||HEALTHY FOODS ALTERNATIVE
||REASON FOR SUBSTITUTION
||Lack of fiber in white flour can cause a blood sugar spike and
||A similar lack of fiber results in a blood sugar spike and weight
||Raw Sugar, Sugar Substitutes
||Lack of accompanying nutrients results in a blood sugar spike and
||Lack of fiber causes a blood sugar spike and weight
||Wholewheat Pasta, Noodles
||Lack of fiber in plain pasta causes a blood sugar spike and weight
|Vegetable Oils (PU)
||Olive or Canola Oil
||Polyunsaturated oils (PU) become rancid (and toxic) more rapidly
than monounsaturated oils (MU).
||Butter, Tahini (Sesame) Spread
||Trans fatty acids in margarine are potentially toxic.
||Refined products tend to contain additives, have a high GI and low
|Frozen or Canned Vegetables
||Fresh (Organic, Local) Vegetables
||The less human intervention, the better.
|Frozen or Canned Fruit
||Fresh (Organic, Local) Fruit
||Fresh produce is more likely to retain its nutritional
|Meat (Beef, Chicken, Pork)
||Fresh Organic Meat, Legumes, Beans
||Growth stimulating hormones and preservatives are potentially
|Cold Cuts (Meat)
||Nitrates and preservatives can be harmful.
||Excessive use of canned products has been linked to metal
accumulation in the body's tissues.
||Homemade, Healthy Alternative
||Too many additives, empty calories and a high GI ranking make many
of these products an unhealthy choice.
||Spreadable fruit has no added sugar (use sparingly).
||Tofu Based Substitutes
||High GI white sugar, flavorings and preservatives make most ice
creams an unhealthy treat.
||Fruit, Nuts, Vegetable Strips & Dips
||Most packaged snacks are high in sugar and fat.
|Soft Drinks (Pop)
||Water, Mineral Water
||Limit or use substitutes.
||Decaffeinated Coffee, Herbal Teas
||Limit to 1-2 cups a day or use substitutes.
||Decaffeinated Tea, Herbal Teas
||Caffeine is a stimulant and should be avoided if you have
||Apple Cider Vinegar
||The benefits of using apple cider vinegar are almost
||Sea Salt, Herbs and Spices
||All salt should be used sparingly.
|Weight Loss Specific:
||Potatoes rank high on the GI so can cause weight gain.
||Low Fat Cheese, Tofu, Cottage Cheese, Yogurt
||Cheese is a fat and should be used sparingly if you have a weight
||Rice cakes are extremely high on the GI.
||Fresh Fruit, Mineral Water
||Fruit juices are concentrated and have a high GI
||Beer is high on the GI.