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Health Made Easy with Dr. Jason Jones


Thank you for choosing to listen to the Health Made Easy Podcast.  We strive to take complicated health topics and break them down into the day-to-day practical steps you need to take to transform your health.  

Aug 13, 2019

De-Junking your Kitchen: Healthy Food Substitutes to 3 Common Junk Foods

Don’t you think it’s paradoxical that we, one way or the other tend to love even crave unhealthy foods that we know very well aren’t good for us, yet we eat them anyway? Almost all junk foods either contain too much salt and sugar not forgetting pleasure-inducing artificial additives, which makes unhealthy foods taste so good. Such foods also trigger the release of neurotransmitters called dopamine and oxytocin that induce the feeling of relaxation, pleasure, and enjoyment, therefore, makes us go for second, third even fourth helpings of deep-fried chips or another slice of chocolate cake. 

It’s like we are somehow innately programmed to eat a lot more junk food than we necessarily need, but in essence we are not. But did you know there are healthy-for-you alternatives to most of your sugar-laden, fatty and unhealthy foods? While nothing can ever measure up to the real taste of things like French fries, pastries, candy bars, but the following foods will do a lot more for your health plus your waistline and weighing scale will thank you for it. Keep reading;

Healthy alternatives to deep French-fried chips include:

  • ü Baked butternut squash chips
  • ü Cinnamon carrot chips with hummus or honey yogurt dip
  • ü Roasted plantain chips with salsa Verde or baked taro chips
  • ü Baked rosemary and garlic, sweet potato chips – these are particularly tasty
  • ü Baked zucchini chips with Parmesan

Great substitutes for “commercial butter” due to its high saturated fat content and ability to induce lactose and casein intolerance include the following oils:

  • The monounsaturated fat in olive oil may have many health benefits like reducing the risk of cardiovascular disease, improving blood sugar control and lowering cholesterol
  • Coconut oil is a good butter substitute, especially for individuals looking to avoid dairy
  • Greek yogurt is not only high in protein, but it also makes an excellent substitute for butter in many baking recipes and foods
  • Avocado is a nutritious alternative to butter because it can increase the overall nutritional value of any meal including baked goods too
  • Nut butter derived from almonds or peanuts add healthy fats and nutrients to foods

You can replace regular bread that is commonly made from refined wheat, which has been stripped of more fiber and nutrients as a result causes a significant spike in blood sugar even lead to increased calorie intake.

These are the best alternatives:

  • ü Ezekiel bread is one of the healthiest there is because It’s made with a variety of sprouted before processing, therefore, they contain lower amounts of unhealthy ingredients
  • ü Oopsie bread makes a good replacement for wheat bread
  • ü Corn tortillas are both high in fiber and gluten-free making them an excellent option for individuals who are gluten intolerant
  • ü Rye bread may have gluten, however, when consumed by a diabetic it causes a decreased rise in blood sugar
  • ü Baked sweet potatoes and butternut squash make a tasty and healthy substitute for bread