June 30, The best keto salad dressing recipes for your health. These delicious homemade dressing recipes and store-bought options will have you craving big low carb salads all summer long. To your health! This post contains affiliate links. Salad should be part of any healthy diet, and certainly no less so on a low carb or keto diet. But it can get mighty boring to eat all those raw veggies sometimes. There are a few keto experts out there who have been pushing the salad lately. One in particular says that we should all be eating 7 cups of salad greens per day.
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Raw leafy greens and watery vegetables are among the lowest-carbohydrate foods available, so you can eat lots of salads while on a low-carb plan like the keto diet. But what about salad dressings? Good news: Dressing your veggies is fine on most low-carb diets. Most of these eating plans don’t offer any hard-and-fast rules for choosing salad dressings, but, in general, the lower in carbohydrates, the better. Some diets do have guidelines, at least for the first weeks: In Phase 1 of the Atkins diet, for example, any salad dressing with no added sugar and 3 grams of carbohydrates or less per serving is allowed. Here’s what to know about shopping for diet-friendly dressings or — better yet — making your own. Oil-based bottled dressings are often low in carbs, says Franziska Spritzler, RD, author of The Low-Carb Dietitian’s Guide to Health and Beauty, especially if they contain no added sugar or starch-based thickeners. It is possible to find commercial salad dressings that stick to the basics, and only add salt or spices instead of sugar and starch for flavoring. A 2-tablespoon serving contains just 1 gram of carbohydrates.