Nutritional Swaps: THIS for THAT
I live, eat and breathe nutrition and most of the time I would rather spend time in Wholefoods than in a department store (oh, how times have changed). When I discover a new healthy product or recipe I can’t wait to share it with my friends and clients- and now with this blog, I can share it with you too.
It’s so easy to replace healthier ingredients with unhealthy choices. These are SMALL changes that will make BIG differences to your health. Here are some of my favourite finds that I have in my kitchen all of the time with a little bit of healthy information to go with them.
SWAP: Vegetable Oil with Coconut Oil
Vegetables are good for you, right so vegetable oil must be too? Also they are an unsaturated fat and that’s good too right?
Wrong. Vegetable oils go through intense processing and refining and contain toxic chemicals that can lead to physiological changes in our bodies that can cause serious harm.
Why so bad? They contain very large amounts of Omega 6 fats which, in excess are harmful (humans need to eat Omega 6 and Omega 3 fats in a certain ratio to function optimally). They can contribute to inflammation, which can contribute to various serious diseases, including cardiovascular disease, arthritis, depression and even cancer.
They are loaded with trans fats, which are highly toxic and are linked to conditions such as heart disease, cancer and diabetes.
Coconut Oil contains MCT’s; fat that is easily digested and gives you an energy boost without a spike in blood sugar. MCT’s have a positive effect on metabolism by increasing energy expenditure and therefore promote fat loss.
50% of the MCT’s in coconut oil is called ‘Lauric Acid’ which has antibacterial and anti-fungal properties responsible for killing harmful bacteria, viruses and fungi. Coconut oil can significantly reduce your hunger and appetite, which may positively affect your body composition. Studies have also shown that the MCT’s in coconut oil can relieve the symptoms of Alzheimer’s.
I also have a jar of coconut oil in the bathroom and use it on my skin, hair and teeth!
Tip: Buy Organic, unrefined, cold pressed, extra virgin coconut oil, NOT refined coconut oil
Flour with Coconut Flour or Nut Flours
Coconut Flour is rich in protein, fibre and fat, which makes it very filling. It is also a good source of lauric acid, which supports the immune system. Coconut flour contains manganese, which helps you utilize many nutrients including vitamin C and thiamine. Manganese also supports bone health, nervous system function, thyroid health and helps maintain optimal blood sugar levels. It is gluten free.
Baking with coconut flour can lower the GI (the rate at which a food increases the blood sugar) of the recipe. However, you cannot just substitute coconut flour for flour at 1:1 ratio as they are not equivalent. Coconut flour is very absorbent so very little is needed.
Sugar with Coconut Palm Sugar or Cinnamon
The main reason sugar is so bad is because it is loaded with Fructose.
Coconut Sugar, whilst not ‘healthy’, contains small traces of Zinc, calcium and potassium and also some antioxidants. It has a lower GI than sugar so it won’t cause a spike in blood sugar levels. However, it is still high in calories and definitely worse than no sugar.
Cinnamon
I love cinnamon; the smell; the taste; everything. It’s also packed full of health benefits. Although it’s not technically ‘sweet’, it can mimic sweetness, which makes it a great sugar replacement. It is loaded with antioxidants which protect the body from damage caused by free radicals. It has anti-inflammatory properties, which help the body fight infections and repair tissue damage. Cinnamon has been linked with reduced risk of heart disease, reduced levels of cholesterol and a reduction in blood pressure. Cinnamon can improve insulin sensitivity which is a key factor in regulating metabolism and energy usage. Another benefit of cinnamon is that it can lower blood sugar by decreasing the amount of glucose that enters the bloodstream after a meal. Two compounds found in cinnamon appear to inhibit the build up of a plaque in the brain, which is one of the signs of Alzheimer’s.
Cinnamon has been widely studied for its potential use in cancer prevention and treatment. It has also been known to fight bacterial and fungal infections and may also help prevent tooth decay and reduce bad breath.
NOT ALL CINNAMON IS CREATED EQUALLY
Make sure you stick to Ceylon cinnamon and not Cassia (if you use this, stick to small doses)
Table Salt with Himalayan Mountain Salt
Himalayan Salt is packed full of over 80 different minerals including: magnesium, calcium and potassium. The crystals are formed naturally within the earth.
Because of these minerals this special pink salt can:
*Balance pH (acidity/alkalinity)
*Prevent muscle cramping
*Lower blood pressure
*Strengthen bones
*Improve circulation
*Remove toxins from healthy cells to the bloodstream to be pushed out of our systems
*Help with the absorption of nutrients
*Create an electrolyte balance
I also throw it in the bath to replenish lost nutrients, stimulate circulation and soothe tired achy muscles. It makes me so sleepy and relaxed.
Commercially refined table salt is not only stripped of all its minerals, it is also chemically cleaned, bleached and heated at high temperatures. It is often treated with anti-caking agents to stops the salt from mixing with water in its container. These agents can be deposited in our organs and tissues, causing severe health issues.
Sports drinks with Coconut Water
Coconut water is a ‘natural’ sports drink. It has fewer calories, more protein, less sugar, more fibre than manufactured sports drinks, has more calcium and is packed with magnesium and phosphorus (electrolytes). You can also use it in smoothies
Milk with Almond Milk or Coconut Milk
Almond Milk is one of the most nutritionally milk substitutes available. It is high in lots of vitamins and minerals including Vitamin E, Manganese, Magnesium, Phosphorus, Potassium, Selenium, iron, fibre, zinc and calcium. It’s low in calories with only 40 cals per 100ml and is low in fat. It is also Lactose and gluten free.
Coconut Milk is made from a mix of coconut flesh and water. Don’t confuse it with coconut water though. It’s rich and thick and more like cream than milk and at 450 calories and 50grams of fat per cup, it’s best to buy the light versions which takes away 2/3 of the calories and fat.
Have you noticed the Coconut theme running through this blog?
How can a food so rich in calories and laden with saturated fat be healthy?
It contains NO TRANS FATS, it is GLUTEN FREE, NON TOXIC and also contains ANTIBACTERIAL, ANTIVIRAL, ANTIFUNGAL and ANTIPARASITIC healing properties. Coconut helps to support overall IMMUNE SYSTEM function.
Make the transition to healthier eating easier. Remember a few minor changes will go a long way. These are just a few of the food swaps you can incorporate into your diet to help you lead a healthier life. There are many more.