Replacing Foods That Harm With Foods That Heal
In a time when almost everybody became more conscious of their health, people need to be more meticulous and careful on deciding to eat and consume foods that are labeled “healthy” by the public.
‘Healthier Alternatives’ easily became the food trend today, as more and more people changed their diet and food options to become healthier. You may think that you are doing yourself a favor, choosing to be healthier with little steps through opting for the lesser evil when it comes to what you eat.
But, are the “healthier” options always better for you? Check out the 10 food items that you may think doing you good, but actually make it worse, and what can you replace them:
1. Fruit Juices = Water // Fruits
Fruit juices may be tempting to have especially since its hydrating and at the same time, you can get the nutrients fruits can offer.
But, most of the fruit juices you find at your local supermarket may not always the best choice for your health.
Majority, of the commercially produced fruit juices, only have a small amount of real fruit in them, instead, they are filled with sugar and artificial flavor. What about juicing them yourself, then you can be sure that it’s 100% natural right?
Actually, scientists say that Fruit juice is like fruit with most of the good stuff removed. By extracting the fruit, the fiber is lost, there would be no chewing resistance which will stop you from downing massive amounts of sugar in a short period of time. All that is left is the sweetness from the natural sugar, along with a few vitamins.
Studies even find out that one glass of orange juice contains the same amount of sugar found in a glass of Coca-Cola. Too much sugar eventually leads to obesity, diabetes, and cardiovascular conditions.
It would still be best to quench your thirst with water and get your daily dose of vitamins from fruit.
2. Wheat Bread = High Fiber Bread
Wheat bread probably gained popularity as people became more concerned of carbohydrates. Because the world is an unimaginable place without bread, people started to turn into wheat bread—the healthier alternative for your dose of carbs per day.
But, does whole wheat bread actually do well more than harm for our bodies? Studies and tests about this famous healthier alternative fad found that wheat bread that is not made up of 100% wheat is actually a cheat. These bread actually contain enriched flour, which gives you a sugar spike and crashes without any nutritional value. We all know what happens with too much sugar.
What you can do is choose to replace white bread with fiber-rich bread which are made of 100% whole wheat. Other bread like multigrain and sprouted are good options too, as long as those are the first ingredients on the package. But it will still be best if you decide to ditch the bread and make your sandwiches with two leaves of romaine lettuce instead.
3. Trail Mix = Unsalted Nuts or Fruit Slices
Some say that if you are quite a snacker, grab some trail mix and enjoy the lunch. But, are trail mixes actually good for people who are not really on the trail?
Usually, trail mixes are composed of salted nuts, raisins, and some chocolate covered candies—like M&M’s. Did you know that one handful is equivalent to more or less 300 calories?
Sure, trail mix is great for people who trek and hike for hours and hours, but it’s not really a good alternative for snacks at home while you watch TV or something. The calories they get from the mix are easily burned as they continue their journey to the top of the mountain, or to the end of the road.
If you are the kind of person who needs to munch every now and then, swap it for a single serving of a small portion of unsalted nuts. Even better, trade it for some sliced apples!
4. Flavored Soy Milk = Regular soy milk or Almond Milk
Soy Milk is one of the most favored alternatives to full-fat milk because of its high levels of protein and potassium. But did you know that gulping that glass of flavored soy milk means downing at least 10 grams of sugar and 50 calories?
You can still enjoy a serving of soy milk, as long as you opt for the unflavored one. You can also indulge in a cup of almond milk, which is definitely the healthier alternative, especially if you’re converting into vegan and staying away from dairy.
5. Sushi Rolls = Sashimi
The Japanese people are among the those with the highest life expectancies, and they eat sushi all the time. It must be healthy! Actually, it’s not.
Although raw sushi is made up of fish, rice and seaweed, you should remember that majority of the ones sold in Australia is far from the authentic ones, enriched with preservatives and artificial flavors. The recipes were also adapted for the taste buds of foreigners, meaning it’s saltier than the authentic one. One serving can even have 120 calories per serving!
If you are a big Japanese cuisine fan and can’t live without their food, opt of Sashimi, usually accompanied by radish and ginger. Avoid ordering anything spicy or crunchy, as these typically add 300+ calories to your otherwise healthy dish.
6. Reduced Fat Peanut Butter = Regular Peanut Butter, but less.
Peanut Butter is generally healthy—if not eaten on its own on a regular basis. Peanuts are full of monounsaturated fats, also known as the good kind of fats.
The other ingredient left is sugar, which is not the best thing for your body to load up on. Whenever you see reduced fat in any product, it means that the fat was replaced with sugar or salt, which actually makes it even worse for your health.
It would still be best to stick with the regular, full-fat version of PB, just be mindful of your serving size. If you must, choose the one with no added sugar.
7. Fruit Cocktails = The real thing: Fresh Fruits!
This is a common misconception: Fruit Cocktails are healthy snacks. Wrong. Fruit Cocktails are basically fruits preserved in sugar. A cup of fruit cocktail may be around 110 calories but has 26 grams of sugar. That is your entire daily value.
Why consume more sugar than you need when you can just eat fresh fruits?
8.Protein Bars or Granola Bars = Humus or Dark Chocolate
It is most common for people who are trying to lose weight to substitute an entire meal for Protein bars or Granola bars, thinking that the nutrition found in it is tantamount to the day’s requirement.
Experts say: Read. The. Label.
These food snacks are just made of artificial ingredients and fillers, to keep you from feeling hungry. As a matter of fact, eating one is not far from munching a candy bar. It has over 200 calories and more than 8 grams of sugar.
If you are in need of more protein, swap it for bean food such as humus. You can also go for legumes. If you’re after for the energy from the granola bar, grab some sliced mangoes, or a small piece of dark chocolate. That will do the trick!
9. Frozen Yogurt and Fat-Free Flavored Yogurt
Probably one of the popular kids in the healthy alternatives block, yogurt—as well as its derivatives are one of the mainstays in the refrigerator of someone who closely watches their health.
But, what they don’t know is that fat-free yogurt is not a healthier alternative to the real yogurt. Experts reiterate that there is no need to eliminate the fats in food because the sugar in it is the culprit.
Most flavored yogurts pack 15 grams of sugar in 6 oz., and yes, even if they’re flavored with fruit they’re not healthy.
Go for the Greek yogurt and add some fresh fruit such as blueberries, strawberries, and mangoes. You can also add a drizzle of honey for that added sweetness.
10. Organic Snack Foods = Homemade snacks
Tempting and inviting as they may sound, organic snack foods are not really that healthy either. Some food companies just label their product “organic” just for the sake of making it look like its healthy.
Do organic pop tarts sound healthy to you? No matter how blunt the word ‘organic’ may be in the packaging if the ingredients of the snack itself are unhealthy, it doesn’t change the fact that it is not great for your health.
It’s very popular these days to use the words organic or gluten free, and people think these are synonymous with healthy – they’re not.
Why not grab some baked apples or homemade microwave apples with cinnamon? Or some shelled unsalted pistachios?