8 Healthy Swaps for Everyday Food and Drinks

Sugary cereals, white bread, soda, granola bars, and energy drinks are examples of foods and beverages that many people consume daily.

Although these items may be convenient and tasty, they can harm your health if consumed regularly.

Fortunately, healthier substitutes for many of these items are easy to buy or make at home.

Here are 8 healthy swaps for everyday food and drinks.

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1. Coffee creamer

Creamer gives coffee a smooth, sweet taste and comes in a variety of scrumptious flavors, such as pumpkin spice and peppermint mocha.

Yet, it’s typically packed with added sugar, often in the form of high-fructose corn syrup — a sweetener linked to several negative health effects like an increased risk of weight gain (1Trusted Source).

Plus, many coffee creamers contain artificial colors, preservatives, and thickeners like carrageenan (2Trusted Source).

Substitutes are surprisingly easy to make.

For a dairy-free, limited-ingredient creamer alternative that’s low in added sugar, use this simple but delicious recipe:

  • One 13.5-ounce (400-ml) can of whole or reduced fat coconut milk
  • 1 tablespoon (15 ml) of maple syrup (or more to taste)
  • 1 teaspoon (5 ml) of vanilla extract

Simply place the ingredients in a bottle or glass mason jar and shake well. Keep it in the refrigerator for up to 1 week or freeze in ice cube trays for long-term storage.

If you want to experiment with other flavors, try adding a dash of cinnamon or coconut extract. For a seasonal twist, add a spoonful of pumpkin purée and a pinch of pumpkin pie spice.

Shake your creamer well before using it.

2. Soda

The negative health effects of soda and other sugary beverages have been confirmed through years of scientific research.

For example, soda is associated with an increased risk of diabetes, obesity, fatty liver, and metabolic syndrome — a cluster of symptoms that include high blood pressure and elevated blood sugar (3Trusted Source).

Although many people think that switching to diet soda is the best option, it may also increase your risk of conditions like metabolic syndrome and stroke (4Trusted Source).

If you drink soda regularly, consider trying these other fizzy drinks instead:

  • Infused sparkling water. Toss slices of your favorite fruits into a bottle of sparkling water for a flavorful, healthy soda substitute.
  • Sparkling green tea. If you’re craving a caffeine fix, sparkling green tea brands like SOUND or Minna contain far less sugar than soda. You can also make your own using this recipe.
  • Kombucha. For a kick of subtle sweetness with the added health benefits of probiotics, grab a low sugar kombucha. Brew Dr.’s Clear Mind and Ginger Turmeric flavors contain only 10 grams of sugar per 14-ounce (415-ml) serving.

Keep in mind that plain water is your best bet for staying hydrated throughout the day.

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