The Health Foods To replace - For Even Healthier Health Foods
There's the healthy option, then there’s the really healthy option. Here’s how to separate the wheat from the amaranth, buckwheat, millet, and quinoa to ensure you’re eating just right for your age.
Give yourself a hero’s diet with these superfoods.
THE BRIEF
Time to read: 5 minutes 10 seconds
Time to action: 10 minutes
Mantra: “Options, choices, I'm living my life the best way I can, but I can't please everyone, so I don't give a damn.”
Main message: Understand your options and push your personal health goals
Stat: 80%: Potential reduction in heart disease by eating better and moving more over the age of 40
For many of us who were around when Beetlejuice was big, the healthy options in supermarkets used to be bland, or non-existant.
Some 35 years later, the time it took for a Beetlejuice sequel, super-health foods are finally a genuine option. It’s simply a matter of working out what your body needs and what it doesn’t.
It’s finally possible to tailor your nutritional needs with a quick trip to the shops.
As always, we asked experts in the field (dietitians, nutritionists, and GPs) to give us their top dos and don’ts for a 40+ body, looking to stay in shape.
Agave nectar, schmagarve nectar
ALT X: “The idea of Agave as a guilt-free solution for satisfying sweet cravings is a joy. However, Agave is still remarkably high in fructose, which is linked to health issues. This includes heart disease, mainly when consumed outside its natural fruity context.”
ALT C: Coconut nectar. This alternative works well in most baking applications and is less processed than Agave. It also boasts a wealth of minerals and amino acids whilst maintaining a neutral pH.
Almond milk, schmalmond milk
ALT X: “The predicament is in the proportions. Typically, 100ml of almond milk contains less than a gram of protein, roughly equivalent to the protein content found in three whole almonds. It also tends to carry more sugar, potentially counteracting any potential protein benefits.”
ALT C: Certain varieties of hemp milk are rich in omega-3 fatty acids, and research has discovered its potential to reduce inflammation, making it an excellent choice post-workout.
Brown rice, schmown rice
ALT X: “The real issue with brown rice lies in phytic acid, the compound responsible for its colour. Phytic acid can inhibit the enzymes necessary for digestion and hinder mineral absorption, potentially reducing the impact of the accompanying vegetables in a stir fry, for instance.”
ALT C: Stick with white rice, which has had the phytic acid removed.
Granola, schmanola
ALT X: “Most granolas are only marginally better than a bowl of sugary cereal. They’re often super rich in calories and sugar – but it’s breakfast, so it’s easy to go nuts (and berries and sugar) thinking you’re filling up on the good stuff.”
ALT C: If you can, build your breakfast. Oats, nuts, seeds, cinnamon – then get your Paul Hollywood on and bake. It keeps for a long time, so you can stock up like on a typical granola run.
Rice cakes, schmice cakes
ALT X: “They tend to have a high glycemic index score, which causes a sharp rise in insulin levels, potentially leading to fat storage or triggering additional snacking.”
ALT C: Celery sticks dipped in your preferred rice cake topping. The additional fibre will keep you feeling full for longer.
Coconut water, schmoconut water
ALT X: “Yes, coconut water provides a decent dose of potassium, but so do bananas and potatoes, which also contribute fibre to your diet. Coconut water is often high in sugar. Even the unsweetened variety contains 3g per 100ml.”
ALT C: Water with a touch of fruit for rehydration. You can achieve the same benefits without the added sugar, and sugar intake mounts up quickly, so avoid it wherever possible.
Nut butter, schmut butter
ALT X: “Be mindful of the ingredients in your spread. All-natural nut butters are much healthier than sugar and salt-laden counterparts commonly found in stores.”
ALT C: Natural peanut butter is an acceptable option. Almond butter contains slightly more calcium, and walnut butter is richer in omega-3 fatty acids, so pick your non-poison.
Egg whites, schmeg whites
ALT X: “While egg whites can provide an extra protein boost, if you consistently exclude egg yolks from your diet, you're missing out on vitamins B and D to increase your good cholesterol levels.”
ALT C: Just add it in, or at least don’t take it out. Include the yolk in your regular eggs; your body balance will thank you.
Yoghurt, schm… actually, it depends
ALT X: “Flavoured yoghurts are the real enemy. Even worse are yoghurts with fruit as the syrup it's suspended in often contains excessive sugar.”
ALT C: Opt for plain yoghurt, preferably Greek-style, which offers a decent protein content without any added nasties, and add fruit in yourself. It’s less a Fruit Corner and more of a fruit opus.
Now say it with us 3 times: nutrition, nutrition, nutrition.
ENERGY RABBIT
Not simply a life coach, but an award-winner in the wellness sector with over a decade of experience. Rabbit specialises in the accessibility of information – if there is a theory worth exploring, Rabbit will work out how easily it can be integrated into your everyday life.
