Salads are known for their high fibre content, which supports gut health and helps manage weight by keeping you full longer. However, certain common mistakes when preparing salads can cause unexpected spikes in blood glucose levels. Nutritionist Meenu Balaji from Pragmatic Nutrition, Chennai, points out that while salads are a healthy addition to meals, overloading them with fruits, using dressings with hidden sugars, skipping protein, and missing healthy fats can reduce their benefits. Dr Pooja Pillai, Consultant Physician and Diabetologist at Aster CMI Hospital, Bengaluru, emphasizes eating salads before carbohydrates to slow glucose absorption. This strategy is particularly important for people with diabetes, reactive hypoglycaemia, postprandial hypotension, or those who have had bariatric surgery. Understanding these mistakes and the ideal way to consume salads can help manage blood sugar more effectively.
Four Salad Mistakes That Raise Blood Sugar
Adding too many fruits increases calorie and sugar intake quickly. Pairing fruits with nuts or seeds helps slow glucose spikes. Many salad dressings contain hidden sugars from mustard, honey, maple syrup, or sweet vinaigrette; checking labels is essential. Skipping protein sources like lentils, chicken, boiled eggs, or tofu means missing the thermic effect and prolonged fullness protein provides. Lastly, leaving out healthy fats reduces satiety and blocks absorption of fat-soluble nutrients. Adding oil-based dressings, nuts, or mashed avocados improves nutritional value. Eating raw salad before carbohydrates, especially for diabetics, slows glucose absorption and prevents sudden sugar spikes 30-60 minutes after meals. High glucose peaks trigger inflammation linked to diabetes and heart disease.
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