There are so many foods and drinks that we consume daily that are full of sugar and unhealthy fats. Fact is, some of them are advertised as being healthy. Regularly consuming food and beverages full of sugar, unhealthy fats, and refined carbohydrates can lead to chronic health conditions. You may want to consider some of the following healthy alternatives.
Let’s start with coffee creamers, there are so many flavors that give your coffee that smooth, sweet taste. Truth is most of them are full of added sugar in the form of high-fructose corn syrup. That sweetener has been linked to weight gain and insulin resistance which can lead to diabetes, and disorders of the liver.
Substitute this easy to make dairy free alternative that is low in added sugar:
Recipe:
- one 13.5 ounce can of whole or reduced fat coconut milk
- 1 tbsp. of pure maple syrup
- 1 tsp. of vanilla extract
Put all of the ingredients in a glass mason jar or bottle and shake well. Keep in the fridge for up to 1 week or freeze in ice cube trays for longevity. Try adding a dash of cinnamon, coconut extract, or pumpkin spice for a variety of flavors. Shake your creamer well before using.
I know many of you are hooked on Coke or other sodas or pop depending on where you live, but you may be unaware of the possible health effects associated with them. Diabetes, obesity, metabolic syndrome, and fatty liver disease are a few. One 12 ounce can of soda has 150 calories and a whopping 38 grams of sugar. Thinking of switching to diet soda? That may increase your risk of metabolic syndrome and stroke.
Instead of soda try infused sparkling water, sparkling green tea, or kombucha, or my fave, lemon water. Try various fruits and herbs to infuse your water. It will lead to better health, weight management and longevity.
One of the top trending snacks now are granola bars, however, take heed not all granola bars are created equal. Some of the most popular brands are filled with added sugars and other sweet ingredients like chocolate chips and candy coatings. The following listed granola bars are healthy:
- Thunderbird
- RX
- KIND Bars
- Autumn’s Gold
Or make your own using healthy ingredients like nuts, oats, seeds, coconut, and dried fruit.
You can find energy drinks everywhere, in fact my 9-year-old granddaughter was just telling me how many kids bring them to school, unbelievable. I cannot deny they may help to increase your concentration, focus, and physical energy, but at what cost? The National Center for Complimentary and Integrative Health (NCCIH), state energy drinks are associated with health issues, such as:
- heartbeat abnormalities
- high blood pressure
- anxiety
- trouble sleeping
- cardiovascular issues
Energy drinks are also loaded with sugar, 35 grams of sugar per serving. Try healthier, unsweetened caffeinated drinks which may perk you up, including:
- green tea
- black tea
- oolong tea
- yerba matte
- coffee
- matcha
These alternatives offer health benefits, for instance, green tea is packed with antioxidants that help boost your heart, skin, and brain health. Stay alert without any stimulants by changing your lifestyle, like eating a nutritious diet and exercising!
I eat healthy but every now and then, I crave the salty taste and crunch of a good chip. I have made sweet potato chips in the oven simply using thinly sliced sweet potatoes and kosher salt. You can do the same with white potatoes. Baked potato chips are a healthy alternative as well.
Try your hand at making kale or beet chips which have anti-inflammatory, anticancer, and antioxidant properties. Roast some chickpeas, a great snack which are loaded with fiber and magnesium, a mineral which supports blood sugar and nerve function.
Improve your health by eating whole grain or sprouted bread like Ezekial bread. It is high in fiber and sprouting increases nutrients, compared to white bread which is low in fiber, protein, and minerals. Other alternatives include sweet potato toast, thin slices of toasted sweet potatoes. Swiss chard or romaine lettuce leaves make a great sandwich wrap and boosts vitamin, mineral, antioxidant levels and reduce calorie intake. Portobello mushroom caps are packed with nutrients like B vitamins and selenium plus they are delicious.
I don’t know many folks who don’t have a sweet tooth. But, as you most certainly know, sugary foods like candy can increase your risk of diabetes, obesity, and heart disease. Try the following natural sugar alternatives:
- Dried fruit: dried fruit is a concentrated source of sweetness that has nutrional value. Trade candy for dried strawberries mango, or apples.
- Dark chocolate: eat dark chocolate for a sweet healthy alternative or dunk fruit like banana slices or strawberries in antioxidant-rich dark chocolate to satisfy your sweet tooth.
So, there you have it your life, your choice. But you can’t say you didn’t know if you are reading this. I want to wish you all a very special Holiday, no matter how you celebrate it, stay safe, and stay healthy.
As always, until the next time,
Peace, Love, and Blessings❤️
