For a salad to be balanced and satiating, it must combine proteins, fibers, volume (vegetables), and healthy fats, while remaining mindful of the dressing's composition.

noli's read

This advice aligns solidly with current principles of behavioral and physiological nutrition. The importance of proteins for satiety is widely documented by meta-analyses (e.g., Leidy et al., American Journal of Clinical Nutrition), confirming that they increase the hormonal response related to satiety. Fiber intake is recognized for slowing gastric emptying, which effectively aids in hunger management, as supported by observational studies on the microbiota and glycemic control. The addition of lipids (fat-soluble) is crucial for the optimal absorption of certain vitamins (A, D, E, K), a fact established by research in nutritional biochemistry. The warning against commercial dressings is relevant because they are often hidden sources of ultra-processed ingredients and high caloric densities. The suggestion to replace these dressings with a skyr base is a practical and validated approach to reducing energy density without sacrificing volume or taste. Overall, the approach is balanced and based on well-understood physiological mechanisms.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015
3. 3Reynolds A et al. 2019
4. 4Jovanovski E et al. 2019