By Dr. Joey Shulman D.C., RNCP

Welcome back! Although unhealthy eating is bound to happen occasionally (see the 80/20 Rule), there are several healthier versions of your favorite foods that can benefit your health and help you lose weight while tempting any palate. Read Part I of Dr. Joey’s Healthy Food Substitutions for more healthy options.

Consider some of the following substitutions instead of unhealthy food choices.

1. Instead of morning cereals…
Many morning cereals are loaded with sugar and refined flours that send blood sugar levels soaring. In addition, a cereal-filled breakfast is mostly made up of carbohydrates, leaving little room for other necessary macronutrients such as proteins and fats. It is impossible to eat a hormonally balanced meal when cereal alone is eaten. Often, a meal made up of only carbohydrates will result in feelings of fatigue, cravings, fogginess and hunger. Visit our glycemic index chart to check out the rating of various cereals. The higher the glycemic index number, the greater amount of insulin secreted from the pancreas to deal with sugar excess. Excess insulin is stored as fat.

…try power oatmeal
Why is oatmeal different? Oatmeal is filled with fiber called beta glucan that acts like a sponge, mopping up excess cholesterol. Because oatmeal is higher in fiber, the glycemic index rating is lower, thereby balancing blood sugar levels. In short, less insulin is secreted. When picking oatmeal, slow-cooked oats are the best as they do not cause insulin fluctuations. Try adding some protein powder to your next bowl of oatmeal to create a delicious and fast hormonally balanced breakfast. Try Truestar’s power oatmeal recipe.

2. Instead of margarine…
Margarine is made up of trans fats (a.k.a. partially hydrogenated fats) that have been chemically altered by the hydrogenation process. Trans fats can also be found in packaged baked goods, cookies, chips and vegetable shortening. Trans fats have been shown to contribute to the worsening and development of heart disease, high cholesterol, arteriosclerosis and inflammatory conditions. Become a label reader to eliminate these fats from the diet.

…try butter, olive or healthier spreads
Healthier alternatives for spreads, dips or cooking include butter, olive oil, light cream cheese or dairy-free cream cheese, natural nut butters and ghee (clarified butter). Although butter is high in saturated fat and should not be eaten in excess, it does not contain trans fatty acids. Non-hydrogenated margarines are also available in most grocery stores and contain traces (usually less than 1%) of trans fatty acids.

3. Instead of mashed potatoes…
Yum…creamy mashed potatoes—who doesn’t love them? Unfortunately, white pototaes are high on the glycemic index and are therefore a no-no if you are trying to lose or maintain your body weight. To the body, white bread, pasta and potatoes are similar to eating white sugar. Eating too much of these is a one-way ticket to weight gain.

…try mashed cauliflower
High in fiber and low in calories, cauliflower is an excellent vegetable to help shed excess weight. Simply steam an entire head of cauliflower until it is tender and mushy. Add some lowfat cream or dairy-free cream cheese, a small amount of butter, pepper and salt and whip!

4. Instead of a chocolate bar…
You are starving at work and looking to grab anything to fill you up. A chocolate bar may stop your hunger temporarily, but it is also loaded with calories, saturated fat and sugar. Instead of filling you up in a healthy way, most commercial chocolate bars will elevate blood sugar and cause you to over-secrete insulin, thereby dropping blood sugar. When blood sugar drops too low, otherwise known as hypoglycemia, the brain will send out a signal or craving for another sugary treat. You then need another sugar fix and the vicious cycle starts all over again.

…try a hormonally balanced protein bar
There are numerous protein bars available in all health food stores and some grocery stores that are hormonally balanced and therefore do not cause an energy dip. Although these bars should not be seen as a replacement to eating fresh, live food, they are a much better version of the traditional chocolate bar. Zone and Meso-Tech bars are tasty brands to start with. In addition to protein bars, visit your local bulk store to find nuts (soy nuts, almonds, pistachios), seeds and high-protein granola as healthier snack options.

5. Instead of deep-fried french fries…
While french fries may be a tasty accompaniment to any meal, they are extremely high in calories and are loaded with artery-clogging saturated fat. A typical serving of large fries at your local fast-food establishment has approximately 560 calories and 27 grams of fat (5 to 10 grams coming from saturated fat). As a side serving to most meals, this is a quick way to pack on unwanted calories and pounds.

...try baked sweet potato french fries
Sweet potatoes contain large amounts beta-carotene and other carotenoids which offer immense anticancer protection. These delicious spuds are also loaded with vitamin C and vitamin E. For a delicious sweet potato french fry recipe that the entire family will enjoy, click here.

Read part 1 of Dr. Joey's Healthy Food Substitutions.