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HomeDietAdvantages of Dietary Substitutions: 5 Ingredient Swap Concepts

Advantages of Dietary Substitutions: 5 Ingredient Swap Concepts

by Caitlin H,

Sep 27, 2021

Ingredient Swap Ideas

Small, focused dietary substitutions that swap wholesome meals like nuts and legumes for processed meals like meats and greenhouse-grown greens could make a big influence on the setting and lifespan.

That’s in line with a brand new examine revealed within the journal Nature Meals, which discovered that consuming sure wholesome meals can add as much as 80 minutes to your life, whereas consuming much less dietary, processed meals (assume sizzling canine) can take off as much as 74 minutes of your life per serving. And over a lifetime, all these wholesome (or unhealthy) selections add as much as A LOT of minutes, hours, days and YEARS! Plus, the examine discovered that consuming more healthy meals might scale back your dietary carbon footprint by as much as one-third!

The examine is exclusive in that it checked out processed versus unprocessed meals, somewhat than meat versus greens, as many earlier research have accomplished. Researchers from the College of Michigan evaluated greater than 5,800 meals and ranked them in line with their dietary illness burden for people and their environmental influence.

Finally, the researchers advocate that folks restrict their consumption of processed meals (each meats and greens) and up their consumption of field-grown meals and low-impact seafoods. Even simply altering out a couple of components could make an enormous distinction, the examine discovered.

With that in thoughts, we rounded up straightforward 5 ingredient swaps that may play an enormous position in trimming your waistline, including time to your life, and lowering your carbon footprint.


1) Use pure sweeteners as a substitute of refined sugar.

Simply since you’re a fan of baked items doesn’t imply you must all the time go heavy with the refined white sugar. There are many more healthy, pure sweetener swaps you should use as a substitute, corresponding to applesauce, Stevia, honey, maple syrup and extra.

veggie chips

2) Snack on veggie chips as a substitute of potato chips.

If you need one thing to crunch on, potato chips are a standard possibility. However these high-calorie, high-processed stacks of crispiness are among the many worst offenders for each the setting and your waistline. As a substitute, use greens to make a extra dietary possibility that brings you the crispy style with out the surplus energy.


3) Leverage quinoa as a substitute of oats and rice.

Quinoa is a superfood filled with amino acids. It’s additionally an excellent option to make as a substitute of processed oats and white rice. Quinoa can be fairly darn versatile — you may use it in all the things from enchiladas to soup to stuffed bell peppers and far, way more.


4) Make cauliflower your new go-to.

Cauliflower potatoes. Cauliflower rice. Cauliflower pizza crust. There are a entire host of the way you may benefit from this sturdy, versatile vegetable for more healthy options to closely processed carbs and potatoes.


5) Seize the zoodle.

Saucy pasta dishes could style nice, however they’re additionally one of many worst offenders with regards to using high-carb, processed, unhealthy components. As a substitute of refined pasta, strive making zucchini noodles as a substitute. They’re a way more dietary, lower-calorie selection, and there are even tons of kitchen devices devoted to creating them extra simply.



Creator: Caitlin H

Weight loss program-to-Go Neighborhood Supervisor

Caitlin is the Weight loss program-to-Go group supervisor and an avid runner. She is obsessed with partaking with others on-line and sustaining a wholesome, energetic life-style. She believes moderation is essential, and other people could have essentially the most weight reduction success in the event that they interact in common sense wholesome consuming and health.




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