Where our family and family’s lives are the most important thing for us, have you ever pondered upon one of the most important aspects of their lives? With health being above all, keeping our family fit and healthy should be on top of our priority lists. Where keeping yourself and your family fit and healthy should not come as a burden to you but is supposed to come as a feeling of love and care from inside we have made the task a bit easier for you. Here are 3 simple food swaps and their health benefits that you can try to improve your family’s overall health. Without any further ado let us take a deep dive into this article and learn about these simple swaps and their benefits.
Swaps to improve family’s health
When we talk about your family’s health collectively, it means that these things are going to have a positive impact on each and every member of your family starting from your school going child to the elderlies in the family. In this fast paced life where our lifestyle habits are harming our and our family’s overall health, it becomes important to take a movement and understand about the food items that we are consuming and the ways in which we are consuming them. Doing so is important in order to know the effects of our food and lifestyle habits on our health.
Here are some food items that you can swap with their healthy alternatives to stay healthy, fit and active.
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1# Refined Flour Bread To Brown Or Whole Grain
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Also Read: Multigrain Bread Vs Whole Wheat Bread: Which One Is Healthier?
Something that is definitely a breakfast favourite and can be served in various forms, bread tops the healthy swap list. If you are wondering what we are going to swap this breakfast favourite with then you need to sit back and relax. We understand the importance of those quick toasts and sandwiches on that early morning rush and we are not going to complicate that for you. All you need to do uis simply start buying brown or whole grain bread instead of the white one. Using whole grain bread would take care of your family’s health and fitness without putting in any extra efforts. Whole grain bread has higher nutritional value as compared to your usual white bread. Every slice of brown bread has about 3 times more fiber than the white one and even consists of higher amounts of protein in it. Along with this a whole grain bread is also rich in nutrients like vitamin B, zinc, iron, magnesium, manganese along with antioxidants like lignans, phytic acids, sulphur compounds and ferulic acid. These nutrients help in lowering the blood pressure and strengthening the immune system. Other than this consuming whole grain bread instead of the regular white one can help you to reduce the risk of various diseases and conditions like-
- Colorectal cancer
- Heart Diseases
- Gum diseases
- Strike
- Diabetes
- Asthma
- Obesity
- Chronic inflammation
- Aids digestion
Eating that white bread is not the only option and you can opt for a healthier alternative that comes with so many health benefits. Where whole grains surely are beneficial for health but they are not meant for everyone. One thing that needs to be taken care of is that whole grain bread should not be served to someone who has gluten allergies. People with gluten sensitivity can develop celiac disease which will lead to even more complications and hence should maintain a safe distance from these whole grains.
#2. Hydrogenated Oils to Other Oils
Where oil is something that we all use for cooking various dishes ranging from stir fried vegetables to soups. It is important to know what kind of oil you are consuming and its effects on your health. Using cooking oils such as partially hydrogenated oils and palm oil can actually have some bad effects on your health. These artificial trans fats are created through industrial processes. People with diabetes need to be extra cautious while using these oils. Swapping these oils with healthy alternatives like olive oil, flaxseed oil, avocado oil, walnut oil and canola oil. Using these oils can have many health benefits.
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These oils are healthy for your heart and have some anti-inflammatory properties that have a blood vessel expanding action. Not just this bit some researchers have proven that using oils like olive oil can help in protecting people against Alzheimer's diseases. The other benefits of swapping your regular oils with these healthy alternatives can have many health benefits like-
- Lowers bad cholesterol levels
- Relieves digestive issues like constipation and diarrhea
- Improves skin health
- Improves heart functioning
- Reduces inflammation
- Lowers blood pressure
- Helps control blood sugar level
- Has anti-cancer effects
Rich in nutrients like vitamin K and E along with nutrients like omega-3 and omega-6. These healthy oils help in reducing inflammation and various types of pain like muscle pain and joint pain.
#3. Sugar with Jaggery
Limiting the consumption of sweet food and taking them out entirely from the diet can be quite difficult and something that is next to impossible for the people who have a sweet tooth. Where deserts and sweets are what most of us crave for, consuming so much sugar on a regular basis can be dangerous for your health. Consuming too much sugar on a regular basis can give rise to a lot many health problems such as increasing the risk of heart diseases, weight gain, increasing risk of type 2 diabetes developing acne, increased risk of cancer, mental issues such as anxiety and depression, accelerating the process of cellular and skin aging. Not just this but consuming sugar more than your daily requirement can be fatal for your liver and lead to fatty liver along with draining out your energy.
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Also Read: Jaggery In Winters? Here Are 8 Ways To Consume The Natural Sweetener
Swapping your highly processed white sugar with jaggery can save you from all these diseases and conditions and provide some additional health benefits as well. Being a rich source of iron, magnesium, proteins, carbohydrates, calcium phosphorus and potassium. Rich in nutrients this sweet ingredients comes along with many health benefits such as-
- Cures constipation
- Helps with breathing disorders
- Boosts digestion
- Helps in detoxing and clearing out the toxins from the body
- Has anti allergen properties
- Prevents anemia
- Aids weight loss
- Controls blood pressure
- Purifies blood
- Relieves joint pain
- Detoxifies the liver
- Boosts immunity
- Cools the stomach
- Boosts up the intestinal health
Try and make these simple changes in your regular food habits in order to improve your and your family’s health in the most effortless way possible. These simple swaps will help you to save time and stay fit and healthy.