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One Simple Salad Dressing May Benefit You in More Than One Way

If you’re like most Americans, you like your salad dressings creamy.

You may try “light” ranch or bleu cheese to reduce the fat, sodium and carb content — only to discover it’s not much better for you.

But what if you learned one simple salad dressing could benefit not just your health, but also your weight?

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.

That describes more than 100 million Americans, according to the Centers for Disease Control and Prevention.

Substantial research proves heart health benefits

Extra-virgin olive oil, a staple of the Mediterranean diet, is good for your overall health. But it’s especially good for heart health — a key consideration for anyone with prediabetes or diabetes.

One Spanish study looked at EVOO consumption and mortality in more than 40,000 people over 13 years. It found the overall risk of death was 26 percent lower, and the risk of death from heart disease was 46 percent lower, among those who consumed the most EVOO.

The team also looked at whether this benefit disappeared after a certain amount of EVOO was consumed.

“The results were clear,” says Dr. Todorov. “For those eating a typical 2,000-calorie diet, overall mortality fell by 7 percent, and heart disease mortality fell by 13 percent, for every 10 grams of EVOO they consumed.” Wow.

Small studies suggest glucose-lowering benefits

Two small studies suggest that the vinegar and oil dressing may have other benefits, as well. They focused on two beloved additions to our meals: bread and potatoes.

Because both foods are high in carbs, they are swiftly absorbed and quickly raise blood sugar. That’s not a good thing when you’re prediabetic or diabetic and trying to keep your glucose down.

The first study fed five volunteers simple meals on different days after fasting all night:

  • Lettuce dressed with olive oil, both with and without bread.
  • Lettuce dressed with olive oil and vinegar, both with and without bread.
  • Lettuce dressed with olive oil and vinegar (neutralized to lower its acidity), both with and without bread.

Their blood sugar levels were measured before, and 95 minutes after, each meal.

“When participants ate bread with lettuce, olive oil and vinegar, their blood sugar rose 34 percent less, on average, than when they ate bread alone,” says Dr. Todorov.

In the second study, conducted in Sweden, three healthy volunteers were fed:

  • Freshly boiled potatoes.
  • Cold-stored potatoes (boiled, then refrigerated for one day).
  • Cold-stored potatoes, dressed with olive oil and vinegar.

Researchers measured blood sugar and insulin levels multiple times in the two hours after each meal.

“Those who ate the cold-stored potatoes with olive oil and vinegar dressing had a 43 percent lower blood sugar response and a 31 percent lower insulin response than those who ate the freshly boiled potatoes,” says Dr. Todorov.

More research is needed to confirm the results of these small studies. But she recommends adding a salad with EVOO and vinegar to meals because of its potential to keep carbs from spiking blood sugar.

“Try making a potato salad with olive oil and vinegar dressing. Even better: Include other vegetables and chopped olives,” says Dr. Todorov.

Tips for buying vinegar and oil

When buying vinegar, look for apple cider vinegar that is raw, organic and unpasteurized, says Dr. Todorov. Or find red wine vinegar with 5 to 6 percent acidity.

And make sure the label on your olive oil says “extra-virgin.” If it says only “olive oil,” the product is a mixture of extra-virgin olive oil and refined oil, she says.

You also want cold-pressed EVOO. “The ripe olives have been mechanically pressed, without heat, so it is rich in polyphenols. These are typically lost in the processing of refined vegetable oils,” explains Dr. Todorov.

So, the next time you grab a salad, do your health a favor. Try replacing that creamy dressing with EVOO and apple cider or red wine vinegar.

SOURCE: https://health.clevelandclinic.org/why-one-simple-salad-dressing-benefits-you-in-more-than-one-way/


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Practice Policy Update Regarding COVID-19

Dear Patients:

Our patients, employees and family are our top priority at Long Island Spine Specialists, P.C.

We ask you to not visit any of our locations if you have symptoms such as fever, sneezing, coughing and possible shortness of breath.

Please cancel your appointment and re-schedule once you are feeling better and are no longer suffering with symptoms.

Only non-symptomatic patients will be seen. No exceptions.

Accompanying family members – including children – are asked to remain in the waiting area and will not be allowed to enter the exam rooms.

During this time of high concern regarding the spread of COVID-19 (Coronavirus) we are taking extra precautions to maintain the highest possible standards of safety and cleanliness. Please be advised that we are carefully following recommendations from both the CDC and WHO and are here to help guide you through this time if needed.

Some steps we are taking to keeping safe:

  1. We know how important cleanliness is and always maintain the highest standards of cleanliness. To further offer you peace of mind, we have increased the frequency of the cleaning of our office.
  2. Rest assured that hand washing is strictly followed. Hand sanitizer is available to all staff and patients.
  3. Additionally, if you have recently traveled to a country with high rates of the coronavirus or have been on a cruise, please reschedule your visit for at least 14 days from your return date. We will gladly accommodate your needs to reschedule. At that time, a telehealth interface can be arranged if necessary.

Find up-to-date and accurate information on the Centers for Disease Control and Prevention (CDC) website and feel free to reach out with questions.

- Your team at Long Island Spine Specialists, P.C.

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