7 unhealthy foods and alternatives to replace them

To eat healthy it is necessary to make the best possible choices. Is not easy. The world of food moves billions of euros and is dominated by marketing.

It is true that healthy foods are promoted and that they really are healthy, but including them in our shopping cart will not achieve much if they are accompanied by a large number of much less recommended products.

Unfortunately the list of not recommended is huge. They are not the ultra-processed ones that come packaged and with a long list of ingredients that includes additives and substances that a common citizen cannot recognize. Meat products and red meat are not recommended, which according to the World Health Organization increase the risk of cancer.

And there are still other foods that may seem healthy to us, but are actually ultra-processed, refined, or with added fats and sugars that lead them to the list of foods that are best avoided. The good news is that they can easily be substituted for healthy alternatives.

1. White flour products

The problem with white flour is that it no longer has the nutrients and fiber of whole grain wheat. It is an almost exclusive source of carbohydrates that can easily unbalance the diet.

The healthiest option for products derived from wheat –breads, pastas, etc.– is always the integral version, because it retains most of the original nutrients.

Also think of another alternative: legume flour and its by-products, such as pasta made with lentil flour or bread with soy flour.

2. White rice

C.ike white flour, white rice is also a carbohydrate with little nutritional company. Brown rice is healthier and no less delicious. It is not peeled or milled like white rice and therefore contains significantly more minerals and fiber.

have you ever tried the red rice or black rice? if the answer It is not, dare as they contain a higher proportion of protein, fiber, antioxidants and healthy minerals.

3. Breakfast cereals

You don’t start a healthy day with crunchy muesli or cereal from the supermarket, because a look at the list of ingredients reveals that most of these ready-to-eat products contain too much sugar, often disguised as fructose or glucose.

You can prepare a healthy breakfast mixing rolled oats, crushed flax seeds, nuts and fresh fruit.

4. Chocolate spread

Speaking of breakfast, that chocolate spread is unhealthy shouldn’t be something you don’t already know. Combined with a slice of white bread, it is a far cry from the ideal breakfast. because the chocolate cream It consists mainly of sugar, milk and palm oil.

You get more nutrients with a slice of whole wheat bread, also toasted. And for the coverage, any recipe for homemade chocolate cream with hazelnuts and less sugar will undoubtedly be better. You can also enrich the bread with olive oil, avocado or a homemade vegetable pate.

5. Protein bars

Athletes who want to avoid unhealthy foods should leave protein bars on the shelf. They may be high in protein, but they are not healthy.

It’s all about food highly processed that are also very high in calories and do not do without sugar, sweeteners and refined or artificial fats.

There are recipes for homemade energy bars not only healthier, but also tastier, that you can have and save for when you need them.

6. Microwave popcorn

Popcorn create a home theater atmosphere, when opened in the microwave and the sweet, buttery aroma wafts throughout the house.

However, this treat is no healthier than greasy and salty potato chip bags. This is because microwave popcorn is high in sugar (or salt), fat and often artificial flavors like diacetyl, which flavors butter. The bags may also still (until 2023) contain bisphenol.

Fortunately, making your own popcorn is easy, fast and cheap.

7. Concentrated bouillon cubes

Whether in soup, salad or gravy, a bouillon cube quickly turns any dish into a very tasty but unhealthy meal.

these pills they contain mainly salt, the flavor enhancer monosodium glutamate, and often sugar and palm oil. Our advice is that make your own concentrated vegetable broth.

Ingredients:

500 g of vegetables (such as carrots, leeks and celery) 150 g of herbs (optionally frozen) 2 garlic cloves 80 g of salt

Elaboration

Put the vegetables in a food processor until they are finely chopped. Then add the salt, mix the ingredients well and pour the result into sterilized jars. This broth can be stored in the refrigerator for a few months, since the salt preserves the vegetables.