6. Banana – Avocado
Bananas, while high in potassium, have a bit too much sugar in them. Enter: avocados.
Avocados are nutritional powerhouses loaded with potassium and contain the same amount of dietary fiber as three bowls of oatmeal.
With over 20 different vitamins, minerals, and phytonutrients, it’s hard to find ANY food that can rival the avocado.
They are full of heart-healthy monounsaturated fats that boost the absorption of fat-soluble nutrients.
Monounsaturated fats are associated with higher HDL (good) cholesterol levels and a decrease in LDL (bad) cholesterol.
Like other fruits (yes, avocados are a fruit!), avocados are high in antioxidants as well.
7. Granola – Steel Cut Oatmeal
Granola is an all-encompassing term for any combination of rolled oats, sweetener, and added nuts, fruits, puffed rice, chocolate, etc…
This high-carb combination of crunchy and varied flavors makes perfect sense while hiking or participating in other endurance activities, but on it’s own granola is rather unhealthy. The added sugars used as a binding agent in granola recipes can lead to inflammation and weight gain. Rolled oats also have a higher glycemic index than other types of oats, so they’ll spike your blood sugar without hardly any fiber to counteract.
Steel cut oats, on the other hand, aren’t as processed as rolled oats. They still retain a good amount of dietary fiber, making them low glycemic index and perfect for anyone with diabetes or insulin resistance. The high fiber content in steel cut oats also helps keep you fuller longer, and has positive effects on high blood pressure when consumed regularly.
8. Regular Beef – Grass-Fed Beef
Most farms feed their cows a grain-rich diet with artificial growth hormones to make them unnaturally large. Compared to the meat these animals produce, grass-fed beef has up to five times more Omega-3 fatty acids and twice as much conjugated linoleic acid (CLA), both of which are associated with healthier body composition and better heart health.
Grass-fed beef also contains vitamins, minerals, and micronutrients not found in grain-fed animals as a result of their superior diet. If that’s not enough for you to make the switch, grain-fed beef is usually full of antibiotics given to the cows to make sure they survive the unsanitary living conditions in their feed lots. Gross.
9. White Rice – Cauliflower Rice
Like other forms of dense carbohydrates, rice is not necessarily bad for you. For anyone trying to watch their carbohydrate intake, however, you’ll want to steer clear.
Cauliflower rice is a terrific substitute for white rice, and actually has a very similar texture when cooked. Nutritionally speaking, cauliflower packs a powerful punch in a significantly lower amount of calories. Rich in vitamins C, K, B6, B12, and extremely high in antioxidants and phytonutrients, cauliflower is a rather underrated vegetable.
Cooked cauliflower was found to have a somewhat unique ability to bind with bile, which subsequently helps lower cholesterol in the body. Just don’t overcook it, or you run the risk of cooking out most of the beneficial phytonutrients.
10. Croutons – Toasted Nuts
Croutons: literally small pieces of overly stale, yet well-seasoned bread. Replace this popular salad topping with toasted nuts instead. Nuts contain fiber, heathy monounsaturated fats, and protein! Also a notable amount of vitamins and minerals that croutons can’t have unless artificially fortified.
They have a natural crunch, so you’ll still get that textural element croutons provide. Bonus: you can use certain nuts for specific health goals – or ever try a mixture if you’re feeling a bit adventurous. Brazil nuts are particularly high in selenium, a powerful antioxidant, for example.