I’m sure you might have heard people switching from white bread to brown bread, substituting wheat flour in place of refined flour, using honey instead of sugar, dark chocolate for milk chocolate, processed oil with extra virgin olive oil and many more.
So, why do people make these food flips you may wonder? Well, of course, these simple food flips are made because they are much healthier and can be a game changer in terms of your health and diet.
If you’re someone who is ready to try out some of the best food flips, to get yourself on the track of a healthier lifestyle, then I’ve got a list of food flips you should try today!
Healthy and Smart Food Flips
1. Potatoes
The swap: Sweet potatoes
Why it is better: Orange-fleshed potatoes or sweet potatoes have 30% more fibre content and is three-times as rich in calcium, as compared to regular potatoes. They are also rich in beta-carotene.
2. Romaine Lettuce
The swap: Spinach
Why it is better: Well, whether you’re consuming Romaine lettuce or fresh spinach, their calorie content, fibre and folate is pretty much the same. But when it comes to their compounds lutein and zeaxanthin, calcium for bone support and building and vitamins to boost immunity, like vitamin C and vitamin K, then undoubtedly fresh spinach is much better and healthier.
3. Green Capsicum (Green Pepper)
The swap: Red capsicum (red pepper)
Why it is better: If you’re looking for a vegetable that can boost your heat health with its rich potassium, vitamin C, beta-carotene and folate levels, then go in for red capsicum, instead of the green one.
4. White Rice
The swap: Brown rice or wild rice
Why it is better: During the process of obtaining white rice, the nutrients are stripped away during the stages of its production. On the other hand, consuming brown rice, you can take in all the nutrients it has from manganese, to selenium to magnesium and much more.
5. White Bread
The swap: Brown bread
Why it is better: Swapping white bread with brown bread in your diet is a healthier option. This is because brown bread contains more minerals, fibre and vitamins. It can also help regulate blood sugar levels, as it slows down the digestion of carbohydrates.
6. Pecans
The swap: Walnuts
Why it is better: Walnuts are a better substitute in your trail mix, for pecan nuts, because in its total fat content, walnuts are lesser than pecans. Walnuts are also higher in their folate, calcium and magnesium contents and they are also rich in omega-3 fatty acids which are good for the heart.
7. Refined Flour (Maida)
The swap: Wheat flour
Why it is better: In any recipe, be it for baking or cooking, substituting refined flour with wheat flour is a good alternative in terms of its health benefits. It is a rich source of vitamins, minerals and fibre, while it is also low in calories.
8. Sour Cream
The swap: Plain yogurt
Why it is better: Choosing to substitute sour cream with plain yogurt can be a great option as it has half the number of calories, while it is also lesser in its fat content and has more calcium and folate too.
9. Blueberries
The swap: Blackberries
Why it is better: Blackberries can be had instead of blueberries, as it is not just healthier, but it also has lesser calories. It is rich in fibre, calcium and is also very high in its vitamin C content.
10. Prunes (Dried Plums)
The swap: Dried figs
Why it is better: Instead of eating prunes (dried plums), you can substitute it with dried figs. They have more content of fiber, folate and calcium, while they are lesser in their calorie count as well.