Switching to healthy eating is not a long journey, there are many small changes you can make to your diet to achieve fast results in terms of health and energy. To help cut out the bad stuff without compromising on taste, Check out my healthy easy food swaps.
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refined sugar to natural sweeteners
I call it the root of all evil and health problems most people over-consume, it is linked to all kinds of diseases: development of insulin resistance, fatty liver, type 2 diabetes, and cardiovascular disease and the list is long.
I consider this is the biggest change anyone can make and it will come with a lot of health benefits, if you suffer from fatigue especially after eating and high levels of stress then you have to ditch the sugar.
WHAT COUNTS AS REFINED SUGAR?
Almost Anything with the word “sugar” (granulated sugar, brown sugar, powdered sugar, cane sugar … etc)
High fructose corn syrup
Artificial sweeteners (aspartame, sucralose, saccharine)
Most important any processed food with added sugar in it
Stevia my favorite, comes from the stevia plant and it is calorie-free and natural (make sure to have the pure stevia without anything added)
Raw local honey Honey is rich in antioxidants and natural energy booster. I love honey, I used it mostly with my tea and for baking (make sure it is raw, not heated, high quality)
Organic Coconut sugar has a similar taste to sugar, but lower in the glycemic index, if you don’t have any health issue related to insulin resistance, high blood glucose levels, obesity, overweight I recommend you to start with it. (make sure it is organic)
Alcohol sugar (xylitol, erythritol ) Despite the name, they contain no alcohol, almost no calories, occurs naturally in many fruits, great for tooth problems, no after taste (just don’t over-consume it )
If you are not sure which one to pick, just give them all a try and see which one suits you and improve your health.
Vegetable oils to olive oil
Vegetable oils including sunflower oil, soybean oil, corn oil … are highly inflammatory to the body and only cause health problems, this due to the omega-6 to omega-3 ration, it makes food taste good but in the other hand slowly destroys your health, and if you are like me, frying food all the time it is highly recommended to immediately switch to olive oil.
Olive oil has plenty of health benefits, rich in antioxidants and way less processed (make sure it is extra virgin and if you can get cold-pressed it is the best ).
I use olive oil in all my cooking and I think you should do it too.
Another great option is coconut oil, it has great antioxidants and anti-inflammatory properties. Honestly, I never tried to cook with it, at least until now.
white flower to gluten-free/oats flowers
products like bread, pasta made of white flour or white wheat or sometimes it is called just wheat(just be aware when you read the labels), whatever, it is refined wheat where all the nutrient is removed and they add some sort of additives and chemicals and you don’t want to consume that. On the other hand, products made with whole-grain contains fiber, minerals, and other nutrients.
if you have any health issues related to insulin resistance, high blood glucose levels, obesity, overweight or you have gluten intolerance which most people do, you should limit grains even the whole-grain. it is high in the glycemic index, it will massively raise your blood glucose and harm your gut, however, a small piece of oat-meal bread for example will not make harm.
But if you are healthy, fit, and have no health problems and you know you can tolerate gluten and you also love bread, pasta, then it is recommended to go for whole-grain or multi-grain products.
For bread, there are other low carb healthy options like coconut flour bread and almond flour bread but usually, it is expensive and hard to get unless you make it at home.
For pasta, there are chickpeas, lentil, spinach … pasta.
Also it is important that you Make sure your product does not have any trash added ingredients like sugar, soy and vegetable oils …
“Healthy does NOT mean starving yourself EVER. Healthy means eating the right food in the right amount”. – Karen Salmansohn
Regular milk to plant-based milk
I’m not vegan but I’m very aware of what regular milk can do in term of harm to the human body, I stopped drinking milk along time ago before even starting eating healthy, simply because I never felt good after consuming it, and by time after reading a lot about it I realized that I made a good decision. I guess it is because of the lactose intolerance which most people have that may lead to abdominal pain, bloating, gas, nausea, and diarrhea. Add on top of that all the hormones and chemicals found in regular milk. So if you are 100% sure that you can tolerate milk, go for grass-fed organic only.
If you wanna play it safe and keep your gut healthy, there is a good variety of alternatives which are plant-based milk, Non-dairy milk comes from plants — like soy, nuts, seeds, or grains like oats or rice — instead of cows.
My 2 favorites are almond and coconut milk, there is also oat, hemp milk and the list is long, however, most of them taste good and offer a good amount of nutrients.
Stay away from soy and rice milk as they are the cheapest choice and obviously the least quality.
Again make sure it is organic, with no added sugar and crapy ingredients.
table salt to Himalayan salt/ sea salt
This is the easiest swipe you can do and you should take immediate action to change your regular salt. Table salt is heavily processed and mixed with anti-caking agents and other additives.
Himalayan Salt and Sea Salt is affordable, tastes the same as table salt and lasts for a really long time, I think the last time I bought my Himalayan salt was a year ago.
As I said I like Himalayan Salt it is less processed, does not include additives. it contains up to 98 percent sodium chloride. The rest of the salt consists of trace minerals, such as potassium, magnesium, and calcium.
Also, I think people buy table salt because it is the only option they find in most grocery stores and they are not aware of its negative effects.
So these were the changes that should everybody start doing right now to achieve a healthy life. it is a small change that will have a big impact.
In the short term, you will start to feel better, healthier, more energy, and less stress.
In the long run, you will prevent yourself from a lot of diseases and health problems that most people have, you will be able to live longer and healthier.
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