Pantry Swaps for a Healthier Kitchen

Photo by Fikri Rasyid on Unsplash

We love vibrant, fresh whole foods, but what about those everyday, cooking essentials hiding in your pantry? Your diet can only be as healthful as the foods you have on hand—and swapping your conventional pantry staples with wholesome, healthier alternatives is a simple way that can help you sustain a healthier lifestyle in the long-term.

1. Liquid Aminos instead of Soy Sauce

Soy sauce contains a small amount of alcohol due to its fermenting process. Depending on the grain used when fermenting, it may also contain gluten. People who want to avoid alcohol or gluten can choose liquid aminos instead of soy sauce. Liquid Aminos contain around 16 amino acids and are derived from non-GMO beans. While it may not be a large of source of protein, it also has 0.5g of protein per teaspoon.

2. Extra Virgin Olive, Coconut Oil and Avocado Oil instead of Any Other Vegetable Oil

Some vegetable oils are nutritious and beneficial to the body but should still be consumed in moderation. Many contain high levels of omega-6 fats that can mess up the balance of fats in the body. Your best bet is to substitute with extra virgin olive oil, coconut oil or avocado oil. Extra virgin olive oil is low in omega-6 fats—it lowers blood pressure, protects LDL particles from oxidation, reduces inflammation and may help prevent unwanted blood clotting. Avocado oil and coconut oil is high in healthy saturated fats that can boost fat burning and provide your body and brain with quick energy. They also raise good HDL cholesterol in your blood, which is linked to improved metabolic health and reduced heart disease risk.

3. Himalayan Salt instead of Table Salt

Table salt is heavily processed to eliminate minerals and may contain additives to prevent clumping. Due to the chemical cleaning process, table salt is left with 99% sodium chloride, and without any nutritional value as it is stripped during the process. Himalayan salt is 85% sodium chloride, and the remainder contains over 80+ minerals. These minerals can help your body balance your pH, regulate water content, remove toxins, help absorb nutrients, prevent muscle cramping, and more.

4. Raw Honey instead of White Sugar

Sugar is 100% carbohydrate and contains no vitamins, minerals or fatty acids, while honey contains many important antioxidants, including phenolic compounds like flavonoids. The antioxidants have been linked to reduced risk of heart attacks, strokes and some types of cancer. Some studies show that honey can also lower triglyceride levels, especially when it is being used to replace sugar.

5. Whole-wheat, Almond or Coconut Flour instead of Refined White Flour

White flour has been stripped of the parts of the wheat kernel that slow its digestion, therefore making it extremely easy for the body to turn white flour into blood sugar. White flour is nothing more than refined carbohydrates that can contribute to obesity.

Whole-wheat flour is higher in fiber and nutrients because the wheat germ and bran have not been removed out of them. Almond flour has more protein, healthy fats, and vitamin E than white flour. It also provides a decent amount of fiber. Coconut flour is high in fiber, has protein and has better digestible carbs than white flour. It has a lower glycemic index, meaning it converts into sugar in your blood at a slower rate.

6. 70% Dark Chocolate instead of Candy

Sugar has no nutritional value and causes high blood sugar levels, which leads to insulin resistance and weight gain as our bodies store the excess sugar as fat. A satisfying yet beneficial way to curb your sweet tooth would be dark (at least 70%) chocolate, which is a superfood that is loaded with antioxidants. Studies suggested that eating dark chocolate may lower cholesterol levels, prevent cognitive decline and reduce the risk of cardiovascular problems.

7. Healthy Granola instead of Breakfast Cereal

Most breakfast cereals are loaded with GMOs, which can cause increased allergies, digestive problems, liver problems, issues with fertility and much more. Granola’s oats are packed with fiber and iron, while healthy nuts, seeds and dried fruits add free-radical fighting antioxidants and healthy omega 3s.

8. Apple Cider Vinegar instead of Balsamic Vinegar

While balsamic vinegar is not an unhealthy ingredient per se, apple cider vinegar comes with a long list of health benefits and it tastes just as good. Studies have shown that when consumed on a regular basis, apple cider vinegar can cause a considerable improvement in blood sugar levels, cholesterol and triglyceride levels. It can also cause a significant decrease in both abdominal fat and waist circumference.

9. Organic Chicken, Beef or Vegetable Broth instead of Bouillon Cubes

Bouillon cubes are high in not only sodium, but also in additives, hydrogenated oils and monosodium glutamate (MSG). Excessive sodium intake is linked to high blood pressure, which can lead to heart disease, stroke, heart failure, and kidney disease. Hydrogenated oils are healthy oils that are processed into poisonous trans fatty acids, which have been shown to increase LDL (the “bad” cholesterol), and decrease HDL (the “good” cholesterol). While homemade broth is still the best and healthiest option, busy homecooks can opt for organic shelf-stable broth that still tastes as good.