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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:
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.
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.
Poppy Seed and Blush Wine Vinaigrette! ✅ Diabetic-friendly- sweetened with Allulose, a natural occurring sugar in figs and raisins that doesn't raise blood glucose!
Since diabetes and cardiovascular disease often go hand-in-hand, it is important to take these things into account. Opt for olive oil-based dressings such as balsamic vinaigrette or Italian dressing. There are also yogurt-based dressings in the refrigerated section that carry less fat and plenty of flavor!
Try a little lemon juice, lime juice, or a light vinaigrette. I have a bottle of walnut oil in my pantry which is very nice on salads, along with white wine vinegar and a little salt and pepper. You can also add yogurt or mustard and some fresh or dried herbs to your dressing.
“Crunchy noodles are like eating chips,” says Bonnie Taub-Dix, R.D.N., creator of BetterThanDieting.com and author of Read It Before You Eat It. All they add to your salad are calories (around 120 per half cup) and fat (half of those calories, at around 60 grams).
Italian dressing is often considered a healthy option when compared with creamy dressings because it's lower in calories and fat. But because it can be high in sodium and the calories quickly add up if you use more than the serving size, it's still important to watch the amount you eat.
Choose dressings made with avocado oil, olive oil or vegetable oils like canola, sunflower and safflower. But stay away from dressing that's high in saturated fat, which can lead to inflammation and chronic illness, possibly making your diabetes harder to control.
Apple cider vinegar is generally safe for people with diabetes when it's consumed in moderate amounts, such as a few tablespoons or less daily. People with diabetes can consume apple cider vinegar as the risk of adverse effects is low for them.
Peanut butter contains essential nutrients, and it can be part of a healthful diet when a person has diabetes. However, it is important to eat it in moderation, as it contains a lot of calories. People should also make sure their brand of peanut butter is not high in added sugar, salt, or fat.
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.
A person with diabetes can enjoy bananas in moderation as part of a balanced diet. The vitamin, mineral, and fiber content of bananas may even offer health benefits for people with diabetes, as long as an individual does not eat excessive portions.
A cup of cooked oatmeal (1/2 cup of dried oats) contains approximately 30 grams of carbs, which can fit into a nutritious meal plan for people with diabetes. Oatmeal is high in fiber and nutrients but low in saturated and trans fats and sugar and can help you maintain a healthy blood sugar level.
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.
A tuna salad recipe for people with diabetes is not really different than a recipe for someone without diabetes. Typical tuna recipes will use canned tuna, mayonnaise, chopped celery and or chopped onion. To cut back on the saturated fat and total fat, fat reduced mayonnaise can be substituted.
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.
Introduction: My name is Tyson Zemlak, I am a excited, light, sparkling, super, open, fair, magnificent person who loves writing and wants to share my knowledge and understanding with you.
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