10 food alternatives to upkeep a healthy diet and lifestyle

According to news source Indian Express, Sangeeta Tiwari, a professional nutritionist at Artemis Lite in Delhi, full cream milk has a larger fat content, which gives it a fuller taste and good texture. Moreover, A1 and A2 proteins are also present. In contrast, A2 milk lacks the A1 protein present in regular cow’s milk and only contains the A2 kind of beta-casein protein. “A2 milk is easier to digest for people who are sensitive to A1 protein, potentially lessening issues like bloating and digestive problems. Those who are lactose intolerant or dairy sensitive can also choose A2 milk,” she elucidated.

Butter; switch to mashed avocado mix

“Avocados are rich in healthy fats, especially monounsaturated fats that are beneficial for heart health. Additionally, avocado mash has a creamy texture which is quite similar to butter. It is also a great choice for those following a plant-based or vegan diet,” the expert recommended.

Potato chips; switch to kale chips

Tiwari pointed out that although potato chips are well-liked for their flavor and crunchy texture, they are also heavy in sodium, calories, and bad fats. “These can be consumed occasionally but their frequent consumption can result in weight gain, heart problems, and high blood pressure,” she added.

“Kale has a high content of vitamins A, C, and K, and minerals like calcium and manganese. They have lower calories and fats, which makes them a healthier alternative,” Tiwari continued.

Vegetable oil; switch to avocado oil

Any frequency of oils obtained from plants, such as corn, sunflower, soybean, or canola, are referred to as vegetable oil. Because of their high smoke point and neutral flavor, these oils are commonly used in cooking. But Tiwari clarified that they frequently go through refining procedures that deplete them of their antioxidants and minerals. “Certain vegetable oils like corn and soybean are also rich in omega-6 fatty acids that are likely to result in inflammation if they are not balanced with omega-3 fatty acids in the diet,” she added.

“It has monounsaturated fats that are good for heart health and help in reducing inflammation. It also has vitamin E that helps in protecting cells against damage. The mild buttery flavor of avocado makes it a good choice for cooking,” Tiwari stated.

Mayonnaise; switch to Greek yogurt

Greek yogurt is a strained yogurt with a higher protein content and a thicker consistency than conventional yogurt. Mayonnaise is made of oil, egg yolks, vinegar, and seasoning. “Mayo is high in calories, saturated fats, and cholesterol, making it an unhealthy choice. Greek yogurt, however, is lower in calories and fats, and also provides probiotics that support gut health,” Tiwari stated.

Processed meat; switch to lean meat

According to Tiwari, although processed meats have a pleasant taste, they are high in saturated fats, sodium, and additives like nitrates that raise the risk of heart disease, cancer, weight gain, and other health issues. In contrast, lean meats are low in fat and provide essential minerals like iron, zinc, protein, and B vitamins without the added sodium and saturated fat that comes with processed meats. “Lean meats are versatile and can be made in various ways, like grilling, baking, broiling, or sautéing. This makes them suitable for a wide range of dishes and cuisines,” she added.

Soda or carbonated drinks; switch to water infused with fruits

“Soda or aerated drinks are high in sugar, preservatives, artificial flavors all of which have negative health effects like tooth decay, weight gain, and increased risk of chronic diseases like type 2 diabetes and heart problems. Water infused with fruits, on the other hand, is refreshing, hydrating, and provides various health benefits without any side effects. They are low in calories, support digestion, metabolism and help in curbing sugar cravings,” she added.

Granola bar; switch to nuts

Granola bars and almonds can both be easy snacks, but nuts have more nutritious value and less processed and added sugar. “Granola bars can provide a quick energy boost and are indeed very convenient for quick snacking, but they can also be high in added sugars and processed ingredients. Nuts are loaded with healthy fats, protein, fibre, vitamins, and minerals. They offer various health benefits, like supporting heart health, improving brain function, and helping in weight management. They are a satisfying snack that can help in curbing hunger and provide energy throughout the day,” Tiwari stated.

Table salt; switch to black rock salt

Table salt, sometimes referred to as refined salt, is most frequently used in homes. It usually has more iodine, a vitamin that’s critical to thyroid health. On the other hand, black rock salt, sometimes referred to as Himalayan black salt or Kala Namak, is a kind of volcanic rock salt with a unique flavor and color. Compared to table salt, it is less refined and contains more minerals.

“In terms of health, both table and rock salt must be consumed in moderation. However, black rock salt contains slightly less sodium than table salt, making it a better option for those watching out their sodium intake,” Tiwari recommended.

White bread; switch to sourdough bread

White bread has a light flavor and soft texture since it is created from highly refined wheat flour. However, the wheat kernel loses most of its fiber, vitamins, and minerals during the refining process, which leaves it with less nutrients and a higher glycemic index. Sugar levels rise as a result of this.

In contrast, sourdough bread is produced by fermenting wild yeast and lactobacilli bacteria, which gives it a tangy flavor and helps to break down some of the phytic acid and gluten in the flour, making it easier to digest.

“White bread has a better taste in comparison to sourdough bread but those who want a healthier alternative prefer sourdough bread because of nutrition value and digestive benefits,” Tiwari mentioned.