Eating salads daily might seem like the healthiest choice for your body, especially since most nutrition experts agree that consuming fruits and vegetables daily can enhance a person’s health. The 2015-2020 Dietary Guidelines for Americans recommend eating a variety of vegetables and fruits (especially whole fruits) as part of a healthy eating pattern. These guidelines, informed by existing nutrition research and updated every five years, note that “vegetables and fruits are associated with a reduced risk of many chronic diseases, including [heart disease], and may protect against certain types of cancers.”
Consuming only salad daily ensures an abundance of fruits and vegetables at each meal. Since fruits and vegetables are high in fiber and low in calories, it’s plausible that eating only salad might help reduce overall calorie intake. A study published in The New England Journal of Medicine supports this, finding that high-fiber, low-calorie diets correlate with weight loss and maintaining a lower BMI (via Scientific American).
Eating salad every day will help you get your five a day
The 2015-2020 Dietary Guidelines for Americans suggest adults should consume five servings of fruits and vegetables daily. One serving equals one cup of leafy greens, half a cup of other vegetables, half a cup of fresh fruit, or half a cup of dried fruit. Unfortunately, the Centers for Disease Control and Prevention (CDC) reports that only one in ten American adults actually meets this “five a day” goal. As CDC nutrition researcher Seung Hee Lee Kwan stated, “we’re missing out on the essential vitamins, minerals, and fiber that fruits and vegetables provide.”
Eating only salad daily would almost guarantee five servings of fruits and vegetables per day. Consider this: a lunchtime salad with two cups of leafy greens and a half-cup each of tomatoes, cucumbers, and chopped apple provides all five recommended daily servings of fruits and vegetables. Even a salad half that size at every meal would more than suffice.
The fruits and vegetables you put in your salad reduce your risk of chronic disease
Consuming only salad every day boosts vegetable intake, given that salads are inherently rich in vegetables. You’d likely consume more fruit too, as items like raisins, strawberries, and chopped apples add sweetness to salads. Essentially, eating only salad means consuming loads of fruits and vegetables, which are undeniably healthy.
According to the United Kingdom’s National Health Service, fruits and vegetables are excellent sources of essential vitamins, minerals, and dietary fiber. They can also help reduce the risk of heart disease, stroke, and certain cancers. Harvard Health notes that while “no single fruit or vegetable” provides all necessary nutrients for good health and disease reduction, a variety of different fruits and vegetables each day can suffice.
Leafy green vegetables – the base of most salads – are especially good for the body
If you’re consuming only salad daily, you’re likely eating plenty of leafy greens, as foods like lettuce, spinach, kale, and arugula form the base of most salads. This is excellent for your health. A 2016 meta-analysis published in JRSM Cardiovascular Disease found that higher leafy green vegetable consumption was linked with a significantly lower risk of heart disease across eight previous studies from various regions worldwide.
Leafy greens benefit more than just the heart. A 2018 observational study in Neurology found that higher leafy green vegetable consumption was associated with slower cognitive decline. Study subjects who ate the most leafy greens experienced cognitive decline at a rate equivalent to being 11 years younger in cognitive age than those who consumed the least. While further research is needed, the potential brain benefits of leafy greens should prompt daily consumption.
Your daily salads are great for your digestion
Fruits and vegetables are healthy largely because they are rich in fiber, a compound in plant foods that your body can’t digest and absorb. There are two types of fiber: soluble and insoluble. Soluble fiber forms a gel when mixed with water and can help lower blood cholesterol and blood sugar. Insoluble fiber helps move food through your digestive system, bulking up your stool and preventing diarrhea (via Mayo Clinic).
Eating only salad every day means you’ll likely get at least the recommended daily amount of fiber, which is 25 grams per day for women and 38 grams for men 50 years or younger. The insoluble fiber in vegetables like cauliflower, green beans, potatoes, nuts, and beans helps keep food moving, preventing feelings of blockage or bloating.
Insoluble fiber isn’t just beneficial for digestive comfort. Studies have found that high-fiber diets lower the risk of colorectal cancer, possibly due to fiber fermenting in the colon having a protective effect, as explained by the Mayo Clinic.
Eating salad helps with blood sugar control
Eating only salad daily could help improve blood sugar control. Good blood sugar control can lower the risk of developing diabetes. According to the American College of Cardiology, evidence shows that people consuming the most fiber have an 18 percent lower risk of type 2 diabetes than those consuming the least fiber. If you have diabetes, the American Diabetes Association recommends at least 14 grams of fiber per 1,000 calories to aid blood sugar control, digestion, and reduce the risk of other chronic diseases.
To ensure good blood sugar control, eat salads with more vegetables than fruits. Diabetes UK explains that while fruit can and should be part of your healthy diet, it’s crucial for those with diabetes or at high risk to pay attention to portion sizes, as eating several servings of fruit (which has natural sugar) at once might cause a sharp rise in blood sugar.
