Most people enjoy indulging in junk food like ice cream or chips occasionally. However, regularly consuming nutrient-depleted foods can lead to significant health risks. Fortunately, healthier options exist that are just as tasty and satisfying. This article explores 14 smart swaps for commonly craved junk foods to help you nourish your body without feeling deprived.
The Problem with Junk Food
Many popular junk foods are loaded with sugar, unhealthy fats, and additives while lacking essential nutrients. This combination can lead to various health issues, including weight gain, tooth decay, diabetes, heart disease, and even cancer. Moreover, some studies suggest that consuming these foods can make you crave them even more, leading to a vicious cycle of unhealthy eating.
1. Sugar-Sweetened Beverages vs. Water with Fruit Infusions
On any given day, 60% of children and 50% of adults report consuming sugar-sweetened beverages. Sugary drinks are high in sugar and calories but low in nutrients. Drinking sugar-sweetened beverages may lead to weight gain. Excess sugar consumption may also be linked to tooth decay, diabetes, heart disease, and cancer. Drinking sugar-sweetened beverages daily raises the risk of dying from heart disease by 8%. Sugary beverages were linked to all-cause deaths. It’s also possible that sweetened drinks send your appetite into overdrive. Drinking soda probably makes you less sensitive to sweet tastes, making you want more sweet foods
Smart Swap: Add a slice of lemon or lime to your water or tea infusions to bring a touch of taste. Alternatively, try a nutrient-dense alternative, such as homemade golden milk or smoothies. These options are rich in nutrients and may help you cut back on added sugar.
2. Manufactured Pizza vs. Homemade Pizza with Fresh Ingredients
Since many manufactured pizzas include a variety of additives like preservatives and colors, homemade pizzas are often healthier choices. It’s important to keep an eye on your intake of processed meats, such as pepperoni, hot dogs, and most types of bacon, that are commonly used as pizza toppings, as they’re linked to cancer. Plus, most manufactured pizzas use highly refined flours, which lack nutrients when compared with whole grains.
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Smart Swap: Fast food and frozen pizzas that are high in calories, fat, and salt aren’t the only options; those made with fresh, wholesome ingredients are a healthier alternative. Top your pizza with nutritious vegetables like broccoli, mushrooms, onions, and bell peppers. You could even prepare your own dough by using nourishing flour combinations, such as rye, quinoa, or chickpea flours. You can still enjoy all of the saucy and cheesy goodness of pizza without the carbs. Pizza-Stuffed Zucchini and Portobello Pizzas are delicious low-carb options that give you way more nutrients than regular pizzas. If you really miss the crust, try out our Radish, Arugula, and Goat Cheese Flatbread.
3. Commercial White Bread vs. Sprouted Whole Grain Bread
Commercial white breads are made from refined wheat, which has been stripped of its fiber and some other important nutrients. As such, white bread may cause your blood sugar levels to spike. On the other hand, whole grains might be a more favorable option since they raise your blood sugar levels more slowly, provide plenty of dietary fiber, and promote gut health. Additionally, whole grain bread may be more effective than refined bread at reducing abdominal fat, according to one review.
Smart Swap: One of the best substitutes for white bread is sprouted whole grain bread. Sprouted grains reduce antinutrients, allowing you to absorb more nutrients from the grains. Almost all of the nutrients in sprouted grains are available for absorption in the body. Plus, antioxidant levels are higher in sprouted grains. For people who can tolerate gluten, Ezekiel bread is a solid alternative to white bread.
4. Fruit Juice vs. Homemade Smoothies or Vegetable-Fruit Juices
Liquids are considered less filling than solid foods. This means that juice calories are not necessarily offset by eating less food, and they can add up rather quickly. Many fruit juices include large amounts of fructose (a type of sugar). Fructose is linked to insulin resistance and liver damage.
