Ranch salad dressing, the best selling salad dressing in the USA since 1992 is a dressing, a dip, and a flavoring substance. Used in homes and restaurants, it can be made from scratch or purchased commercially. What is its nutritive value? Does it possess any health benefits?
Ranch salad dressing
Ranch salad dressing is a very popular salad dressing in the United States of America, industry analysts say. This dressing consists of buttermilk, onion, garlic, mustard, chives, salt, herbs and other spices in mayonnaise or oil emulsion base. Since 1992, it holds the top rank in best selling salad dressings.
Ranch salad dressing (Source: Epicurious)Often, people use it also as a dip or sauce for nachos etc. It is an accompaniment with French fries and as a flavoring substance with mashed potatoes or similarly mashed other starchy type of foods.
It is commercially available in a bottle ready-made. Or as a powdered mix that can be prepared with water. One can also use fresh ingredients and make it at home. The way it is made determines its caloric content and nutrients. The ready made commercial ranch preparations have high amount of calories, fat, and salt. Some varieties have some amounts of vitamin K in them.
Nutritional facts
As per USDA, 30 grams or 2 tablespoonful of ranch has 129 calories in it. Fat is 13.4 grams and sodium is 270 mg. Saturated fats are 2.1 grams while monounsaturated fats are 2.8 grams and polyunsaturated fats are 7.7 grams. Carbs are 1.8 grams whereas fiber is nil. Sugars are 1.4 grams and protein is 0.4 grams. Vitamins and minerals are negligible in this dressing. If canola oil is used, it might provide vitamin K to the tune of 40.3 micrograms in one serving of 30 grams.
Salad with ranch salad dressing (Source: Woman’s day)Often one might exceed the amount of 2 tablespoons in a salad. Restaurant preparation of salads also might have more of ranch in it and this might alter the calories and nutrient values.
Some brands label the ranch as light or fat free but always check the labels to know the exact nutritional aspects. The glycemic index of this product would be low.
Health benefits
Ranch can help strengthen bones. The vitamin K if present in ranch prevents osteoporosis and makes bones strong. This dressing due to vitamin K can prevent cardiovascular accidents and protect the heart. The other benefits might be due to the fact that it promotes vegetable eating and this benefits of veggies are gained. It improves taste of salad and hence the intake of nutritious veggies. This is especially good in children and fussy eaters.
Ranch salad dressing (Source: Cooke and Kate)Garlic if put in the ranch is good for digestion and has antibacterial properties. It helps in control of blood sugar. There are claims that it has anti-tumor effects. But there are no scientific backing for these claims.
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This dress has buttermilk and hence people with allergy to milk or milk products should not consume it. Soy and egg allergic individuals should also be careful.