If you’re trying to make healthy decisions in order to shed a few pounds this summer, you may be opting for healthy side dishes at all your picnics and barbeques. From grilled vegetables to fruit salad, there are plenty of tasty, nutritious options to choose from. However, there’s one potentially unexpectedly fattening salad that experts say you should be wary of: coleslaw. While this dish may not always be healthy, there are a few key factors that could lead to weight gain, and there are several adjustments you can make to your recipe in order to assure you’re serving up (and eating) the healthiest slaw around.
To learn more about the potential health risks of coleslaw, especially when it comes to weight management, we spoke to nutritionist Mary Sabat. She told us that this salad typically contains high-calorie dressings and added sugar. Luckily, she also shared a few healthy alternatives so that you can keep that coleslaw-shaped spot in your heart filled. Find it all below!
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How coleslaw may lead to weight gain
Coleslaw is often considered a healthy side dish or sandwich topping thanks to the fact that it's a relatively light salad made of low-calorie cabbage. However, Sabat says that there are a few health concerns at hand if you're eating high amounts of coleslaw; the issues arise when you consider the ingredients that are added to the shredded cabbage.
For one, she points out that coleslaw typically contains high-calorie dressings. "Coleslaw dressings often contain mayonnaise or creamy dressings that can be high in calories and fat," she says, warning that "these additions can significantly increase the caloric content of the dish." Mayonnaise, in particular, is one condiment that health experts generally warn against if you're trying to lose weight. This high-fat sauce can lead to a number of negative effects on your health.
Then there's the issue of added sugar. Coleslaw typically has a tangy, sweet flavor—and it may contain sugary ingredients to create this flavor. "Some coleslaw recipes may include added sugar in the dressing or the addition of sweet ingredients like dried fruits," Sabat says. "These can increase the overall calorie count and contribute to weight gain if consumed excessively." Excessive sugar consumption is associated with a wide range of health risks, so it's important to limit your intake as much as possible.
Plus, she points out that just like any other food, eating large portions of coleslaw can ultimately result in weight gain. Unfortunately, many of us are likely to overindulge on this potentially sugary, fattening salad because it's quite light (and delicious). "Portion control is essential, even when consuming healthier options," Sabat reminds us.
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What to eat instead
Want to enjoy the tasty benefits of coleslaw without putting your weight loss goals at risk? Sabat recommends the following alternatives to traditional coleslaw:
Vinegar-based coleslaw: "Instead of using mayonnaise or creamy dressings, opt for a coleslaw made with vinegar or citrus-based dressings. These versions tend to be lower in calories and fat," Sabat tells us. Perfect!
Greek yogurt-based coleslaw: "Replace mayonnaise with Greek yogurt in the dressing," Sabat recommends. "Greek yogurt provides a creamy texture with fewer calories and more protein, making it a healthier option." Sounds delicious—and healthy. Greek Yogurt offers tons of health benefits!
Vegetable slaw: "Create a slaw using a variety of shredded or spiralized vegetables like cabbage, carrots, broccoli, and bell peppers. Toss them with a light vinaigrette or citrus dressing for a refreshing, low-calorie alternative," Sabat recommends. We're trying this ASAP!
The bottom line
Of course, having some coleslaw at a barbeque here and there certainly won't cause you to gain weight overnight. In fact, it makes a much better side dish than ultra-processed options like potato chips. However, if slimming down is your goal, it's best to limit your intake of sugary, mayonnaise-based coleslaw and replace it with Sabat's healthy recommendations instead.