Eating salad is good for your heart health
Fiber has numerous benefits, including potentially reducing heart disease risk. The American Heart Association (AHA) explains that eating ample fiber benefits heart health in two ways.
First, high-fiber foods like fruits and vegetables can aid weight loss or maintenance by helping you feel full on fewer calories, as fiber occupies space in your digestive system without being absorbed. Second, the AHA recommends filling at least half your plate with fruits and vegetables at every meal – a no-brainer when eating salad – because the vitamins, minerals, and other nutrients in these foods may help prevent heart disease and stroke.
The AHA further recommends eating at least one serving daily from each of the five main color groups: green, white, orange/yellow, red/pink, and blue/purple. This ensures a broad range of nutrients.
Healthy fats are a must for your daily salads
Eating only salad daily doesn’t mean eating just fruits and vegetables without anything else. Healthy fats are essential in every salad for several reasons. First, fat aids in the absorption of fat-soluble vitamins found in fruits and vegetables (via ScienceDaily). Without any fat in your salad, many vitamins would pass through your system unabsorbed.
Second, unsaturated fats are beneficial themselves. According to the American College of Cardiology, unsaturated fats – those from plants, except coconut oil which is saturated – can lower heart disease and stroke risk. Because fat is more calorie-dense than carbs or protein, with 9 calories per gram, it can help you feel full longer. Common sources of unsaturated fats include olive oil, avocado, nuts, seeds, and fish, all excellent salad add-ins.
The nuts and seeds on top of your salad may add years to your life
Eating only salad daily can become monotonous, but adding different nuts and seeds as salad toppers at each meal is a way to keep things interesting. Nuts and seeds are easy to buy in bulk and can be stored in your pantry for months. As Harvard Health noted, “mounting evidence suggests that eating nuts and seeds daily can lower your risk of diabetes and heart disease and may even extend your life.”
Additionally, a 2017 review published in the Journal of the American Medical Association found that nuts can improve satiety and might help you burn more calories overall, although the reason isn’t entirely clear. It’s a phenomenon warranting further research that scientists still don’t fully understand. Meanwhile, it’s a great excuse to add nuts to your daily routine.
You may lose some weight initially when eating only salad every day
If you’re eating only salad daily hoping to lose weight, here’s a fact that might cause reconsideration: it won’t necessarily result in sustained weight loss. A 2018 review published in Medical Clinics of North America found that although eating fewer calories (likely if you eat only salad) will lead to short-term weight loss, not everyone maintains that weight loss long-term.
The review explains that after weight loss, your body burns fewer calories, so losing more or maintaining weight loss requires eating less and less. Second, evidence shows no single diet is inherently better for weight loss than another. Across all studies, subjects are more likely to lose weight and keep it off if their diet is sustainable long-term. For most, eating only salad daily isn’t very sustainable.
Eating only salad every day could backfire
While salads are nutritious, eating only salad daily might not be great for overall health. Restrictive diets can lead to yo-yo dieting, contributing to weight cycling and potentially leading to chronic inflammation, insulin resistance, and cardiovascular disease, according to registered dietitian Wendy Lopez in an article for Self. “Restrictive dieting also leads to stress, increased risk for disordered eating, and feelings of poor willpower when dieting goals aren’t met,” she added. “Dieting probably isn’t great for your health, physical or mental.”
Restricting yourself to only salads will likely increase cravings for less nutritious foods, like sweets or fast food. When you do indulge, you’re likely to overeat compared to if you hadn’t restricted them. This is backed by years of research, and a 2017 review in the Annals of the New York Academy of Sciences confirms that restricting food intake is a significant risk factor for binge eating.
If you struggle with an eating disorder or know someone who does, help is available. Visit the National Eating Disorders Association (NEDA) website or contact NEDA’s Live Helpline at 1-800-931-2237. You can also receive 24/7 Crisis Support via text (text NEDA to 741741).
Eating only salad every day may mean missing out on nutrient variety
Fruits and vegetables are excellent for health, but they aren’t the only important foods. Eating only salad daily generally is a low-carb diet, as salads are typically low in carbohydrates unless you’re adding croutons or pasta. While research shows that low-carb diets are more effective for short-term weight loss and metabolic health, evidence suggests they aren’t sustainable long-term.
Imagine eating salad for breakfast, lunch, and dinner, with maybe a mini salad or two for snacks. Does that seem feasible for a month? What about a year? Would you give up tacos, pasta, pizza, and dessert forever? Likely not. And you don’t have to. Research shows whole grains, dairy, and non-salad foods can and should be part of a healthy diet (via Harvard Health).