Smart Swap: To add sweetness without sacrificing nourishment, drink nutrient-rich homemade smoothies or use a mix of vegetables and fruits to make juices that complement your diet. In one small study, vegetable-fruit juices improved the healthy bacteria in the gut, which was associated with weight loss. Another small study noted that vegetable-fruit juices might improve the amount of nitric oxide in the blood, which helps improve blood flow and reduce damaging fats in the body.
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5. Sugary Breakfast Cereals vs. Oatmeal
Breakfast cereals are processed cereal grains, such as wheat, oats, rice, and corn. Most cereal products on the market are low in fiber and heavily sweetened to improve their taste and appeal. Some of them can be as sweet as candy. Nearly all ready-to-eat breakfast cereals evaluated in a recent study across five Western countries, including the United States, had an “unhealthy” nutritional profile. Researchers found substantial amounts of sugar in processed breakfast cereals.
Smart Swap: Choose breakfast cereals that are high in fiber and low in added sugar. Even better, make your own oatmeal from scratch. Dietary fiber intake has been linked to better digestive health and a lower risk of heart disease, stroke, hypertension, certain digestive diseases, increased body weight, type 2 diabetes, and several cancers. Steel cut oats provide two to three times the fiber content that’s available in ready-to-eat breakfast cereal varieties.
6. Fried Food vs. Steamed, Boiled, or Stewed Food
There’s substantial evidence that frequently eating fried food raises the risk of chronic diseases. Consuming fried foods frequently (i.e., four or more times per week) is connected to type 2 diabetes, heart failure, a higher body weight, and hypertension. Cooking meat using high temperature methods, such as panfrying or grilling directly over an open flame, produces chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). In laboratory-based studies, HCAs and PAHs are genotoxic. That is, they cause genetic (DNA) damage that might raise the risk of cancer.
Smart Swap: Choose milder and better-for-you cooking techniques more often, such as steaming, boiling, stewing, and blanching. For a heart-healthy burger, you can easily use a lean meat (turkey, chicken, salmon) or a veggie patty and do away with any cheese.
7. Baked Sweet Treats vs. Homemade "Crumble in a Mug"
Sapped of nutrients, these ultra-processed picks are laden with sugar, low in fiber, and contain preservatives. Most baked sweet treats are manufactured with refined sugar, refined wheat flour, and extra fat. Shortening, which includes inflammation-promoting trans fats, might also be utilized. There appears to be a link between a high intake of ultra-processed foods and a heavier body weight, larger waistline, and lower HDL (good) cholesterol level - plus greater risks of high blood pressure, heart disease, stroke, depression, and death.
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Smart Swap: Homemade “crumble in a mug” is an easy, nutritious, and lower sugar alternative to refined cakes or cookies. It also has all the flavor and crunch. To make it, add fruits to a mug and top it with an oat-nut crumble mixture. Pass up cakes and cupcakes and enjoy flourless black bean brownies instead.
8. Processed Gluten-Free Foods vs. Naturally Gluten-Free Foods
A large portion of the population actively tries to avoid gluten. However, a gluten-free diet isn’t necessarily healthier for people who don’t have a gluten-related disorder. People frequently replace nutritious gluten-containing foods with highly processed foods that are gluten-free. Adopting a gluten-free diet may mean higher food expenses, decreased fiber intake, and the risk of nutritional deficiencies.
Smart Swap: Remember that there likely isn’t a reason to avoid gluten unless you have a gluten-related disorder. Choose nutrient-dense foods that are naturally gluten-free, such as brown rice and quinoa, instead of processed gluten-free foods.
9. Agave Nectar vs. Stevia or Erythritol
Agave nectar is a type of sweet syrup manufactured from a plant that’s usually consumed as a substitute for sugar. Due to agave’s current production process, it’s a highly processed sweetener that no longer mirrors the original product, which was considered to have health benefits. In fact, agave nectar is even higher in fructose than many other sweeteners. Frequent fructose intake is linked to insulin resistance, fatty liver, and increased triglyceride (a type of blood fat) levels. These health challenges may lead to conditions such as type 2 diabetes and heart disease in the long run.
