Healthy substitutes for popular foods

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The issues of healthy eating and a healthy lifestyle are topics that will never get old. Every now and then, scientists, biologists, doctors and nutritionists discover completely new information about the food we know. Every now and then new diets appear that are to revolutionize the way of eating, and after a few months you can find out how unhealthy they are and what havoc they wreak in the body. It's really hard to keep up with it, so how to eat to keep it healthy, light and tasty, not to have stomach problems and not spend a fortune? Meet healthy substitutes for popular foods.

Bio and Eco

In big cities you can see a real wave of shops, stalls and markets with healthy food, organic products, etc. More and more people pay attention to what is on their plate and it is not surprising. There is no need to explain what makes a fresh tomato from a flower bed different from a tomato grown in a greenhouse, piped with hormones.

The society is getting fatter every year. This is not surprising, taking into account the work mode of most employees, as well as irregular and rushed meals. Therefore, we should be even more careful about what we eat and say goodbye to sugar, cocoa, fats and non-nutritious snacks once and for all. And it does not mean that we should eat broccoli for the rest of our lives. All it takes is a bit of knowledge and fantasy to use only healthy ingredients to create substitutes for desserts and treats that we had to part with.

A healthy alternative - carob - delicious as cocoa, and much healthier

The carob tree has been around for thousands of years, but has long been underestimated. In biblical times, pigs were fed its fruit. Who would have thought then that carob would be an exclusive product, sold only in natural food stores?

The cocoa tree grows in a humid climate, therefore it is sprayed with preparations that protect the tree against pests and the development of plant infections at a very early stage of breeding. On the other hand, carob grows in very dry terrain (Asia Minor), where the use of protective measures is practically unnecessary.

It is in vain to look for caffeine, theobromine and oxalic acid (which blocks the absorption of calcium) - all of these contain cocoa. Carob lowers blood cholesterol, improves digestion, helps in the treatment of asthma, is extremely rich in calcium and phosphorus. Most importantly, it contains half as much fat as cocoa. It can be successfully used in various types of baked goods and added to desserts.

Say goodbye to flour, say hello to black beans

It prevents aging and the development of free radicals, it has a very high protein content. It is a source of vitamins, especially from group B, folic acid and mineral salts. According to research, people who eat beans at least 4 times a week are 22% less likely to develop heart disease and cancer than people who do not eat beans. Also to work!

Interestingly, flour can be successfully replaced with black bean puree in various types of baking. If the recipe requires one cup of flour, replace it with one cup of bean puree. Apparently, it tastes best in brownies and chocolate cakes (of course with carob instead of cocoa). This is a great way to cut down on calories for people who struggle with extra pounds.

Instead of yellow butter, green avocados ...

When we were kids, our parents kept telling us that butter has a significant effect on healthy eyes. Yes, we can find vitamin A in butter, but there is much more of it in carrots, cheese and yoghurt. Unfortunately, there is a lot of cholesterol in it, as much as 220 mg per 100 g. Therefore, eating too much butter can lead to cardiovascular disease.

It turns out that the perfect substitute for butter is avocado. They can be used both in cooking, baking and put directly on a sandwich, in slices or as a paste, e.g. mixed with eggs. People who are at least a little interested in healthy eating probably noticed the frequent occurrence of avocados in various variations. Nutritionists praise this fruit because it is a real vitamin and nutritional bomb. In sequence:

  • contains a lot of fats, but healthy - monounsaturated and omega - 3,

  • it is completely organic - avocados are grown without the use of pesticides,

  • has a beneficial effect on the brain (it is used in the prevention of Alzheimer's),

  • has a salutary effect on the heart,

  • it is recommended for pregnant women because it contains huge amounts of folic acid,

  • contains a lot of carotenoids that protect the eyes against cataracts and macular degeneration,

  • regulates sugar and pressure,

  • prevents cancer and aging,

  • reduces inflammation in the stomach.

As you can see, replacing avocado butter can completely change our lives.

… Or an equally yellow banana

In baking, a banana turns out to be an equally good substitute for butter. Of course, advocates of butter will say that nothing gives Grandma flavor and moisture more than butter. However, it is worth noting that a glass of this fat is almost 2,000 kcal and 177 g of pure fat. Maybe it's worth trying to replace them with bananas?

Additionally, bananas are much sweeter than butter, so we will add less sugar to the dough. It is best to bake the dough ¼ shorter and at a slightly lower temperature, so that it does not dry out.

A healthy alternative - stevia is sweeter than sugar

According to research, sugar is more addictive than many drugs. We don't even know when it happens. We may not sweeten the tea, but we eat yoghurt, drink sweetened drinks and add ketchup to dinner. We can find sugar in all these products! It's really hard to break free from it, but if you want to sweeten something, it's best to choose stevia.

Stevia is a plant that can be found in South America. Its leaves are 300 times (!) Sweeter than regular beet sugar and have zero calories. Just one teaspoon of powdered stevia is equivalent to one cup of sugar. You can successfully use it in baked goods, but also sweeten drinks. It is currently the best and healthiest alternative to sugar in the world.

Stevia does not cause tooth decay, it does not contain sucrose, so it does not raise blood sugar (thanks to which diabetes can use it), and thus - it does not take part in the deposition of sugar in adipose tissue. It does not cause allergies, it does not hurt - it can be eaten in a natural version, i.e. leaves, it can also be grown in pots at home, it is available in stores as a sweetener or powder.

Taught by diets - fasting, we associate healthy eating with denying ourselves pleasure and a rumbling belly. However, this is wrong thinking. A diet is not a fasting diet, but a lifestyle that does not last two weeks, but a lifetime. And healthy eating is all about choosing natural products and arranging balanced meals with protein, fats and carbohydrates in reasonable proportions.