Eating only salad every day is too expensive for many people
Unless you have an unlimited food budget, eating a large bowl of fruits and vegetables at every meal might be unrealistic. A 2018 review in Healthcare (Basel) noted that the optimal diet must be safe, healthy, culturally acceptable, and economically affordable. Unfortunately, fruits and vegetables can get expensive. As Vox reported in 2018, fresh produce is more expensive to grow and harvest than crops destined for processing, like soy and corn.
Cost is just one barrier to eating enough fruits and vegetables. A 2018 review in Family and Consumer Sciences found that fruits and vegetables are less convenient than packaged or fast food as they require more preparation. They also have shorter shelf lives than processed alternatives, posing a challenge for those who can only grocery shop once a month due to schedules or lack of transportation. For these individuals, eating only salad daily isn’t an option.
If you only eat salad, your body might miss out on the benefits of complex carbs
Carbohydrates sometimes have a bad reputation, but they are an essential nutrient. Carbs like those in plant foods (including fruits and vegetables) and dairy are your body’s preferred energy source, derived from simple and complex carbs. Simple carbs are sugars found in various sources like raw sugar, brown sugar, corn syrup, and fruit juice. Complex carbs, however, consist of several sugar molecules forming starch molecules. Complex carbs – like whole grains, beans, and starchy vegetables – also contain fiber (via Healthline).
Due to their complex structure, complex carbs digest slowly and provide sustained energy. Sugars digest quickly and can lead to sugar spikes and crashes, resulting in fatigue, as explained by Healthline. Instead of eating only salad daily, ensure you include complex carbs (healthy carbs) in your diet for energy and satisfaction.
Eating salad once a day is better for your body than eating only salad
Committing to eat only salad daily is extreme. A better approach? Commit to eating salad once daily to boost fruit and vegetable intake and improve health. According to the World Health Organization (WHO), “the benefits of eating a wide variety of foods are also emotional.” Food isn’t just about physical health and nutrition; it brings people together to share and celebrate.
“Healthy eating is a good opportunity to enrich life by experimenting with different foods from different cultures, origins, and preparation methods,” according to the WHO. While salads allow experimentation with new ingredients – adding a new vegetable, nut, or mix-in – it’s not the only way. Including other meal types and flavors helps consume a variety of nutrients and feel more satisfied.
Salad, especially with dressing, can cause heartburn
It’s common knowledge that when we eat or drink, it travels down our esophagus to our stomach, where it’s broken down by stomach acid. However, WebMD notes that stomach acid can sometimes enter the esophagus and cause burning pain, known as heartburn. Unfortunately, several salad ingredients can trigger this issue.
According to WebMD, those prone to heartburn might avoid dressing on salads, particularly creamy and oily ones. Even homemade dressings require caution regarding ingredients. For example, Bon Appetit offers a dressing recipe with sour cream, lemon zest, and lemon juice, all potentially heartburn-inducing. Other popular salad ingredients that may trigger heartburn include tomatoes and raw onions. Even potato salad, although not a traditional green salad, can cause heartburn.
Not everyone consuming heartburn-triggering foods will experience heartburn, as WebMD notes. If unsure whether your salad causes heartburn, consider keeping a food journal to track when attacks occur and their severity.
Salad can cause bloating and gas
What do you like in your salad? Perhaps your go-to ingredients include fresh carrots or ripe tomatoes, or maybe you prefer refreshing cucumber slices or a few beans for protein. Unfortunately, while these foods have nutritional benefits (discussed elsewhere in this article), they can also cause bloating and gas (via Livestrong).
Keep in mind that foods like legumes, carrots, tomatoes, and cucumbers contain fiber. While fiber isn’t digestible, some can dissolve in water (soluble fiber). However, the fiber in these foods is insoluble, meaning it doesn’t dissolve in water. The International Foundation for Functional Gastrointestinal Disorders confirms that insoluble fiber can lead to gas and bloating. The Foundation also cautions that cabbage, another common salad ingredient, contains insoluble fiber and could cause bloating and gas.
Not everyone will react the same to a food, but as Livestrong points out, someone with irritable bowel syndrome (IBS) might experience gassiness and bloating from insoluble fiber. However, insoluble fiber can help with constipation, which is sometimes a symptom of IBS, according to the Mayo Clinic. If you have IBS, consult your healthcare professional about the appropriate amount of insoluble fiber to avoid unnecessary digestive issues.
Some salads can help lower blood pressure
Salad bars are akin to Build-A-Bear Workshop, offering choices to build your ideal salad. The ingredients you choose can affect its health benefits. For instance, consider using Swiss chard if you have hypertension (high blood pressure). As a paper in the Journal of Clinical Hypertension explains, Swiss chard is a good magnesium source, aiding blood pressure management. Swiss chard also contains potassium, which can help lower blood pressure (via Healthline).
