We usually think of salads as a smart meal choice. They're free from the grease of fried food. They aren't loaded with the insulin-spiking simple sugars you'd find in a pasta dish. This makes them a great option for someone trying to slim down.
But while eating something like a grilled chicken salad allows you to fill up on lean protein and fiber, without packing on the fat or excess calories, it's important to know that all salads are NOT created equal. The amount of health benefits and fat-burning boost they offer depends on the type of salad you eat.
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I'm not just talking about what you put on that salad, either: not the fattening dressings that are loaded with sugar or what you put in the salad, whether it's chicken, shredded beef, taco meat, etc.
I'm talking about the actual salad itself. Because what most people fail to realize is, one of the most important factors in making a healthy fat-burning salad is … Using the right kind of lettuce! I know what you're thinking, "how can you mess up lettuce?" But while I know it seems simple, the type of lettuce you use can make a huge difference in the nutritional value of your salad.
Here's the bad news: Iceberg lettuce–which is that light green lettuce most commonly used– offers the least nutritional value. This type of lettuce is used because it adds a pleasant crispness to the salad. It gives it that "crunch" when you bite into it. But as far as nutrients go, iceberg lettuce offers almost nothing. It's basically filler, made up mostly of water and fiber.
So while this makes it low in calories–which is obviously good when you're trying to lose weight–iceberg lettuce lacks the vitamins and minerals that could turn your salad from "not bad for you" to being truly healthy.
Luckily, there are other types of lettuce you can use which pack a more powerful nutritional punch:
Romaine lettuce (the darker green type) is a rich source of vitamins and minerals. It's exceptionally high in Vitamin A and Vitamin C. It's also a great source of Vitamin K, Vitamin B1, Vitamin B2 and Vitamin B3. As far as minerals go, it's a great way to add calcium (good for your bones) and magnesium (helps relax your muscles) to your diet.
Other nutritious types of lettuce are mâche ("lamb lettuce") or red leaf lettuce.
But the best thing you can put in your salad is spinach. It is one of the most nutrient-dense foods on the face of the planet. This means it delivers an incredible amount of vitamins and minerals, while remaining very low in calories. Spinach is also one of the richest sources of fat-fighting antioxidants. One cup contains over 3600 IU of beta-carotene, which is well-known for its anti-cancer and anti-aging properties. It also promotes a healthy heart. When you also consider that spinach contains magnesium, calcium and iron, it's easy to see why this leafy green is the greatest foundation of any healthy salad.
So whenever you can, try to incorporate these nutritious greens (especially spinach) into your salads. This simple adjustment can make a huge difference in taking your health (and appearance) to the next level.
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