This is what happens to your body if you eat salad every day
She is the queen of healthy dinners. Salad is still one of the star dishes of our Mediterranean culture, as in addition to being full of different types of vegetables, it is usually seasoned with olive oil, the liquid gold of Spanish gastronomy. Who has not used it to accompany a good Spanish omelette or some chicken fillets cooked on the grill?
It is actually the best option to eat the recommended daily amount of vegetables for those who could never tolerate the taste and texture of other more classic vegetables, such as broccoli or spinach. It is enough with a little lettuce, onion, tomato and (if that) a can of tuna to enjoy its flavor and its positive effects on the body. There are also more elaborate ones, being able to add carrots or olives and thus make a slight variation in the flavor of the dish.
"If the salads are not completed with another more nutritious dish, the absence of macronutrients will make us hungry"
But are they as healthy as they appear to the naked eye? What if we get into the habit of having a salad every day? Obviously, it is infinitely much better to gorge yourself on salads rather than fried or sweets. The worst that could happen to you is that you will end up getting very tired of its taste and stop betting on it so regularly. But beyond this, the magazine 'Eat This Not That' has consulted with a number of experts to explain what will happen if you suddenly find yourself eating salads every day.
You will get much more fiber
The main effect, which is very positive, because if you eat fiber every day you will be significantly reducing the risk of long-term obesity and type 2 diabetes. In the same way, it also helps control blood cholesterol, as confirmed Lauren Hoover, American dietitian. "Therefore, if we are strategic about what we put in our salads, we can get many health benefits by eating them frequently," he emphasizes. If you want to add more fiber to your salads, you can add an extra carrot, cucumber or tomato.
But you will be much hungrier
Just as important as getting a good daily amount of fiber is making sure you get enough nutrients with each meal, otherwise there is a greater chance stay hungry and then turn to other types of food to satisfy ourselves, or snacking between meals, which will weigh on your weight loss goals. "If the salads are not completed with another more nutritious dish, the absence of basic macronutrients such as lean proteins, healthy fats or carbohydrates will make us hungry," says Hoover.
Vegetables, in addition to being great containers of fiber, provide a series of key vitamins that have an antioxidant function, such as A and C. "They also have a wide variety of phytonutrients or natural veteran compounds that can help prevent and combat certain diseases ", he asserts for his part Toby Amidor, expert nutritionist. So much so that a study published in the 'Journal of the Academy of Nutrition and Dietetics' reflected that those people who recognized eating a lot of salads had higher levels of vitamins A, B-6, C, E, K, as well as folic acid, magnesium, or potassium.
But also fats …
Obviously, it is one of the healthiest dishes out there, but that does not mean that it has unwanted effects. The study cited above also found that regular salad eaters reported higher amounts of sodium, fat, and sugar in the blood. What is this about? Basically and according to Amidor, because most people add caloric ingredients to make salads more palatable. "Salads to which cheese, nuts, avocados or sauces are added can greatly increase the number of calories we eat," Amidor emphasizes. We must be careful with the dressings that we put on them, since it is not the same to resort to olive oil than to prepared sauces such as mayonnaise.
And above all, more gases
Salads are very good for digestion because it is easy for the body to digest them and in turn they help to cleanse the intestine. However, if you abuse them or overeat, they can make you feel more bloated or gassy. A recent study showed that lettuce can cause a bloated feeling in the stomach, either because increases the volume of gas in our intestines by fermentation or also by the contractions that the abdominal wall must carry out to digest them.
In conclusion, the salad is one of the healthiest and most nutritious options when it comes to thinking about a healthy diet. But if you go overboard or do not complement them with other foods, you will not only feel hungrier or get bored more easily with their taste, but you will also notice a greater accumulation of gases in your intestines. The best, as always, is to eat a variety of food and focus on fruits and vegetables, without neglecting the proteins.