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Any time you find a healthier alternative to a not-so-healthy food that you enjoy is a great way to better your health. Unfortunately, avoiding those not-so-healthy foods or limiting them as much as possible is essential to living a full and healthy life. Here are 5 food swaps that can have some very serious effects on your health. Sugar, saturated fat, and chemicals found in many processed foods and dairy products impede your ability to maintain weight or, worse, cause lifelong chronic illnesses such as heart disease. There are many reasons you should want to avoid these foods.
Instead of avoiding them altogether, it is best to find an alternative so that you aren’t overwhelmed and you don’t miss out. Sometimes, putting foods on a “do not touch list” can tempt you to overindulge or negatively impact your mind, so use this method sparingly. As it is commonly said, everything in moderation is key.
Here are five smart swaps for common foods you want to avoid:
Sugar and Artificial Sweeteners
Honey, fruits, maple syrup, date sugar, and coconut sugar are all great alternatives to granulated white sugar or artificial sweeteners. While artificial sweeteners may be low on the glycemic index and low in calories, that doesn’t mean it is healthy. Many artificial sweeteners are full of chemicals that can harm your body in the long term. Here are just a few of the health issues associated with artificial sweeteners:
🙅🏼♀️ Cancer
🙅🏼♀️ Headaches
🙅🏼♀️Vision Problems
Very Healthy has this to say about Aspartame; “Aspartame is made up of aspartic acid, phenylalanine, and methanol. There is research that suggests methanol could be toxic to your optic nerve and retina. . . . The elevation in toxicity creates numerous vision issues.”
🙅🏼♀️Hearing Issues
The Food and Drug Administration lists 90 different health disorders and diseases linked to aspartame alone, including hearing issues, and yet they still allow aspartame to be used in this country.
On a positive note from Very Healthy, “There is good news for anyone living with the hearing disorders associated with excessive aspartame consumption. Most of the hearing disorders disappear after discontinuing the use of the artificial sweetener.”
🙅🏼♀️Chronic Inflammation
Most people drink diet soda so that they don’t gain weight or they want to lose weight but the reality is the opposite is true.
🙅🏼♀️Alzheimer’s Disease:
This quote is from Nutra Legacy, “Experts have proven that excessive use of artificial sweeteners can also result in Alzheimer’s disease. In other words, people who use ample amounts of artificial sweeteners can suffer from memory loss.”
If you want more information on aspartame here is information put out by the FDA back in 1981. Yes, they knew there were problems with it back then.
Natural sugars, such as fruits stated earlier, are key when finding the right alternative to sugar. You don’t need to avoid sugar altogether, you just need to consume the right sugars.
Refined Carbohydrates
White bread, rice, and pasta are high in the glycemic index, high in calories, and have zero nutritional value. Green vegetables, complex carbohydrates, and whole grains are the best alternatives to these foods. These are rich in nutrients and fight to lower or manage your blood pressure and blood sugar and keep your heart healthy. For more information and healthier food swaps check out Seven Magically Smart Low-Carb Swaps for High-Carb Favorites.
Processed Fats or Foods
Many foods in packages around the world are high in sodium and saturated fats, leading to inflammation, poor immunity, and poor heart health. The best alternatives include whole fruits, vegetables, nuts, or seeds to start. If you must indulge, read the package's ingredients and find options that only have ingredients you understand. Avoid foods that include extra sodium and added artificial sweeteners.
Non-Dairy Coffee Creamer
Many non-dairy coffee creamers contain chemicals that, while low in calories, can lead to potential problems and be linked to cancer. Nut-based creamers are the best alternatives or find ways to enjoy your coffee or tea black. If you like creamer as much as I do, try Nutpods. My favorite is hazelnut.
Juice and Sodas
Skip the sodas and juice and look for water infused with fresh fruits. According to University Health News, drinking soda can cause liver, heart, and kidney disease, strokes, diabetes, pancreatic cancer, and osteoporosis.
If you miss the bubbles from the soda try Seltzer water or club soda. This is a great way to enjoy the bubbles from soda without the added sugar. For flavor, you could add Tart Cherry, Black Cherry, Pomegranate, Black Elderberry, or Blueberry Concentrate from Dynamic Health.
If you struggle with getting in enough water and want some flavor try adding a drop of doTERRA’s food-grade essential oils. The beauty of this is that you can add flavors you like while helping with whatever issue you might be struggling with.
Try:
Grapefruit if you are struggling with sugar cravings.
Tangerine if you are tired and need a quick pick me up, also for healthy digestion and metabolism.
Wild orange helps with inflammation.
Lime for a healthy immune system.
MetaPWR for reducing adipose fat cells and metabolism.
Remember these alternatives to foods you want to avoid the next time you go shopping. Sugar, refined carbohydrates, and processed fats may seem impossible to avoid, but sticking to these swaps will lead to success every time. Remember, if these swaps overwhelm you, just change one thing at a time. These alternatives will help you make better decisions throughout your life while giving you the energy and motivation you need to thrive or pursue your dreams and aspirations.
The information supplied in this article is not to be considered medical advice and is for educational purposes only.
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