Explore The Delicious Healthy Alternatives!
Healthy eating is very important for good health and nutrition. It actually starts from our own kitchen. First step for this is healthy food swapping. Healthy food swapping is replacing unhealthy foods with healthy ones that improves the overall quality of our diet like choosing foods that provide more nutrients . This simple step can make a big difference on your lifestyle as it reduces unhealthy fats, sugars, refined oils etc. from your diet.
Too sweet to handle: the bitter truth of Sugar
According to the American Heart Association our body does not need any added sugar for healthy functioning. Natural sweeteners like fructose, fruits contain fibers and other minerals. Diabetics, fatty liver, weight gain, inflammation are some of the diseases caused due to high intake of sugar. There are several options for swapping the normal white sugar with healthier alternatives.
Unprocessed honey (moderate level): It contains antioxidants and has anti-inflammatory properties. It is a good cough suppressant and has potential in cancer treatments.
Fruits: Fruits are an excellent source of vitamins, minerals, antioxidants and are high in fiber. They are low in calories and low in fat. A diet rich in fruits and vegetables can reduce the risk of heart disease, cancer and diabetes.
Jaggery: Jaggery is a natural sweetener made from sugarcane juice or date palm sap. It has more vitamins and minerals and lower sucrose than sugar. This can be used in coffee , tea and cakes instead of white sugar.
Date syrup or sugar: Dates syrup and sugar both are made from dates. It has lower glycemic index among sweeteners. Dates syrup can be made by boiling the chopped dates and blending them. Boil it and reduce the mixture to a thick consistency and strain out the pits. This can be used in salad dressing and as sweeteners in cakes.
Say Goodbye to Maida: Hello Whole Wheat!!!
Maida or refined wheat flour is finely milled, refined and bleached wheat flour . Because of its refining processes it loses all its nutrients and fiber. It has a high glycemic index resulting in high blood sugar. Food prepared using Maida is difficult to digest as it has low fiber content. Wheat is a good source of vitamins, fiber and minerals. Whole wheat has a low glycemic index maintaining low blood sugar levels. The fiber content and nutrients in the whole wheat helps in lower cholesterol level, reduces the risk of heart diseases, helps in weight management and better digestion. Most of the dishes cooked using Maida or refined flour can be replaced by whole wheat flour like cakes, cookies, sauces, parathas, pasta, pizza base etc.
Switching to whole wheat provides nutritional health and helps to maintain stable energy levels.
Craft Your Own Homemade Dressings!
Salad dressing is usually used in salads to enhance the flavor . It is usually made from vegetable oil ,sauces and some vegetables . According to our tastes we can add ingredients to it and make our own tasty dressings .But mostly everyone prefers buying salad dressings from stores. Store bought salad dressings contain excessive sugar, artificial flavoring ingredients ,artificial colors, excessive sodium and unhealthy saturated fats. Using the store bought salad dressing in salads actually diminishes the health benefits of the salad. For a healthier option use homemade dressing. It is easy and healthy and we can add vegetables and pulses to it. Unlike store bought salad dressings homemade dressing will not have much shelf life. But they are fresher and healthier.
Why Basmati Rice Beats White Rice?
Rice is the staple food for half of the world’s population. It provides carbohydrates, which provide energy to the body. There are different varieties of rice. Among them Basmati rice has a low glycemic index when compared to other varieties of rice. It has a natural aroma and takes less time to cook. Also it is low in fat, cholesterol and is naturally gluten free which is ideal for weight loss. Varieties of dishes can be prepared using basmati rice like biriyani, pulao, and fried rice.
By choosing nutritious swaps, we can enjoy our everyday meal in a healthy way. Replacing sugar with honey or Maida with whole wheat every single swaps gives you a healthier lifestyle. Let’s enjoy the changes and begin our healthy eating journey .