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This roundup of healthy diabetes-friendly salad dressings has everything you need to shake up your salad routine! Add delicious flavor while keeping things low carb.
To dress or not to dress?
We’re talking about salad dressings, of course!
You’ve probably heard that choosing the wrong dressing can add unwanted sugar, fat, carbs, or calories to a well-intentioned bowl of greens. But the right salad dressing can really make your meal pop with flavor and keep you coming back for more.
The trick is to find a dressing that matches your health goals while making your salad irresistibly tasty! Because let’s face it: no one wants to eat a boring salad.
In fact, trying new salad dressings is a great way to shake up your salad routine. To keep things diabetes-friendly, I recommend choosing one that’s lower in carbs and won’t cause a spike in your blood sugar.
Or, better yet, make your own right at home. It’s easier than you think, and you can have complete control over all of your ingredients. After that, you can dress to your heart’s content!
Whether you prefer creamy dressings, tangy vinaigrettes, or a little bit of both, this list of 10 healthy salad dressing recipes has something for everyone!
With so many flavors to try, salads may become the most exciting thing on your menu.
This tasty Keto Ranch Dressing is easy to make, super fresh and flavorful, and doesn’t have any of the sugar or junk you find in the store-bought version!
This tasty Greek vinaigrette is easy to make and perfect for dipping raw vegetables, dressing a leafy green salad, or even marinating chicken breast or pork loin!
This avocado Caesar dressing has all the flavor of a classic Caesar dressing, but without all the fat and calories, AND the added bonus of delicious avocado!
Creamy Avocado Cilantro Lime Dressing is a superfood dressing packed with delightful flavors. This fresh and vibrant vegan sauce is super easy to make in less than 5 minutes.
Calories: 78 Carbs: 4g Protein: 1g Fat: 7g
The hardest part is picking which one to try first. Once you do, make sure to let us know what you think in the comments below!
Diabetes-friendly store-bought brands
I love making my own dressings so I have complete control over my ingredients. That being said, there are a few store-bought brands that I enjoy because they use clean ingredients, have no added sugars, and give my salad an amazing pop of flavor.
If you’re looking to purchase some pre-made salad dressing, here are a few I recommend:
Eating healthy is so much easier when I’m looking forward to my menu. That’s why I’m always keeping an eye out for new and exciting recipes to keep things fresh!
If you’re looking for some fun and tasty inspiration, these roundups have plenty of ideas I know you’ll enjoy:
Organic Girl makes a delicious creamy diabetic-friendly dressing that you won't even realize is a vinaigrette, due in part to the avocado it contains. This product also uses agave nectar, a low glycemic index alternative to sugar that still delivers on flavor.
Generally speaking, the healthiest salad dressing will be a vinaigrette like balsamic or oil and vinegar, while Caesar, ranch or anything with the word “creamy” will be the unhealthiest.
Yes, we're talking about oil and vinegar. More specifically, extra-virgin olive oil (EVOO) and apple cider or red wine vinegar. “Olive oil and vinegar dressing offers the most potential benefit for those with prediabetes or diabetes,” notes integrative medicine physician Irina Todorov, MD.
The ranch is hands down America's most beloved salad dressings. It is made from a number of ingredients such as buttermilk, mayonnaise, mustard, garlic, onion, chives, salt, and pepper. A creamier and richer version often features sour cream or yogurt for enhanced taste.
Best oils for vitamin E content include grapeseed oil, almond oil, and avocado oil. Oils rich in monounsaturated fat, phytochemicals, and alpha linolenic acid are best for salad dressings. These include extra virgin olive, canola, peanut, flaxseed, walnut, hemp, avocado, and almond oils.
But that doesn't mean you should skip the dressing. Studies have shown that fats — such as in avocados — actually help your body absorb the nutrients from some vegetables. The key is to choose the right ingredients and, ideally, make your own dressing at home.
Natural peanut butter is considered safe for people with diabetes. It's best to avoid the “low-fat” varieties of peanut butter. They sound healthy—but most brands simply add more sugar to make up for less fat. This can spike blood sugar levels and leads to more daily carbohydrates.
Yes, a person with diabetes can eat mayonnaise. Mayonnaise has less than a single gram of carbohydrates per tablespoon. But with 10 grams of total fat (1.6 grams of that coming from saturated fat) it can be considered high fat. So you may want to limit the amount of mayonnaise you eat or find an alternative.
Balsamic is one of several types of vinegar thought to limit spikes in blood glucose levels. One study suggests that, if taken in moderation prior to eating, vinegar can help people with type 2 diabetes better manage their blood sugar.
The first version of salad dressing was as simple as the salads themselves, composed of oil, vinegar, and salt; though the word likely didn't yet exist, Babylonians were essentially creating a vinaigrette.
As you can see, Italian dressing is generally the most calorie-dense, with French and honey mustard close behind. In terms of sugars, honey mustard packs the most, with 6 grams of sugar in a single 2 tablespoon serving! French dressing also loads the sugar into the same size serving.
Sugar: Ketchup and relish are common sources of sugar in Thousand Island dressing. Even small amounts can add up quickly, posing a risk to diabetics. Fat: The mayonnaise base contributes to a high fat content, which could be concerning for people managing heart health alongside diabetes.
Balsamic is one of several types of vinegar thought to limit spikes in blood glucose levels. One study suggests that, if taken in moderation prior to eating, vinegar can help people with type 2 diabetes better manage their blood sugar.
Watch out for super-creamy dressings such as ranch and bleu cheese — the ADA lists these as foods to avoid — and limit your intake of low-fat creamy dressings, such as light ranch, to occasional treats.
Introduction: My name is Merrill Bechtelar CPA, I am a clean, agreeable, glorious, magnificent, witty, enchanting, comfortable person who loves writing and wants to share my knowledge and understanding with you.
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