Post by Master Kim on Sept 14, 2015 22:46:18 GMT -5
5 Everyday Ingredient Swaps for Healthier Cooking - www.takepart.com/photos/healthy-kitchen-swaps/next-gallery
Greek Yogurt for Sour Cream
The formerly exotic treat muscled its way into American supermarkets and pushed regular old yogurt out of our fridges. You can toss out the sour cream too. With one-fifth of the fat and a similar texture and taste, Greek yogurt can be used as a substitute in baking, dips, baked potatoes, tacos, and chili.
Avocados for Mayo
For sandwiches, avoid the artery-clogging fat of mayo, and mash half an avocado to use as a spread instead. On top of the extra flavor, you’ll get a shot of heart-healthy monounsaturated fat, vitamin E, and other nutrients.
Quinoa for Rice
It’s the grain that isn’t but acts like one. Replacing a carbohydrate-rich staple like rice with nuttier quinoa seeds will give you more flavor and nutrients. One cup contains eight grams of protein and plenty of calcium, phosphorus, magnesium, and iron. Serve with vegetables and even more protein for a full meal.
Oatmeal for Bread Crumbs
Instagram-worthy brunches may make a bowl of oatmeal seem boring, but here’s one reason not to toss out the box: For recipes that call for bread crumbs, you can use vitamin B–rich oats instead. Use them for dredging chicken and salmon, yielding satisfyingly crunchy results, or add them to meatball and meat loaf mixes as a binding agen
Chia Seeds for Eggs
Here’s a neat vegan trick: Combine one tablespoon of ground chia seeds with three tablespoons of water, and let the mixture sit for five minutes, until it turns goopy. Use it to replace eggs in baking, and enjoy the extra fiber, antioxidants, minerals, and good-for-you fatty acids.
Doughnut
Sugar has become a super-villain of sorts. We see its evil machinations in the form of Tony the Tiger leering down at children and in rats getting addicted to Oreos like they were cocaine. If it hasn’t already, the sweet stuff will turn us all into zombies. Even the substitutes it has spawned can cause weight gain, brain tumors, bladder cancer, and many other health problems.
Still, 71.4 percent of American adults allot more room for processed sugar in their caloric intake than the recommended 10 percent—and the World Health Organization cut the recommendation to 5 percent last month.
Why are we still eating so much of the pernicious substance?
Scientific evidence of its addictive quality for humans is still lacking, but what we know for sure is that thanks to the food industry, sugar has been sneaking up on consumers where they might least expect it.
The good news is that many are fighting back. A new documentary produced and narrated by Katie Couric, for instance, seeks to expose the dirt on sugar and junk food and how they drive America’s obesity epidemic. Scientists in the Netherlands have pushed the conversation for legislative solutions; they recently proved that more taxes on sodas reduce sugar consumption without inclining customers to buy other unhealthy foods.
So here’s our bit of contribution to the battle: We’ve listed 12 foods that exceed the 10 grams of sugar in a classic Krispy Kreme glazed doughnut. They differ in nutritional contents, of course (keep in mind that a glazed doughnut also has 11 grams of fat). But if you’re cutting back, it’s good to know how these stack up against the all-American snack.
12 Surprising Foods With More Sugar Than a Krispy Kreme Doughnut
Greek Yogurt for Sour Cream
The formerly exotic treat muscled its way into American supermarkets and pushed regular old yogurt out of our fridges. You can toss out the sour cream too. With one-fifth of the fat and a similar texture and taste, Greek yogurt can be used as a substitute in baking, dips, baked potatoes, tacos, and chili.
Avocados for Mayo
For sandwiches, avoid the artery-clogging fat of mayo, and mash half an avocado to use as a spread instead. On top of the extra flavor, you’ll get a shot of heart-healthy monounsaturated fat, vitamin E, and other nutrients.
Quinoa for Rice
It’s the grain that isn’t but acts like one. Replacing a carbohydrate-rich staple like rice with nuttier quinoa seeds will give you more flavor and nutrients. One cup contains eight grams of protein and plenty of calcium, phosphorus, magnesium, and iron. Serve with vegetables and even more protein for a full meal.
Oatmeal for Bread Crumbs
Instagram-worthy brunches may make a bowl of oatmeal seem boring, but here’s one reason not to toss out the box: For recipes that call for bread crumbs, you can use vitamin B–rich oats instead. Use them for dredging chicken and salmon, yielding satisfyingly crunchy results, or add them to meatball and meat loaf mixes as a binding agen
Chia Seeds for Eggs
Here’s a neat vegan trick: Combine one tablespoon of ground chia seeds with three tablespoons of water, and let the mixture sit for five minutes, until it turns goopy. Use it to replace eggs in baking, and enjoy the extra fiber, antioxidants, minerals, and good-for-you fatty acids.
Doughnut
Sugar has become a super-villain of sorts. We see its evil machinations in the form of Tony the Tiger leering down at children and in rats getting addicted to Oreos like they were cocaine. If it hasn’t already, the sweet stuff will turn us all into zombies. Even the substitutes it has spawned can cause weight gain, brain tumors, bladder cancer, and many other health problems.
Still, 71.4 percent of American adults allot more room for processed sugar in their caloric intake than the recommended 10 percent—and the World Health Organization cut the recommendation to 5 percent last month.
Why are we still eating so much of the pernicious substance?
Scientific evidence of its addictive quality for humans is still lacking, but what we know for sure is that thanks to the food industry, sugar has been sneaking up on consumers where they might least expect it.
The good news is that many are fighting back. A new documentary produced and narrated by Katie Couric, for instance, seeks to expose the dirt on sugar and junk food and how they drive America’s obesity epidemic. Scientists in the Netherlands have pushed the conversation for legislative solutions; they recently proved that more taxes on sodas reduce sugar consumption without inclining customers to buy other unhealthy foods.
So here’s our bit of contribution to the battle: We’ve listed 12 foods that exceed the 10 grams of sugar in a classic Krispy Kreme glazed doughnut. They differ in nutritional contents, of course (keep in mind that a glazed doughnut also has 11 grams of fat). But if you’re cutting back, it’s good to know how these stack up against the all-American snack.
12 Surprising Foods With More Sugar Than a Krispy Kreme Doughnut