the right net carb per serving. The implication of this is when you come across a keto-friendly salad dressing that you think contains carb ingredients that are too high, you just need to look out for the number of net carbs per serving.

The best products have about one gram of net garbs in each tablespoon.

They should have God-Quality, Healthily Fats and/Oils as Their Basic Ingredient

When looking to prepare keto-friendly salad dressings, the best oils to be used are extra virgin olive oil, MCT oil, and avocado oil. You might not get a keto-friendly salad dressing of the right quality of you make use of any oil other than these three.

When you make use of olive oil and avocado oil, you can be sure to have the right quantity of MUFAs that are good for the heart. Although olive oil and avocado oil are great, olive oil is even better. This is because its antioxidant content is more than that of avocado oil. Its antioxidant content is effective in reducing the rate at which toxic compounds are formed during processing and cooking.

Contained in MCT oil are some saturated fats. These fats are caprylic acid (C8), capric acid (C10), caproic acid (C6). These different saturated fats get converted to ketones. Once they are converted, they get burnt as fuel. This is one reason MCT oils are great when used as a salad dressing base.

All things being equal, you are bound to get better health benefits from keto-friendly salad dressings made with cold-pressed oils as against dressings made with the use of soyabean oil, canola oil, and other refined oils. The reason for this is refined oils contain a lot of omega-6s and not as many MUFAs.

How to Get Keto-Friendly Salad Dressing when in a Restaurant

If you will be preparing salad at home, it is very easy to select the right keto-friendly salad dressing. However, this is not exactly what the case is if you go to a restaurant. When eating out, you really can’t take a look at the ingredient label before making a request. Due to this, you must know what dressings are considered keto-friendly options and are safe. You should also know the things to avoid. If you have no idea what you should avoid, you will as well end up consuming what is not safe or good enough for you.

If you are looking to find how sugary a dressing is, one way to do this is by paying special attention to the words used to describe the dressing. If the dressing is described with words such as low-fat, fat-free, and light, then, there is a huge likelihood that such dressing replaces excess fat with ample carbs.

Furthermore, a lot of dressings that contain raspberry vinaigrette, honey mustard, or other sweet ingredients tend to contain sugars, as well as ingredients that are high in carbs. That’s not all. Thousand Island dressing, French dressing, pre-bottled vinaigrettes, and French dressing contain high levels of carbs.

When looking to purchase the best keto-friendly alternatives, always be on the lookout for chunky bleu cheese, and ranch dressing. Although these are good alternatives, they could contain oils of lower quality and also more carbs than you expect. It might be difficult to get this information when at the restaurant. Due to this, you should carry out your research before ever heading to the restaurant. If you fail to come across a trusted option, you can head to restaurants with a keto-friendly salad dressing. When you do this, you are certain you will not be consuming anything that your body does not want.

What are the Best Keto Salad Dressings?

There are lots of top quality keto-friendly salad dressings in the market. However, if you must get value for your money, you will need to buy the best keto-friendly salad dressings.

Some of the best keto-friendly salad dressings you can buy include;

  • Skinny girls dressings
  • Great Value Buttermilk Ranch Dressing
  • Great Value Blue Cheese Dressing

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About author


Hi, my name is Rebecca Houston and I am a writer. I write about health, healthy food and daily meal plan for various websites.
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