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Healthy Food Swaps That ... Aren't

By Sara Butler

Kicking certain foods to the curb and replacing them with options that appear at first glance to be healthier seems like a good idea, but it may not be. Depending on the food, the “healthy” food swap may actually be unhealthy for you. Here are a few healthy food swaps you need to avoid because they’re not all they’re cracked up to be.

Granola Instead of Cereal

Granola is good for you, right? Well, not really. While most people consider granola to be a healthier option than your favorite sugar-laden cereal, nutritionists don’t agree. Granola usually has the same amount, if not more, of sugar as cereal. If you’re really looking for a substitute for cereal, simply buy high-fiber, low-sugar options.

Reduced Fat Peanut Butter

This one can easily be explained by glancing at the nutrition label for reduced-fat peanut butter. When fat is taken out of a product like this, it must be replaced with something. Most of the time that something is artery-clogging hydrogenated oils, salt, and sugar! Plus, the good monounsaturated fat of regular peanut butter is taken out. So, feel free to go the whole hog with your peanut butter, just pay attention to serving size!

Egg Whites Instead of Whole Eggs

Eggs got a bad rap several years ago due to the cholesterol craze, so people started eating just the egg white instead of the whole egg. The yolks of eggs are actually incredibly good for you and help to lower cholesterol levels. Feel free to embrace the whole egg, yolk and all, since it contains heart-healthy fats and choline.

Fresh Berries Instead of Frozen

Frozen berries are picked at their peak of freshness. So, when you buy them you’re guaranteed to get fruit that is packed full of vitamins and minerals. Plus, fresh berries are more prone to growing mold and won’t last as long as their frozen brethren. There are even some studies that tout frozen fruit as having more antioxidants than fresh fruit since the freezing process helps to release their bioactive compounds.

Almond Milk Instead of Dairy Milk

A lot of people are going dairy-free these days, but is almond milk really better for you than cow’s milk? Almond milk seriously lacks some of the advantages of dairy milk. It doesn’t have as much protein or calcium, for starters, as regular milk. It also has more sugar, since cow’s milk is naturally sweet but sugar must be added to almond milk in order to make it palatable to most people.

It’s great that you’re concerned about your health, but you have to stay diligent to make sure that the choices you’re making will truly benefit your health.

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic


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