Whether you’re looking to improve your diet or get rid of the poor food choices overall, we’ve narrowed down the best whole food swaps to make eating all the more enjoyable and health. This guide will help you incorporate nutrient dense foods rather than the classic ingredients.
Check out these four whole food swap ideas you should try for your next meal.
RAW APPLE CIDER VINEGAR
Raw apple cider vinegar can be used to replace balsamic vinegar or red wine vinegar. You can add it to your salads, soups, dips, and sauces to balance the natural flavor and add the desired acidity. What makes raw apple cider vinegar ideal is the unpasteurized version that contains gut-friendly bacteria and probiotics that the body needs.
Replace peanut butter with a swap of tahini. You can use tahini for sandwiches, vegetable dips, smoothies, desserts and even by itself. Whatever you use peanut butter for, tahini makes a great swap. Not only does tahini contain healthy fats and protein, it is also filled with vitamins and minerals that include iron, calcium, and vitamin B. This is also a great swap for those who are allergic to peanuts.
Frozen peas can be used to replace frozen fruits or bananas. You can add frozen peas to smoothies and healthy bowls. What makes frozen peas great is that peas are ideal for those who go overboard with high sugar content. Frozen peas can boost fiber is smoothies and decrease the amount of sugar.
Do you hate mayonnaise or on a diet? You can use mashed avocado instead for your sandwiches, creamy bases, dips, salads, etc. This is an ideal swap for those who hate mayonnaise or looking for new ingredients to increase healthy fats, fiber, potassium, and vitamin E.
What are your favorite whole food swaps? Comment below and share your thoughts with us!
Let’s face it – no matter who we turn to, everyone will have their opinion of what to eat and what we shouldn’t eat. While many believe that fat is bad for us, health experts disagree and base on the kind of fat we eat. That’s why we’re here to debunk those crazy myths once and for all.
Check out these top five nutrition myths you need to let go of.
MYTH: CARBS ARE BAD
FACT: For years, fat was always the enemy to healthy weight loss. However, studies reveal that the glycemic and insulin index is misunderstood. Cholesterol makes hormones that include testosterone. Without insulin, our body will have no energy and can put our body out of balance. Reducing carbs can help lose fat, but it will make your miserably hungry all the time.
MYTH: ALL FAT EQUALS BAD FAT
FACT: We used to believe that eating fat will make you gain fat. However, studies reveal that eating cholesterol isn’t that cause of fat gain. Our bodies require omega3 and omega 06 fatty acids. Eating healthy fats like olive oil and avocados will help you lose weight and prevent sudden heart attacks. Just stay away from trans- fat.
MYTH: EGG YOLKS ARE BAD
FACT: Eggs are a great source of fats, proteins, and other healthy nutrients. Eggs are associated with in some cases of pre-existing conditions such as hyperglycemia or diabetes. However, eating high-cholesterol foods does not mean it will increase your cholesterol levels.
MYTH: RED MEAT CAUSES CANCER
FACT: The fear of cancer and red meat are greatly exaggerated. While there are some compounds like polyaromatic hydrocarbons found in smoked meat, cancer poses a risk for those with poor lifestyle and diet choices. Lay of too much processed, smoked or cured red meat.
MYTH: WHOLE WHEAT BREAD IS BETTER THAN WHITE BREAD
FACT: While whole-wheat bread is said to be healthier than white bread, their nutrition is very similar as both do not contain high amounts of fiber or micronutrients.
Got any myths we missed? Comment below and let us know what you think!
Have you heard about superfoods lately? The reason why these simple produce are called super is because they provide a lot of nutrients within a single serving. Imagine creating a dish filled with ingredients that will give your body what it needs. While not every super food is the same, check out these five super foods you might have in your kitchen right now.
Lemons are rich in vitamin C and also provide a tasty zing to your dishes. Lemon is such as versatile ingredient that is found in most kitchens. A single lemon contains nearly 139% of the recommended daily amount of vitamin C as well as calcium, vitamin B6, and copper.
The best way to consume lemon is to pour lemon juice in water every morning to get the digestive system moving.
Garlic is rich in sulfur, which is known to help keep the liver at its best health. Garlic is also known to detox the liver. It contains allicin, which has antifungal and antibacterial properties. This makes it ideal to consume on a daily basis, especially to help combat colds.
Fresh or dry, herbs are a great super food that contains large amounts of phytochemicals like carotenoids. This helps to boost the overall immune system as herbs are packed with vitamins, minerals, and antioxidants. Herbs contain vitamin A and C as well as manganese. The dried herbs will also include a good amount of calcium.
LIVER AND BEEF
Beef and liver provide a great amount of zinc per serving. Zinc is vital to the body is it is used in more than 200 enzymatic reactions to maintain proper health. Be sure to get enough zinc as just 100 grams of beef can provide 26% of the recommended daily amount of zinc.
A can of sardines is known to provide a rich source of omega 3. The DHA and EPA are essential as the human body is unable to produce them naturally. These essential fats help promote a healthy immune response and reduce inflammation in the body. Sardines are also a great source of vitamin D.
You don’t need to buy expensive foods to help you improve your health and body weight. Sticking to real whole foods will give your body the super power it needs to get through the day.