It’s time for another food swap. Todays picks: Sugary cereals, diary products and energy drinks. As you can see, most of your favorite products in the grocery aisles are loaded with sugar, artificial flavoring and ingredients you can’t even pronounce.
In most cases a swap towards healthier alternatives is easier than you think. The best thing about it: Not only are our swap ins all natural, low in calories and contain less sugar but also taste way better. So what are you waiting for? Rewrite your grocery list today.
Food Swap #1: Cereal Aisle
❌ Swap Out: Sugary Cereal
If you love eating cereal for breakfast, be aware that most cereal brands found in the grocery aisle are loaded with sugar. If you don't believe me, check out the nutrition label and read the ingredient list on the back of the package.
Added sugar may very well be the single worst ingredient in the modern diet. When consumed in excess, sugar is related to several inflammatory and chronic diseases, including Type 2 Diabetes, Heart Disease, Weight Gain and Cancer.
Starting the day with a high-sugar breakfast cereal will spike your blood sugar and insulin levels. A few hours later, your blood sugar may crash, and your body will crave another high-carb meal or snack — potentially creating a vicious cycle of overeating.
Below you will find a healthier and more nutrient dense breakfast alternative, that you can taste just as crunchy and delicious as your favorite cereal.
✅ Swap In: Plain & Unflavored Oats
Let's talk Oats- Nutritious, Versatile, Rich in Fiber and Satiating- Raw Oats are the perfect carbohydrate to consume in the morning to keep blood sugar levels stable and provide you with the energy you need to kickstart the day.
Oats can be prepared in a variety of ways or added to your favorite smoothie or pancake recipe. Another popular and convenient recipe is known as Overnight Oats - Simply soak your oats in Almond or Oat Milk, add a Scoop of Protein, 1-2 servings of your favorite berries and 1 tablespoon of nuts or seeds.
If you need more inspiration for new and healthy recipes, follow us on Instagram @mysourcenutrition.
Food Swap #2: Refrigerated Dairy Aisle
❌ Swap Out: Flavored & Sugar Added Dairy Products
Similar to the cereal aisle, most dairy products, including yogurts, milk options and creamers are filled with sugar and artificial flavorings. And while these food items taste delicious and are fun to add into your diet, keep in mind that some of your favorite products contain 20g or more of sugar per serving. FIY, the recommended intake of sugar per day is 20-25g. As you can see, it's easy to consume large amounts of sugar in one sitting if you don't pay attention to nutritional labels and make a conscious decision whether you want to waste your total recommended intake on one small yogurt container. Below you will find a few alternatives dairy options that are low in sugar, high in protein and still satisfy your tastebuds.
✅ Swap In: Classic Cottage Cheese or Greek Yogurt
A great low sugar dairy alternative is plain cottage cheese or greek yogurt. Both are super high in protein, creamy and can be prepared and paired with various foods. Add your favorite berries, nuts and seeds or whatever toppings your heart desires to the mix and sweeten with honey or stevia if you need more sweetness.
You will notice that choosing these higher protein and lower sugar alternatives will keep you fuller longer and keep your blood sugar levels steady in between meals.
Food Swap #3: Energy Drink Aisle
❌ Swap Out: Artificial Energy Drinks
Energy drinks have become the new coffee alternative and in addition to giving you a boost of energy from the caffeine, the sugar added to most of the drinks out there will quickly make you crash and moody.
Similar to the cereal example above, when you consume high amounts of simple sugars, blood sugar levels spike up quickly but also drop back down extremely quick. Not only will this effect your energy levels but also your overall mood and productivity. You may be thinking that the energy drink will give you a boost, however, this spike in energy is only short lived and tends to wear off very quickly.
Therefore, it is more beneficial to fuel your body with whole, nutrient dense foods that will provide you with the energy you need and keep your blood sugar levels throughout the day. Keep on reading to find out an easy and healthier way to boost your daily energy.
✅ Swap In: Homemade Energy Smoothie
Smoothies are the easiest and most fun way to add your favorite ingredients in a big old mixer and blend it all together. The result-a refreshing, satisfying smoothie with loads of nutrients, protein, vitamins and deliciousness. Well, if you add the right ingredients of course.
Your protein should contain the following if low energy levels are ruling your day: A good quality protein powder, frozen or fresh berries, a healthy fat source (avocado, nut butter, chia seeds, coconut) and fiber from your favorite greens (spinach, kale, collard).
If you need more smoothie inspo, make sure to follow our Instagram page @mysourcenutrition. We post new smoothie recipes weekly.
We hope you enjoyed today's blog post.
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