The Atkins diet, developed by Dr. Robert Atkins, a cardiologist, places a strong emphasis on reducing carbohydrates and increasing protein consumption. Carbohydrates are a natural component of sugar, which is a common ingredient in many salad dressings. Although a green salad contains few carbohydrates, it also boasts little appeal to many dieters without the benefit of salad dressing for added flavor. Fortunately, some salad dressings contain few carbohydrates--making them safe to eat while on the Atkins diet.
Ranch Dressing
Creamy and tangy, ranch dressing works equally well as both a salad dressing and a vegetable dip. Although the carbohydrate content of any salad dressing will vary slightly, depending on the brand, the University of Georgia notes that ranch dressing contains approximately 3 g of carbohydrates per serving. Thus, adding ranch dressing to your salad won't drastically increase your carbohydrate intake and thwart your weight-loss goals.
Caesar Dressing
Caesar salad dressing has such a fan base that restaurant side salads are often split into two categories: regular and Caesar. Parmesan cheese gives this salad dressing its distinctive kick and is naturally low in carbohydrates. With only 1 g of carbohydrates per serving, Caesar salad dressing is a wise choice for spicing up your salad while on the Atkins diet.
Italian Dressing
Italian dressing boasts an oil and vinegar base that give it a light, vinaigrette consistency. The copious amount of herbs and spices in Italian dressing, however, make it a flavorful addition to salads, sandwiches and meat marinades. Italian dressing is a safe food product for Atkins dieters, as 2 tbsp. contain only 2 g of carbohydrates.
Blue Cheese Dressing
The slightly bitter flavor of the blue cheese crumbles in blue cheese dressing complement most green salads perfectly. Like ranch dressing, you can also use blue cheese dressing as a vegetable dip. At 10 g of fat per tbsp., blue cheese dressing doesn't fit into many diet plans, but its complete lack of any carbohydrates make it ideal for use on the Atkins diet.
French Dressing
Like Italian dressing, French dressing has an oil and vinegar base. The addition of tomato paste, however, gives this dressing a reddish hue and thicker consistency. It also boasts small amounts of nutrients, such as potassium, vitamin A and iron, that other salad dressings lack. You can make French dressing at home in a blender or purchase it pre-mixed at almost any supermarket. At less than 3 g of carbohydrates per tablespoon, this tangy dressing will spice up your salad without derailing your diet.
References
- U.S. Department of Agriculture: The Atkins Diet--Worthwhile or Worthless?
- The University of Georgia: Questions About Carbohydrate Counting
- Coppin State University: ARC Newsletter--Fast Food: Best Choices
- Sacramento City Unified School District: Carbohydrate Information for 2010-2011 Elementary Menu Items
- Nutrient Facts: Blue Cheese Dressing
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