White foods—often labeled “bad carbs”—like sugar and baked goods made with all-purpose flour (and butter), play a huge role in obesity and diabetes. But does this mean you should kiss white foods goodbye for good?
The truth is, carbohydrates and fat are both essential for your health, with carbs being your body’s go-to fuel source during your workouts.
And while you can’t live without ‘em, you can try some healthier alternatives. We’ve done the heavy lifting to find the perfect substitutes for sugar, flour and butter without sabotaging the foods you love.
Swap Out Butter for COCONUT OIL
Butter—even the omega-rich grass-fed variety—is high in saturated fat and cholesterol, the 2 ingredients that increase the risk of coronary heart disease. But coconut oil is a healthy replacement with a variety of uses.
Not only is coconut oil an anti inflammatory, it’s also a powerful antioxidant, which makes it a superfood. And because coconut oil contains medium-chain triglycerides, your body will use it for energy as opposed to storing it as fat.
So, replace butter with coconut oil for all of your baking needs or go beyond the kitchen and swap out your conditioner for this multi-purpose alternative. You can even use it as a full-body moisturizer to treat eczema and other skin conditions.
Swap Out Sugar for STEVIA or DATES
Sugar is often associated with obesity and diabetes. No wonder natural alternatives are becoming increasingly popular. The problem is, not all alternatives are created equal—some offer benefits while others don’t.
With that said, here’s a breakdown of popular sugar alternatives, with stevia and dates being the healthiest choices.
Stevia
This natural sugar substitute is 300 times sweeter than table sugar and derives from the stevia plant, yet it contains few calories, which has made it a staple in diet soft drinks and snacks. Really, the only complaint here is its aftertaste—some claim stevia tastes like cough syrup. Yuk!
Dates
From date syrup to paste and even sugar, these ground up alternatives are probably your healthiest choice when it comes to replacing table sugar, honey or even agave, especially since they contain fiber.
There’s just one thing—a cup of dates contains 93 grams of sugar and 404 calories, so eat in moderation.
Agave
Commonly found in cocktails and baked goods, agave has become increasingly popular since it contains fructose (fruit sugar), which has a lower glycemic index (GI), meaning it won’t spike your blood sugar levels.
The problem is, agave is processed and contains much higher levels of fructose than what you’d find in a piece of fruit. Plus, it contains more calories (21 calories per teaspoon) than table sugar (16 calories per teaspoon). But since it’s 1.5 times sweeter than sugar, you’ll probably use less of it.
Honey
While honey is touted for its antimicrobial properties—it can be used as a natural antibiotic to stop the growth of certain bacteria—you might want to keep looking for a healthier alternative.
And although you might feel good when you read a food label that contains honey instead of sugar, just know that your body perceives sugar and honey in the same way.
Pro tip: Focus on how much sugar you’re consuming instead of the specific type of sweetener you’re using.
Swap Out All-Purpose Flour for ALMOND FLOUR
Whether you’re working with dietary restrictions or food allergies or just want to mix things up, almond flour is a great way to add texture and flavor to baked goods.
Almond flour is rich in protein, unsaturated fat and vitamin E, making it a healthier alternative than all-purpose flour, which is stripped of its nutrients during processing.
Not only that, all-purpose flour is high in carbohydrates and calories and low in everything else, including fiber, protein and vitamins.
Now What?
Whether you want a healthier sweetening option, want to pass on white flour or are trying to cut back from butter, pull out this guide for some healthy alternatives. You’re now well-equipped with some healthier choices for all of these ingredients!
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