healthy food swaps...

-July 2024-

Scientists are constantly discovering new information and debunking old beliefs about food, making it challenging to stay fully informed. Moreover, understanding how to combine foods for optimal nutrient bioavailability adds to the complexity. Therefore, it’s essential to stay curious and continue researching the latest findings.

As I explore some ideal food swaps here, please note that this information may change as new research emerges. I'm against fads, so let's focus on sustainable changes.

Meat is a staple for about 85% of the global population. The type and preparation of meat are crucial. Trim excess fats (though not all) and remove chicken skin. Fish, rich in omega-3 fatty acids, is beneficial for cognitive function, cardiovascular health, bone health, and gut health. Our diets often lack omega-3s and have excessive omega-6s, so a lower omega-6/3 ratio is healthier. Additionally, meat is a good source of zinc, essential for bodily functions, though the body doesn’t store it.

Carbohydrates have gained a bad reputation, particularly with the popularity of keto diets, due to their association with obesity and metabolic disorders. See more here. However, carbohydrates are still important. The key is to choose the right types and quantities. Opt for carbohydrates with a low glycaemic load (not index) and high fiber content, which aids digestion. Whole foods like brown rice, steel-cut oats, whole wheat, and quinoa are excellent choices. Cooking and cooling foods such as rice, potatoes, and oats convert them into resistant starch, which reaches the large intestine undigested. This practice, which was common among our ancestors, has significant health benefits.

Vegetables, especially in their natural state, are essential. Eating a variety of colorful vegetables ensures a range of nutrients. Red, purple, green, and orange vegetables should form the largest portion of your plate. Examples include colored capsicums, tomatoes, red cabbage, and broccoli. Leafy greens like spinach, kale, lettuce, and arugula are also highly nutritious. It's unfortunate that vegetables are often treated as a side dish in buffet settings when they should be the focus, given their health benefits compared to carbohydrates.

Explore what works best for you today!