Your Handy Healthy Food Substitution Guide

Having a healthy diet isn’t easy, especially with the amount of ingredients that are extremely common, but that, surprisingly, aren’t healthy at all. In this article, we’re going to talk about some of the best substitutions you can make in order to have a healthy diet while still being able to do pretty much every recipe on the internet, simply by making a few substitutions.

The first thing we need to address is granulated sugar. Even though it might not look like much, 100 grams of granulated sugar can have up to 380 calories, well over 10% of what an adult should be eating on a daily basis. To get rid of these calories, we suggest either using maple syrup or molasses, both of these stay around 250-290 calories per 100 grams.

Leavening agents are also a challenge for most people. Baker’s yeast can have around 300 calories per 100 grams. Double-acting baking powder, or baking soda, can have the same effect while having an astonishing 53 calories per 100 grams, or even 0 if you decide to use baking soda. Beware, however, as this substitution makes up in sodium what it lacks in calories.

A binding ingredient we regularly use are eggs. These only have 143 calories per 100 grams, but have a lot of cholesterol that can be a pain to get rid of in the future. Instead, there are a few popular alternatives. We suggest peanut butter: it may have more calories per 100 grams – 520 to be exact – but in terms of cholesterol there’s no comparison. If you are really committed to a healthy lifestyle, bananas are the way to go: per 100 grams they have a mere 89 calories, have no cholesterol, and are filled up with vitamins.

As far as sauces go, if you’re like most people, you love to use cream. A lot of people can’t spend one week without having to eat something with cream in but, per 100 grams, cream can have almost 400 calories. Instead, try to use either coconut oil or soya non-dairy cream, as these have either 230 or 170 calories respectively. Not to mention cream has a huge amount of sodium, while these alternatives barely have any in them. Note that if you want to make whipped cream these substitutions won’t help.

Finally, let’s talk milk. Milk doesn’t have a lot of calories per se, but it has a lot of sodium, and a little bit of cholesterol. Almond milk on the other hand has a lot less calories, a little bit less sodium, and no cholesterol at all, while being gluten-free and almost sugar-free. It does have less protein, so you need to make up for it with other changes in your diet.