The Healthiest Alternatives To Unhealthy Foods

If you eat a lot of fruits, vegetables, whole grains and lean proteins, you are probably far ahead of the nutrition chart. However, there is a possibility that you are making a mistake by choosing unhealthy foods without realizing it.

Not all foods are produced in the same way, even the healthy ones, and you may not get as many vitamins and nutrients as you think.

In fact, it is possible that you accidentally fill your body with too much sugar and sodium.

Therefore, in this article, we identify the worst foods you can eat, and your healthiest options, so that you can close the gaps in your nutritional needs.

Unhealthy foods for your body

All canned food

Canned vegetables are often deprived of fiber and other nutrients, and also full of sodium. If you eat canned vegetables often, you will experience a decline in nutritional quality.

Vegetables with starch

Corn, peas, potatoes, squash and sweet potatoes tend to contain less vitamins, minerals and fiber than other types of vegetables.

In addition, they often contain between two and three times more calories per serving than other vegetables that do not contain starch.

Canned tomato beans

Like regular canned beans, these tomato beans contain three teaspoons of sugar per serving, and 50% more sodium.

Processed fruit drinks

They are often marketed as “real juices,” but the labels on these products show the opposite. They are full of sugar, empty calories and artificial sweeteners.

Some companies try to avoid sugar in fruit drinks by adding artificial sweeteners. However, a craving for fats, sugary, salty and other unhealthy foods can increase.

Canned or dehydrated fruit

Fruit is naturally sweet, so there should be no added extra sugar or “sugar-based flavor enhancers” that we often find in some types of canned fruit.

Think about it, a raisin is just a wrinkled grape, so a cup of raisins will contain many more calories than a cup of whole grapes.

White bread and pasta

Refined grains, which include white bread, pasta, rice and biscuits, are devoid of bran or wheat germ.

• These grains have a higher glycemic index, which means that sugar can be absorbed into the blood faster.

Breakfast cereals with sugar

A large bowl of cereal can contain as much sugar as a chocolate bar, and is considered unhealthy food. To find out if a cereal is too high in sugar, you should check the label.

You should avoid all cereals that contain more than 12 grams per serving.

Red meat

Red meat (which includes beef, pork and lamb) is rich in cholesterol and saturated fat.

Eating meat has been linked to several chronic diseases, including heart disease and type 2 diabetes.

• Red meat can also increase the risk of diverticulitis, a common inflammatory bowel disease.

Processed meat

It is always a good idea to limit the intake of processed foods of all kinds, and proteins are no exception.

• Processed meat products, such as cold cuts, sausages and cured meats, tend to be high in sodium, preservatives and saturated fats.

Flavored yogurt

Many flavored yogurts contain up to 30 grams of sugar in a serving of 175 ml.

Stay away from drinkable yogurts, as many contribute to more sugar calories, and can make you feel less full.

In other words, if you drink a flavored yogurt drink for breakfast, you will be hungry again before lunch.

All about trans fat

Trans fats are found in unhealthy foods such as baked goods, fried / fried foods and processed snacks in the form of partially hydrogenated oils.

In addition , trans fats increase the level of bad cholesterol (LDL), while reducing the good cholesterol (HDL). This increases the risk of heart disease and stroke.

Healthier alternatives

Vegetables

The best vegetables are the darkest and most colorful, such as spinach, kale, romaine lettuce, turnips and broccoli.

They are some of the most nutritious foods on the planet, packed with vitamins, minerals and phytochemicals, which help protect cells and strengthen the immune system.

• Try to eat between 1 ½ and 2 cups of these vegetables every week.

Legumes

Chickpeas, black beans and pinto beans are a healthy alternative when combined with whole grains and vegetables.

They are very rich in fiber and vegetable proteins. Not only that, but the consumption of cooked beans has been shown to be associated with a reduction in the risk of chronic diseases and obesity.

Monounsaturated fat

Avocados contain a lot of fat, but it is healthy for the heart, since it is monounsaturated fatty acids.

Avocados contain more than a dozen essential nutrients. They are rich in fiber, vitamins B and E and potassium.

Fruit

The dark pigments of blueberries, raspberries, blackberries and strawberries provide polyphenols and anthocyanins that offer antioxidant benefits.

Berries are also rich in vitamin C and contain few calories. Cranberries in particular are rich in antioxidants, and have even been linked to a reduced risk of heart disease and dementia.

Whole grains

Unless you have been diagnosed with celiac disease or gluten intolerance, you should eat whole grains every day. They are full of fiber, vegetable proteins, vitamins, minerals and phytochemicals.

Cereals

Oats are rich in omega 3 fatty acids, folic acid, fiber and potassium, which make it a healthy food for the heart, which lowers cholesterol and burns fat.

• Avoid packaged cereals that have a lot of added sugar. Instead, eat simple oatmeal and make them sweeter with fruit and honey.

Fish and seafood

Seafood may be the healthiest type of protein you can find.

Full of omega 3 fatty acids, it reduces inflammation in the body, regulates blood pressure and reduces the risk of diseases such as irritable bowel syndrome.

People who eat a lot of fish and shellfish are less likely to suffer from depression and anxiety.

Tofu

Tofu contains 10 grams of protein per serving, which makes it an excellent source of nutrients, especially for vegetarians and vegans.

Eating moderate amounts of tofu provides many benefits, including a healthier heart.

Greek yogurt

With twice as much protein as regular yogurt, Greek yogurt will make you feel full longer, and at the same time be a good source of calcium.

• The best type to buy is low-fat Greek yogurt, as it contains a higher amount of protein, with less fat per serving.

Remember these recommendations the next time you go grocery shopping, instead of unhealthy foods. After all, you are what you eat.