6 Easy Healthy Substitutes for Common Unhealthy Ingredients


Want to look strong and sexy? First step, swap those basic unhealthy items with healthy ones. Believe me they exist, and are easy to find. In the article below, we are going to look at 6 such ingredients that almost everyone uses in every meal we make. Why settle for low quality when something better is available, right?

Let’s begin!

1. Healthy Sugar Options

It can be hard to stay away from white sugar, or high fructose corn syrup, when every desert recipe calls for it. But I am about to show you some healthy sugar alternatives that work just as good if not better than those un-nutritious options.
Maple syrup is a great alternative, considering you get the pure one which is filled with more than 50 antioxidants. Honey is another alternative that is sweet, delicious and very nutritious. You can even blend up raisins and dates into your food processor and use that to sweeten your next baking concoction. Coconut sugar, which is made from the sap of the flower of coconut palm, is another fantastic alternative that is loaded with potassium. Brown rice syrup that is derived from brown rice, could be used to add a delicious nutty flavored sweetness to your cake. Or for that extra sweet banana bread, just use extra ripe bananas.
Molasses could also be used to sweeten the cookies while adding the power of iron and calcium to them.

2. Healthy Oil Options

For salad dressings, a good quality extra virgin olive oil is the best option. It is very high in monounsaturated fat, and the high antioxidant activity in them lowers your risk of developing atherosclerosis and cancer. It also contains a good amount of Vitamin E and Vitamin K. The Oleic acid in the olive oil reduces inflammation markers, and the antioxidants also produces anti-inflammatory effects. Plus, it is very good for your cardiovascular health as well.

Now, when it comes to cooking, a very good healthy alternative is coconut oil because it doesn’t burn in high temperature. It is stable and doesn’t oxidize very easily. They are high on Medium chain triglycerides that can be burnt almost instantly for energy, and they also help soothe epilepsy and Alzheimer’s. The MCT content also increases the energy expenditure of the human body, helping you burn more calories. The lauric acid in coconut oil is very powerful at strengthening our immune system.

3. Peanut Butter alternativealmonds-heart-rsz

Peanuts are good for you, and so is peanut butter. But there is also a dark side to it. Peanut butter is filled with aflatoxins, which is a natural toxin produced by molds in peanuts. It is a strong carcinogen that has been shown to produce liver cancer in rats. It also contains a lectin called agglutinin, which in some research studies was found to be a growth promoter in isolated colon cancer cells. Peanut butter has been shown to induce atherosclerosis in lab animals.

A good alternative to peanut butter is raw almond butter. It has a higher Vitamin E content than peanut butter. It is an antioxidant that protects your cells, and DNA from oxidative damage. Magnesium content is also higher in almond butter. This mineral is crucial for the proper functioning of your nervous system and skeletal system. Almond butter contains a higher Iron concentration that peanut butter, which is an important constituent of hemoglobin and myoglobin- the two oxygen transporters.

4. Table Salt Alternative-

Sea salt has a coarser texture and is much more flavorful than table salt. They both have about the same nutritional value, but sea salt does have a trace of minerals. Pink Himalayan sea salt, for example, contains 84 minerals, many of which are missing from regular refined salt. Sea salt also contains electrolytes and many digestive enzyme enhancers that help the nutrients get absorb much easily. But do remember that whatever salt you use, consume it sparingly because the sodium content is high in all of them.

5. Canned broth alternative-

Stocks are the basic foundations of many culinary creations. In a time crunch, store bought stock might be an easy option, but in reality it is detrimental to your health. These canned broths are loaded with salt, additives, other GMO ingredients, along with MSG that has been shown to impair cognitive functioning.

The best alternative for this is to make your own stock. It is incredibly easy. Make it with all your leftover vegetable peelings and stems, and freeze them in ice cube trays.

6. Healthy salad dressing optionssalad2

Store bought salad dressing can contain 200 calories in just 1 serving. It is always good to make your own light dressing that is delicious, not high in fat or sodium, but is incredibly healthy.

You can make your own vinaigrette with 1 tsp of minced shallots, ½ tsp of herbs, lemon juice, 1 tsp of Dijon mustard ½ cup of olive oil and salt and pepper to taste. For a honey and balsamic vinaigrette, just add honey, vinegar and virgin oil together, and season it to your taste with salt and pepper. There are so many homemade salad dressing options available. There is absolutely no reason to drizzle that healthy salad plate with fat laden sauce.

I hope this article gave you some ideas on how to restock your fridge and pantry with healthy substitutes. Know that for every unhealthy food product, there is a healthy substitute out there. You just have to believe in the possibility and research a little.

In the comments below, please tell me: Do you have a healthy substitute for any unhealthy food product all of us love to indulge in?

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Written by Ingrid Macher

Certified Health Coach, Certified Personal Trainer, Fitness Motivator - I have a passion for helping people change their lives. I started out helping my friends and now I give advice and tips to perfect strangers who have now become my friends. I love what I do and I wouldn’t change my life even if I could. This kind of happy is truly a gift and I’ll do whatever it takes to be able to give this gift to others.

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