Replace Unhealthy Foods With Healthy Ones

If you eat a lot of fruits, vegetables, whole grains and low-fat protein products, you can say you are eating healthily. However, it is possible that you are making mistakes by choosing some unhealthy foods without actually even being aware of it.

Not all foods are produced in the same way, and even healthy foods may not always be great, as they sometimes do not provide as many vitamins and nutrients as might be expected.

For example, it is possible that you have inadvertently filled your body with too much sugar and sodium.

That’s why in this article, we want to tell you about the worst foods you can put in your mouth, as well as provide information on healthy substitutes so you can fix any nutrient deficiencies in your body.

The most harmful foods for the human body

Anything coming in the jar

Canned vegetables are often low in fiber and other nutrients, and are also usually high in sodium. If you eat these vegetables often, your diet will deteriorate in terms of nutrient quality.

Starchy vegetables

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

In addition, they often contain 2-3 times as many calories per serving as other non-starchy vegetables.

Canned beans

These beans contain an average of three teaspoons of sugar per serving and have 50% more sodium than unserved beans.

Industrially made fruit juices

These are often marketed as “fresh juices”, but the labels on the packaging prove quite another. Juices contain a huge amount of sugar, empty calories and / or artificial sweeteners.

Some companies try to avoid sugar in fruit drinks by adding artificial sweeteners.  However, the craving for fatty, sugary, salty and other unhealthy foods can increase with these products.

Canned or dried fruit

The fruits are inherently sweet, so you should never add sugar or the “sugar-based flavor enhancers” found in many canned products.

Dried fruits are healthy when eaten in small quantities if no substances have been added to them during the drying process. However, remember moderation! If you think about it more closely, raisins are a mini-sized grape, so there are a lot more calories in raisins than in fresh grapes.

White bread and pasta

Processed cereals, including white bread, pasta, rice and biscuits, do not contain embryos or bran.

These types of grains have a much higher glycemic index, which means that  sugars are absorbed into the bloodstream faster.

Sugar coated cereals

A large portion of cereal may contain as much sugar as a chocolate bar. To find out if there is too much sugar in your cereal, you should always check the label.

Avoid all cereals with more than 12 grams of sugar per serving.

Red meat

Such meat (i.e. pork, beef or mutton)  is high in cholesterol and saturated fats.

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

It can also increase the risk of diverticulitis, which is a painful disease in which the bowel is in an inflammatory state.

Industrial meats

It’s always a good idea to limit your intake of industrial food, and protein is no exception.

Processed meats, such as cold cuts, sausages, and the like, often contain a lot of sodium, preservatives, and saturated fats.

Flavored yoghurts

Many flavored yogurts contain up to 30 grams of sugar per serving.

So stay away from drinking yoghurts, which are often very high in sugars, and remember that they can leave you feeling less full than more natural products. In other words, if you enjoy flavored yogurt for breakfast, you’ll be hungry even before lunch.

What about trans fats?

Trans fats are found in fried foods, pastries and industrial snacks, in the form of partially hydrogenated oils.

It must be remembered that trans fats increase the amount of bad cholesterol (LDL) and at the same time they reduce good cholesterol (HDL). This increases the risk of heart disease and stroke.

Healthier options

Vegetables

The best vegetables are dark and rich in color, such as spinach, kale, romaine salad and broccoli. These are some of the most nutrient-rich products on our planet, and you get a high dose of vitamins, minerals, and phytochemicals that help protect cells and strengthen resistance.

Legumes

Chickpeas, black beans and surface beans are very healthy options when combined with whole grains and vegetables.

They are really high in fiber and plant proteins. In addition, the consumption of cooked beans has been found to be a good choice for reducing the risk of chronic diseases and obesity.

Unsaturated fats

Avocados are high in fat, but these are healthy for the heart because they are monounsaturated fatty acids.

Avocados have more than a dozen essential nutrients and are high in fiber, potassium, and vitamins B and E.

Fruits and berries

The dark color of blueberry, raspberry, blackcurrant and strawberry indicates polyphenols and anthocyanins that produce an antioxidant effect.

Berries are also rich in vitamin C, but low in calories. Cranberries in particular are very high in antioxidants, which 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 allergy, you should eat these products every day. They are full of fiber, plant proteins, vitamins, minerals and phytochemicals.

Bran

Oats is a lot of Omega-3 fatty acids, fiber and potassium, which is why it is a healthy food on your heart, and it  reduces cholesterol levels and burn fat.

Avoid packaged ready meals and snacks that are high in sugar. Instead, choose a simple serving of oats sweetened with fruit and honey.

Fish and seafood

Seafood is perhaps the healthiest source of protein you can find.

They contain a high dose of Omega-3 fatty acids, thus reducing inflammation in the body, lowering blood pressure and reducing the risk of irritable bowel syndrome, for example.

Those who eat a lot of fish and shellfish are less likely to get depression and anxiety.

Tofu

Tofu contains ten grams of protein per serving, making it an excellent source of nutrients, especially for vegetarians and vegans.

Moderate tofu intake offers great benefits to your body, such as a healthier heart.

Natural yogurt

Greek yogurt, for example, has twice as much protein as flavored yogurt, and  it satisfies hunger for a longer period  of time while providing a good dose of calcium.

Do you want to eat healthier? Keep all these foods in mind the next time you go shopping! Remember, you really are what you eat.