The grocery store swaps you need to know about.
8 simple swaps to kick start your weight loss
It’s no secret that weight loss isn’t just about squats and lunges, and whilst we’ve heard many times before that ‘abs are made in the kitchen’, it all starts with what we do (or don’t) put into our shopping carts. With so many different options on the grocery shelves and for most of us, so little time, we’ve come up with 7 simple swaps to kick-start your weight loss…
#1 Granola-no-more: Hello rolled oats!
Ever wondered how those ‘healthy’ granolas become toasty and sweet? You guessed it – sugar (and loads of it). And apart from being one of the hardest addictions to kick, when eaten in excess, this not-so-sweet nasty stimulates the production of a hormone called insulin – hello fat storage!
While insulin plays a very important role in preventing blood sugar spikes, it also redirects excess blood sugar and stores it in fat cells, particularly around the abdomen – bye bye abs! Now, ditching granola for rolled oats doesn’t sound like a fair swap, but when you pump it up with fresh berries, a nut butter (we’ll get to these in #2) and if you’re feeling fancy, some toasted coconut flakes, you’ve got yourself one delicious brekky!
#2 Nut Butters Anonymous
Chances are if you love nut butter, you really LOVE nut butter and at some point in life have definitely eaten it straight from the jar – we’re all guilty. The good news is – you don’t have to give it up completely - it’s just a matter of choosing wisely and watching your portions. A quick check of the nutrition panel to ensure the only ingredient is the nut itself, and that your serving size is a levelled tablespoon rather than a heaped dollop comprising half the jar, and you’re good to go. And if you see sugar, added oils or preservatives on that nutrition panel – put down the spoon and run for the hills!
#3 Full-fat over low-fat – every day of the week!
There’s a reason the Mediterranean diet has been rated one of the best in the world – all of those heart-healthy, satiating fats! Remove the fat from low-fat products and what does it get replaced with? Sugar! So ditch the skim and opt for full-fat dairy, and make sure you include foods such as avocado, olive oil, salmon, nuts and seeds for a food dose of Omega 3’s.
#4 Popcorn is the new chip
When you can’t stop at one or two and end up a packet deep in Lay’s with a face full of salt and vinegar seasoning, there’s only one place it’s going – chips to hips! Enter popcorn! At approximately 30 calories per cup, air-pop your own at home and season with salt (and a little paprika if you like it spicy) and you’ve got yourself a healthy, low-cal snack.
#5 It ain’t easy being cheesy!
Cheese isn’t all bad, but there are definitely swaps you can make to lighten the load and pack in the protein! Take cheddar cheese – a standard serving of only 28g contains 115 calories, 74% of which is fat (mainly the saturated kind), and only 25% of which is protein. On the other hand, the same serving of cottage contains only 29 calories, 51% of which is protein and 40% of which is fat. So opt for cottage over cheddar and get more bang for your protein buck!
#6 Not-so-good-for-your-diet drinks
Artificial sweetener aka sugar’s evil twin is present in the many ‘diet’ drinks people turn to in order to satisfy their cravings. While the findings are mixed around their effects on blood glucose levels, the results of several short-term studies suggest they may have the same negative effects on insulin and weight as sugar. Lucky for us, there’s a new kid in town that not only tastes delish, it’s good for your gut (and waistline) too. Kombucha is a fermented tea containing live probiotic cultures and can be found at most local supermarkets. Helpful hint – Remedy Kombucha is a fave at the Krumbled office due to its low sugar content – you’re welcome!
#7 Bliss-fully unaware
Bliss balls are the latest ‘healthy’ snack craze to hit the supermarket shelves, with buzz-words like protein, energy, raw, natural (the list goes on) sprayed across the front of their packaging. Turn the packet around however, and the nutrition panel tells a different story - cheap blended whey protein, fructose-packed fruit concentrates and as much as 12-15g sugar per serve - thats the equivalent of two cinnamon donuts! To add insult to protein ball, the guidelines for nutrition claims according to Food Standards Australia New Zealand stipulate that a product can be listed as a source of protein at as little as 5g per serve. Moral of the story - always read the label and choose a product that has also chosen wisely!
Enter Krumballs. At only 2g of sugar per serve, 13g of protein, no artificial flavourings or colours and a bunch of REAL ingredients.
#8 Flavoured vs Greek Yoghurt
The yoghurt aisle is probably one of the most confusing to navigate. There are so many options, an abundance of flavours, low-fat, no-fat, Greek, natural – yikes! Plain and simple – opt for plain and simple! Flavoured yoghurts are packed with sugar and artificial flavourings, highly processed and unfortunately lacking the healthy fats and protein that make yoghurt such a healthy option. On the flip side, full-fat greek yoghurt is a great source of protein and satiating fats, and can be so easily naturally sweetened with a handful of fresh berries or a drizzle of honey. Our go-to brands are Tamar Valley Full-Fat Yoghurt and Farmers Union Greek Yoghurt – both super creamy and great for your gut too!