Your diet dramatically impacts your overall health. According to data, poor nutrition accounts for 678,000 deaths annually in the U.S. alone. So, you must ensure to incorporate healthy ingredients into your meals. Making small swaps to the ones you usually use can change your diet for the better. However, not everyone knows what healthier alternatives exist.
If you want to upgrade your eating habits, below are some healthy replacements that experts suggest:
5 healthier ingredient swaps to consider
Replace white flour with whole wheat flour.
White flour comes from refined wheat, which has removed bran and germ. This process also removes most of the fiber, vitamins, and minerals. That means white flour is low in nutrients and can cause spikes in blood sugar.
On the other hand, whole wheat flour contains all three parts of the wheat kernel. That means it can retain all the nutrients usually lost in the refinement process. It also helps regulate blood sugar levels and may reduce the risk of heart disease. You can use it for baking bread, pastries, and other goods. You can also use it as a thickener for sauces and soups.
Swapping white flour for whole wheat flour is an easy way to make your meals more nutritious. So, the next time you’re at the grocery, consider picking up a bag of whole wheat flour instead. It’s a simple change that can make a big difference in your health.
Use canola oil instead of vegetable oil.
The oil you use when preparing meals can also affect your health. While vegetable oil is generally more heart-healthy than animal-based fats, it’s not the best option out there. That’s because it’s usually highly refined and processed.
On the other hand, Canola oil is a type of vegetable oil containing high levels of monounsaturated fats. These “good” fats can improve cholesterol levels and heart health. Canola oil is also lower in saturated fats than other oils, making it a healthier option.
Although countries like Canada and the European Union are the biggest canola oil producers, it’s also equally popular in Asian households. So, you don’t have to worry about finding a Canola oil supplier from the Philippines, Malaysia, India, and more.
Ditch the vegetable oil the next time you cook, and go for canola oil. It’s a healthier option that can benefit your heart health.
Opt for cauliflower rice over white rice.
White rice is a staple in many households around the world. It’s cheap, filling, and easy to cook. However, it doesn’t offer much in terms of nutrition.
Cauliflower rice is an excellent alternative to white rice. It’s low in calories and carbs but high in fiber and vitamins. Cauliflower rice also contains antioxidants that can boost your health.
Moreover, it’s just as easy to prepare as white rice. You can buy it pre-made or make it yourself by grating a cauliflower head. Cauliflower rice is versatile and can be helpful in various dishes, such as curries, stir-fries, and more.
Say goodbye to white rice and make the switch to cauliflower rice. It’s a healthier option that’s just as easy to cook.
Choose lean protein sources over fatty ones.
Protein is an essential nutrient for the body. It helps build and repair tissues, muscles, skin, and bones. Protein can also be useful as a source of energy. However, not all protein sources are created equal. Some are higher in saturated fats and cholesterol than others. These “bad” fats can increase the risk of heart disease.
Experts recommend choosing lean protein sources, such as chicken, fish, tofu, beans, and lentils. These options are lower in saturated fats and calories but high in nutrients. They can also help you lose weight or maintain a healthy weight.
So, pick up some lean protein sources next time you’re at the grocery store. They’re a healthier option for you and your family.
Add more fruits and vegetables.
One of the simplest ways to make your meals more nutritious is to add more fruits and vegetables. But many people don’t do this because they think it’s too expensive or time-consuming.
Fruits and vegetables are packed with nutrients that can boost your health. They’re low in calories but high in fiber, vitamins, and minerals. Including more fruits and vegetables in your diet can help you lose weight, lower your risk of heart disease, and improve your overall health.
By adding just a few extra fruits and vegetables to your meals, you can make a big difference in your health. As a result, you’ll feel better and have more energy.
Don’t forget to add more fruits and vegetables to your shopping list. They’re an essential part of a healthy diet.
These are just some healthier ingredient swaps you can make to improve your eating habits. You can make a big difference in your overall health by making simple changes. So, don’t wait any longer. Start making healthier choices today.