Introduction
The Italian dressing includes popular global condiments which hold a common part of the American cuisine and kitchens. Read the article to know the difference between homemade versions and commercially available salad dressings along with their nutrition, health benefits, allergies, and best way to store and use.
What Is Included in an Italian Dressing?
A salad can be prepared either at home or at a restaurant. Most individuals would certainly prefer the greens in the salad which derive their zesty flavors from the dressing that is tossed or topped over them. The recipe of the first Italian dressing ever prepared was known to have originated in the United States in the early 1940s, which was a preparation of low-calorie-based Italian-inspired ingredients. The ingredients of the Italian dressing comprises of the following:
- A base of oil.
- Water.
- Lemon juice.
- Vinegar.
- An artificial or natural sweetener.
- Extra add-ons such as salt, pepper or diced pepper, basil, fennel oregano, and others.
Italian dressing is also popular from a nutritional perspective according to many health experts because the dressing tends to be much lower in calories as well as fat in comparison to the conventional or commercially available alternative cream-based dressings. Hence for all individuals looking forward to maintaining a healthy weight or looking to lose weight the healthy way, it can be a better choice than the creamier versions of salad dressing.
What Are the Drawbacks of Italian Dressing?
It is important to note that just like any food product, even the Italian dressing has its drawbacks as well. This is mainly attributed to the commercial production of salad dressings that tend to be highly processed with oils containing saturated fats and questionable amounts while also comprising higher amounts of added sodium along with added sugars in some dressings, to sweeten up the taste or flavors. Italian dressing production or manufacturing is also not much different nor any exception to these commercial preparation methods.
Hence, to ideally ensure the best nutrition benefits of this salad dressing, it is always better or wiser to prepare the salad dressing in the comfort of one's home. One can cut back on added sodium or sugars, and consume the Italian dressing for its healthfulness.
What Is the Nutritional Value of Italian Dressing?
According to the information enlisted by the USDA (United States Department of Agriculture), the Italian dressing facts are as follows:
- Fat: 0.109349 ounces.
- Sodium: 0.00105822 ounces.
- Carbohydrates: 0.3668492 ounces.
- Sugars: 0.2934794 ounces.
- Total Calories: 292 kilocalories.
One serving of Italian dressing, which is 3.5274 ounces, would contain only under 0.3668 ounces of carbohydrates. This can also be variable based on the recipe or preparation method. One cannot hope to gain any protein as such from the Italian dressing. They can however supply with trace or smaller amounts of essential vitamins and minerals such as vitamin K from olive or vegetable oil or vitamin E from olive oil. The significant micronutrient from a commercially purchased bottle of Italian dressing is definitely sodium. It is important to note that like all salad dressings, Italian dressing also contains high calories.
What Is the Composition of Store-Bought Italian Dressings?
Store-bought or commercially available Italian dressings have sweeteners incorporated like sugar, corn syrup, or high fructose corn syrup in high amounts (that can add up to the extra carbohydrates content). A minimal amount of carbohydrates would also be yielded because the preparation is from extra flavoring agents such as diced peppers, garlic, herbs, and others.
Italian dressing derives most of the calories present in it from the fat content, that is, around 1.001781 per serving. One can prepare a heart-healthy Italian dressing at home by using mono or polyunsaturated fat-based oils instead such as olive oil, canola oil, or safflower oil. Usually, the commercial preparation is also from vegetable or olive oil.
The major drawback of store-bought dressings is that they are easily prone to oxidation apart from being highly processed or refined. For even the commercial condiments one can purchase, also opt for the low-fat or fat-free Italian dressings that will be mentioned on the back of the product label. Using high-quality olive oil or canola oil, along with the same ingredients as Italian dressing, one can prepare a healthier version for main or side course dishes at home.
What Are the Health Benefits of Consuming an Italian Dressing?
Large-scale research studies demonstrate that the consumption of olive oil in Italian dressings can be related to an individual's reduced risk of developing cardiovascular or coronary heart disease.
However according to the American Heart Association, olive oil is not the only cardioprotective oil available and it can be easily substituted in the Italian dressing preparation based on the preference with either canola, corn, peanut, soybean, safflower, or sunflower oils. These oils enlisted also have only minimal amounts of saturated fat and can certainly contribute to a heart-healthy diet.
The ingredients comprised in Italian dressing are almost free from the eight common food allergens listed by the USDA, the allergy risk to this dressing is quite low. For individuals with any history of food allergies, it is still wiser to be aware of what they are consuming, hence it would be safer to read the ingredient or the nutrition label of the salad dressing one purchase. For instance, individuals who are allergic to olive oil, vinegar, spices, dairy, parmesan cheese, bell peppers, diced peppers, or certain herbs found in Italian dressing, should refrain from consuming it.
How Can an Italian Dressing Be Stored?
While the oil-based dressings could possibly be refrigerated for around six to nine months, an Italian dressing prepared from dairy ingredients would last in the fridge for up to around six months. The shelf life of a homemade Italian dressing would depend on the ingredients used and their quantity, but it can last in the fridge for a lesser duration compared to commercial dressings.
Conclusion
Compared to the other popular global or American condiment dressings like ranch, Thousand Island, or blue cheese dressings, the Italian dressing is lower in both of calories and fat. Hence, one may find it suitable to implement in global health diets. Also, the homemade versions of the dressing can prove to improve heart health as well.