If you don’t enjoy Swiss chard, other blood pressure-friendly salad ingredients exist. Tomatoes are rich in potassium and lycopene, a pigment potentially beneficial for the heart and reducing high blood pressure risk, as noted by a study in Frontiers in Pharmacology. Additionally, broccoli is potentially good for hypertension due to its high flavonoid antioxidant content, which can help lower blood pressure (per Nutritional Reviews).
Carrots can also be an excellent addition to salads for hypertension. The key to their health benefits lies in compounds that assist with high blood pressure by reducing inflammation in the body (via Nutritional Journal).
Salads can help build up your muscle
When considering foods for muscle building, salads might not be the first to come to mind. However, as Men’s Health notes, a variation on the classic Cobb salad could aid bodybuilding goals.
A Cobb salad includes more than just vegetables. According to Eat This, Not That!, its ingredients can include bacon, hard-boiled eggs, blue cheese, chicken, and Roquefort cheese, alongside avocado, tomatoes, lettuce, and red wine vinaigrette. While the dish’s name origin is debated, it’s often attributed to Brown Derby restaurant owner Robert “Bob” Cobb. Nutritionist Alan Aragon told Men’s Health that a salad’s muscle-building ability lies in its protein, carb, and fat combination. “Protein and carbohydrates work together to promote muscle synthesis,” he said. “Fats support testosterone production and keep you satisfied.”
Men’s Health recommends at least 30 grams of protein, carbs, and fats for a muscle-building salad. Besides Cobb salad ingredients, Seattle chef Tom Douglas suggests foods like hanger steak, shrimp, cherry tomatoes, and sugar snap peas for salads with bodybuilding benefits.
Salads and food intolerances
Let’s clarify: a food intolerance and a food allergy are distinct conditions with similar symptoms (via Healthline). As the Mayo Clinic explains, food intolerances usually affect the digestive system, while food allergies involve the immune system. Food intolerances are typically less severe than food allergies. However, be aware of potential salad ingredients triggering food intolerance symptoms.
According to Healthline, some foods contain histamines, which can cause intolerances. Common salad ingredients high in histamines include aged cheeses, avocados, and vinegar. Dried and citrus fruits are also significant histamine sources. If you add protein to your salad, remember cured meats contain large amounts of histamines.
If you suspect a histamine-related food intolerance, consider keeping a food journal to track potential symptoms. These include stomach cramps, hives, diarrhea, headaches, anxiety, and itching. Low blood pressure and flushed skin may also indicate histamine intolerance. Additionally, some may have an intolerance to egg whites, making hard-boiled eggs in a salad unsuitable.
Salad can interfere with blood clotting medication
If you or someone you know is on a blood thinner like coumadin, be cautious about salad ingredients. According to The University of Texas Southwestern Medical Center (UT Southwestern Medical Center), coumadin reduces blood clot formation risk. However, certain salad foods can interfere with coumadin’s effects.
Vitamin K is crucial for blood clot formation, and foods like lettuce, kale, cabbage, and spinach are excellent sources. Kale is particularly high in vitamin K, with 472 micrograms per cup when raw. Lettuce varieties like bibb, butterhead, and Boston have 56 micrograms of vitamin K per cup raw.
Does this mean you can’t use these salad staples? Consider smaller portions. Darker greens contain more vitamin K, so choose lighter lettuces to lower intake. Consult your healthcare professional about risks affecting your health.
Eating salad can change your urine
Fans of Austin Powers will recall a scene where Powers eats asparagus, affecting urine scent. According to the Cleveland Clinic, it takes 15 to 30 minutes post-asparagus for urine to become odorous. Asparagusic acid in asparagus affects urine smell, as can other salad ingredients like onions and garlic. Remember, some salad dressings contain garlic, like a Caesar dressing on Bon Appetit which requires one large garlic clove.
Besides scent, some salads change urine appearance. Beets contain betacyanin, making urine red (via Everyday Health). However, not everyone eating beets experiences this.
Bagged salad and the risk of E.coli
With a busy schedule, bagged salad might seem a convenient way to maintain a healthy lifestyle. However, be aware of potential risks when shopping for salad ingredients.
According to NBC News, bagged salad was linked to E.coli infections in Minneapolis in 2006. E.coli (Escherichia coli) is a bacterial group, as explained by the Centers for Disease Control and Prevention (CDC). Not all E.coli strains cause illness, but consuming harmful strains like E.coli 0157 can lead to pneumonia, diarrhea, and urinary tract infections. CDC’s Dr. Steve Swanson noted, “… next to ground beef, lettuce is the most commonly implicated food item for E.coli 0157 infections.”
Cooking foods like beef can kill E.coli bacteria, but salads are typically served cold with raw vegetables. Former FDA food safety head Dr. Robert Brackett recommends washing even pre-washed lettuce for added safety (via NBC News). Ensure salads are properly refrigerated, and avoid eating lettuce past its expiration date.
