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From: Jeff Novick, MS, RD, LD, LN (
Subject:         Re: Oil in salad dressing: Necessary?
Date: September 2, 2007 at 4:21 am PST

In Reply to: Re: Oil in salad dressing: Necessary? posted by Steve on September 2, 2007 at 1:18 am:

Hey Steve

>>By "reduced fat" or "light" salad dressings I meant salad dressings that just use less oil.

Sorry. I thought you were talking about a "sauce" and being I was using tomatoes as an example, I used tomato sauce. Either way, oil does not have to be an ingredient in dressings

>> so it started me wondering if I should even be concerned about getting oil free dressings.

It has gotten harder to find them as they have disappeared from the market, but its easier to use on of the flavored vinegars (by flavor i mean from fresh herbs).

>> I manage the amount of food I eat by calories.

If so, than you should also be managing it by nutrients per calorie and if so, then oils will only lower the overall nutrient density. No exception. Oil is the most calorie dense food there is, and outside of a few nutrients is very low in overall nutrient density, so the more oil you add (and it doesnt take a lot of oil to contribute a lot of calories) the lower the overall nutrient density of the diet.

The example I gave you was just one, and I set it up based on some simple numbers. It doesnt mean you have to eat 120 more calories (or 5 more tomatoes). In that example it may have taken only 1 (or 2) more tomatoes. The point wasnt the exact numbers, the point was the principle which is that eating more whole plant foods will increase overall nutrient density more than increasing absorption slightly by adding oil/fat.

>>>While it is easy ( and I agree healthier ) to get more carotenoids by eating more calories from tomatoes than an equal calories in oil I'm not so sure how that would work with a leafy green salad.

Not only does it work, it works better. And you dont need to add as much leafy greens as you do tomatoes as leafy greens are much more nutrient dense than tomatoes. Dont get lost in having to add the same amount of calories as leafy greens (or tomatoes) as the oil added. I only showed you that "if you did" how far superior it was then the oil.

If you are looking for "easiest" well, the world is set up right now in such a way that none of this is easy. Again, it takes some effort but you cant beat the payoff. :)

>>However, trying to eat more leafy vegetables and failing because you get full on them has to be a good thing.

Why would you fail? If you eat enough to your full, you got in lots of nutrients per calorie, you would be stuffed and you would have eaten some of the healthiest foods?

Sounds like a win/win/win to me

In Health

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