Replace white bread with whole-grain bread
Whole grain bread, which is made from whole wheat flour, is much healthier than white bread due to properties such as:
- higher content of dietary fiber, which cleanses the intestines and prolongs the feeling of satiety. It also helps lower cholesterol levels in the blood and speeds up metabolism
- higher content of vitamins and minerals which are necessary for the proper functioning of the nervous system, participate in building immunity and prevent premature aging of cells
- a lower glycemic index. That means a smaller spike in blood glucose level and a slower fall - which is particularly important for people with glucose intolerance or diabetes
Making this change will not only benefit our figure but also reduce the risk of diabetes, chronic intestinal catarrh, cardiovascular disorders, and heart disease.
Choose brown rice, pasta, and groats
Whole-grain pasta and rice, as well as groats, are excellent sources of complex carbohydrates, which are slowly broken down into the glucose needed by all cells without causing insulin spikes.
Groats improve kidney and bile duct function, support liver regeneration, and have a positive effect on the nervous system and brain health. Special attention should be paid to buckwheat and millet groats as well as the less popular quinoa, which is also very healthy.
Replace sweets with nuts
When we feel sudden hunger and a drop in energy, we often reach for candy bars and cakes. However, most sweets are mainly empty calories - they do not provide our body with valuable nutrients, and the feeling of hunger returns quickly after eating them.
Nuts and dried fruits are a great alternative here! Try different kinds of nuts (hazelnuts, peanuts, walnuts, cashews, Brazil nuts, pine nuts, macadamia nuts, almonds, pistachios) and dried fruit (plums, apricots, dates, figs, mangoes, apples, pineapple, papaya, cranberries, or goji berries).
A great idea is to create your own mixture and pack it in a small package that you can take with you on a trip, as well as hide it in your desk drawer for a “rainy day”.
It's true however that nuts are calorific - in 100 grams nuts contain about 550-650 kcal and dried fruit about 250-300 kcal. Therefore, we should not consume them in extensive quantities. However, we should remember that nuts and nuts are not only tasty but also a healthy snack - they contain a significant amount of fiber, magnesium, potassium, vitamin E, and folic acid, help to prevent cancer and heart attacks, and soothe stomach disorders.
These easy-to-implement changes won't revolutionize your diet overnight, but after just a few weeks your body will respond with improved mood and increased energy!