Benefits of Dietary Substitutions: 5 Ingredient Swap Ideas


by Caitlin H,

Sep 27, 2021

Ingredient Swap Ideas

Small, focused dietary substitutions that swap healthy meals like nuts and legumes for processed meals like meats and greenhouse-grown greens could make a big influence on the setting and lifespan.

That’s in keeping with a brand new examine revealed within the journal Nature Food, which discovered that eating sure healthy meals can add as much as 80 minutes to your life, whereas eating much less dietary, processed meals (suppose scorching canines) can take off as much as 74 minutes of your life per serving. And over a lifetime, all these healthy (or unhealthy) decisions add as much as A LOT of minutes, hours, days and YEARS! Plus, the examine discovered that eating more healthy food might scale back your dietary carbon footprint by as much as one-third!

The examine is exclusive in that it checked out processed versus unprocessed meals, somewhat than meat versus greens, as many earlier research have completed. Researchers from the University of Michigan evaluated greater than 5,800 meals and ranked them in keeping with their dietary illness burden for people and their environmental influence.

Ultimately, the researchers suggest that folks restrict their consumption of processed meals (each meats and greens) and up their consumption of field-grown meals and low-impact seafoods. Even simply altering out a number of components could make an enormous distinction, the examine discovered.

With that in thoughts, we rounded up straightforward 5 ingredient swaps that may play an enormous function in trimming your waistline, including time to your life, and lowering your carbon footprint.


1) Use pure sweeteners as an alternative of refined sugar.

Just since you’re a fan of baked items doesn’t imply you must all the time go heavy with the refined white sugar. There are a lot of more healthy, pure sweetener swaps you should use as an alternative, equivalent to applesauce, Stevia, honey, maple syrup and extra.

veggie chips

2) Snack on veggie chips as an alternative of potato chips.

When you need one thing to crunch on, potato chips are a conventional possibility. But these high-calorie, high-processed stacks of crispiness are among the many worst offenders for each the setting and your waistline. Instead, use greens to make a extra dietary possibility that brings you the crispy style with out the surplus energy.


3) Leverage quinoa as an alternative of oats and rice.

Quinoa is a superfood full of amino acids. It’s additionally an excellent option to make as an alternative of processed oats and white rice. Quinoa can be fairly darn versatile — you should use it in all the things from enchiladas to soup to stuffed bell peppers and far, way more.


4) Make cauliflower your new go-to.

Cauliflower potatoes. Cauliflower rice. Cauliflower pizza crust. There are an entire host of methods you’ll be able to take benefit of this sturdy, versatile vegetable for more healthy options to closely processed carbs and potatoes.


5) Seize the zoodle.

Saucy pasta dishes might style nice, however they’re additionally one of the worst offenders in relation to using high-carb, processed, unhealthy components. Instead of refined pasta, attempt making zucchini noodles as an alternative. They’re a way more dietary, lower-calorie alternative, and there are even tons of kitchen devices devoted to creating them extra simply.



Author: Caitlin H

Diet-to-Go Community Manager

Caitlin is the Diet-to-Go group supervisor and an avid runner. She is captivated with participating with others on-line and sustaining a healthy, energetic way of life. She believes moderation is essential, and folks can have probably the most weight loss success in the event that they interact in common sense healthy eating and fitness.


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