Time to clean out more than your closets. Let’s take a look at what’s in your kitchen.
Toss it: Added Sugar
Start by READING LABELS.
Simply put, natural sugar is found in fruit, veggies and dairy. Added sugar is just that, added to food. How can you identify added sugar vs natural sugar? First look at the label for grams of sugar per serving. Next read the ingredients list.
You may recognize the following ingredients as sugar:
· Brown sugar
· Corn sweetener
· Corn syrup
· Sugar (dextrose, fructose, glucose, sucrose)
· High-fructose corn syrup
· Invert sugar
· Malt sugar
· Any syrup (brown rice syrup, malt syrup)
*check everything. Your peanut butter, pasta sauce, yogurt, bread, granola or protein bars, cereal, ketchup, dressings, soups, etc.*
The swap: Stick to fruits for your sweet treats. Try stevia, honey, maple syrup or coconut sugar (lower glycemic index) if you absolutely need a sweetener).
Toss It: White Flour
White flour is heavily processed and stripped of nutrients. Try one of these alternatives when baking for a more nutritious treat.
The swap: Whole wheat flour, almond flour, coconut flour, chick pea flour, brown rice flour (and many more). Here is a guide on how to substitute flour in your recipes.
Toss It: White or wheat bread
Upgrade your bread. Why not try a bread that has zero sugar and 4 grams of protein? It is also lower in carbs than your typical bread and higher in fiber. Plus, sprouting helps increase the availability of the nutrients found in the grains
The swap: Ezekiel Bread read more on sprouted grain bread.
Toss It: White Rice
White rice is composed of mostly easily digestible carbohydrates which can spike your blood sugar. Brown rice is a little better with more fiber and slower to digest. Black rice provides some protein and fiber and is an even better choice. But why not try a more nutritious grain that provides protein and fiber?
The swap: Gluten free? Try Quinoa, buckwheat, millet or teff. If you eat gluten try farro, kamut, freekah or barley.
Toss It: Dressings
Many bottled dressings contain highly refined oils, tons of sugar and preservatives.
The swap: Try mixing a vinegar such as apple cider vinegar, rice vinegar, red wine vinegar, white wine vinegar, good quality balsamic and champagne vinegar mixed with unrefined olive oil. Try one of these recipes.
Toss It: Sugary cereals
Don’t be fooled by labels like “heart healthy,” which may be loaded with sugar and refined grains.
The swap: While I urge you to try one of these breakfast recipes, some healthier “cereal-like” options to try are homemade granola, steel-cut oatmeal, old-fashioned rolled oats, raw buckwheat groats, quinoa, millet and creamy buckwheat for making porridge. Sub natural sweeteners, adding in chia seeds and nuts for toppings.