Smart Swap: Stevia and erythritol are low calorie, calorie-free options you may want to explore. Besides, erythritol does not affect blood sugar or insulin levels.
10. Low-Fat Yogurt vs. Plain Greek Yogurt
To reduce the fat content of a product without compromising flavor, manufacturers often replace it with sugar and additives, such as modified food starches or gums. According to the most recent research, there’s no compelling evidence that low fat diets are more effective for weight management.
Smart Swap: Not all yogurts are the same. Greek yogurt is especially high in protein, calcium, and vitamin B12, and it contains magnesium. It also includes beneficial bacterial cultures, making it a potential source of gut-friendly probiotics. Plain Greek yogurt topped with fruits and dark chocolate shavings is a delicious way to satisfy your sweet tooth.
11. Processed Low-Carb Products vs. Naturally Low-Carb Foods
There is immense interest in low carb diets, which may help you reduce your insulin levels, improve your heart health, and lose weight. While you may eat plenty of wholesome foods on a low carb diet, you should be wary of highly processed low carb substitute products. Meal replacements and low carb snacks, such as cheddar cheese crips and cookies, are examples of these. A growing body of evidence associates ultra-processed foods with adverse health effects and chronic diseases.
Smart Swap: If you’re on a low carb diet, include foods that are naturally low in carbs, such as most vegetables and leafy greens, nuts and seeds, eggs, and tofu.
12. Ice Cream vs. Homemade Fruit Popsicles
Ice creams, frozen yogurts, and popsicles are sweet delights that can be hard to resist. While there are some nutritious options on the market, most are calorie-dense and contain refined sugar or natural sugars like honey and maple. You may also encounter artificial flavors and additives in some types. Chronic sugar consumption has been linked to various health problems, such as dental cavities, a higher body weight, heart disease, fatty liver, type 2 diabetes, and even death.
Smart Swap: It’s possible to purchase more nutritious brands or make your own soft-serve ice cream or popsicles with natural fruit rather than refined sugar. If you’re in a creamy mood, mix diced fruit into your favorite yogurt and stick it in the freezer for a couple hours. If you need a little chocolate in your life, dip bananas in melted 80% dark chocolate (or make your own chocolate!) and pop them in the freezer.
13. Processed Meats vs. Nutrient-Dense, Less Processed Substitutions
Processed meats are foods that have been subjected to processing to improve their flavor, preserve quality, or extend their shelf life. Sausages, ham, and canned meat are just a few examples of processed meat. Multiple studies point out a strong association between processed meats and cancer, particularly colon cancer. The World Health Organization has classified processed meat as a Group I carcinogen. In other words, there is convincing evidence that processed meats cause cancer.
Smart Swap: There are a number of nutrient-dense, less processed substitutions for processed meat.
14. Potato Chips and French Fries vs. Kale Chips and Roasted Veggie Fries
Potato chips and french fries are classic go-to junk foods that are quick and easy to grab. And they are delicious - there’s no getting around that fact. However, chips and fries are very high in fat and starchy carbs, two things that need to be kept in check for a healthy diet.
Smart Swap: Try baking low-carb vegetables. Replace potato chips with kale chips. Using greens makes your chips have significantly fewer grams of fat and more nutritional value, but still gives you that satisfying crunch. Forgo french fries and favor roasted veggie fries. Veggie fries can have the same crispy-yet-soft texture as traditional french fries, but they are so much healthier!
Additional Tips for Healthy Snacking
- Plan Ahead: Prepare healthy snacks with fiber and protein to prevent overeating at meals.
- Control Portion Sizes: Be mindful of serving sizes to avoid consuming excess calories.
- Read Labels: Pay attention to the nutritional information on packaged foods, especially sugar and sodium content.
- Don't Deprive Yourself: Allow yourself to enjoy your favorite treats occasionally in moderation.
- Identify Your Triggers: Understand your cues for snacking, such as stress or boredom, and find healthier ways to cope.
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