Nutritionists recommend salad strategies for blood sugar and weight management

Health experts and nutritionists are sharing dietary strategies centered on salads to manage blood sugar and support weight loss. Japanese diabetes authority Zenji Makita suggests consuming “energy salads” composed of diverse colorful vegetables paired with proteins such as eggs, chicken, fish, or seafood to increase nutrient density.

Makita recommends specific combinations, including purple cabbage with chicken, warm asparagus with shrimp, and smoked salmon with broccoli. He advises using olive oil and vinegar for seasoning while noting that while vegetables provide essential phytochemicals, salads are not a guaranteed cure for diabetes or cancer and must be part of a balanced diet.

In a separate guide, registered dietitian Audrey Tam highlights the importance of selecting low-calorie dressings to avoid hidden calorie traps. Among 16 recommended options, Bragg Organic Apple Cider Vinegar is noted as having 0 calories per tablespoon, while other low-calorie choices include Kewpie oil-free sesame dressing and Ajinomoto low-calorie mayonnaise.

Tam also outlines a seven-step method for constructing nutritious salads: starting with leafy greens, adding various vegetables, incorporating low-fat proteins, including low-fat cheese, adding complex carbohydrates for satiety, topping with textures like nuts or avocado, and finishing with 1–2 tablespoons of low-calorie dressing. Experts caution that even low-calorie dressings should be consumed in moderation to manage sodium intake.