Start caring for your health with a few easy alternatives to your daily staple ingredients.
OIL
Substitute with: olive oil and coconut oil
One of the staple ingredients of daily kitchen life is vegetable oil. However, vegetable oil is arguably not especially beneficial for the health as most products contains unhealthy trans fats. Additionally, many non-organic vegetable oil products use chemical solvents when being processed, and we don’t want to imagine its impact on our health.
When it comes to oil, the most popular alternative is olive oil. The healthy monounsaturated fats contained in olive oil help lower the risk of heart disease and regulate blood sugar. While ideal for dressings or marinades, olive oil has a low smoke point and can’t be used for high-heat cooking.
Coconut oil is also a great substitute for vegetable oil and can be used for high-heat cooking and baking. The saturated fats contained in coconut oil are considerably more neutral than those found in other foods, while the lauric acid in coconut oil is known to raise good cholesterol levels.
Rice
Substitute with: brown rice and shirataki
Many would agree that rice is a staple food that is difficult to leave behind as it’s filling and a perfect companion for protein dishes – especially those with strong, rich flavours. However, the most common varieties are white rice, which is not ideal for low-carb dietary purposes as it contains high levels of carbohydrates. Since white rice is high on the glycemic index, it triggers blood sugar spikes.
An easy substitute for white rice is brown rice, which is packed with nutrients and fibre. Brown rice is more filling and is more effective in helping to reduce blood sugar levels. Shirataki rice has also gained popularity as a rice substitute these past few years. Low on the glycemic index, as well as sugar and calories, shirataki rice is a great choice for those with diabetes and who are looking to lose weight.
Sugar
Substitute with: honey
If you can’t stay away from sweet treats or drinks, try to substitute your sugar intake with organic honey. Since honey is lower on the glycemic index, it does not affect the blood sugar level as much as sugar. Honey also contains more fructose than glucose – with the former being sweeter than the latter, so you can use smaller amounts of honey in your food or drink for the same level of sweetness. In addition, honey contains vitamins, minerals and antioxidants, such as vitamin C, potassium, zinc and calcium, which are nutritious.
MILK
Substitute with: soy milk and oat milk
Soy milk has long been a go-to option to substitute for dairy milk, but these past few years, oat milk has also become an easy alternative. Soy milk is favoured because it has more protein and is beneficial for improving cholesterol and blood pressure levels.
These days, you can find various oat milk products in the grocery stores. Popular coffee shops even provide an oat milk option for your coffee drinks. The oats in oat milk make it naturally sweeter, and the soluble fibre makes it creamier than regular milk. The soluble fibre has many advantages, including stabilising blood sugar levels, reducing cholesterol levels, and keeping you full longer.
