7 healthy foods that taste just like your favourite treats

Some foods may seem harmless, but when we consume them often enough they could do more harm than good. Here are a few healthy swaps that not only taste great but also give your body the nutrients it needs.

1. SWAP PAP FOR OATS
South Africans love their pap, but it has been linked to diseases like obesity and diabetes due to its high carbohydrate content and high glycaemic index (GI). High-GI foods are quickly digested, so they cause spikes in blood sugar levels. How you cook your pap and what you have with it are also important. If you’re a ‘walkie-talkie’ fan, remember that chicken feet have a very high fat content. Portion size is another consideration, says registered dietitian Susan Cooley-Maree.

‘Half of your plate should consist of a salad or colourful vegetables, a quarter should be a protein and the other quarter mielie meal or complex carbohydrates like butternut, sweet potato, wholewheat pasta or brown rice.’

Oats are a healthy, low-GI alternative to pap and provide fibre, antioxidants and many vitamins and minerals. Another healthy option is brown pap (mabela) or brown rice. Both are whole grains and are packed with fibre and nutrients.

2. SWAP BREAD FOR RICE CAKES
Bread is a staple food in many households. It’s simple to prepare, inexpensive, and filling. ‘Compared to other foods like fruits and vegetables, bread isn’t very rich in essential nutrients. It contains high calories and carbohydrates but is low in protein, fibre, and minerals,’ Susan says. While not all bread is unhealthy, most varieties sold in supermarkets are made with highly processed grains and contain preservatives and added sugars.

Additionally, bread made with processed white flour can cause a rapid rise in blood sugar levels, making it unsuitable for people with diabetes. Instead, consider healthy alternatives such as thinly sliced sweet potato, which is delicious roasted. Serve this instead of bread or rolls.

Rice cakes are another healthy alternative to bread. They make an excellent light lunch or snack. Simply layer with peanut butter and apple slices as desired.

3. SWAP CEREAL FOR PORRIDGE
It may seem like a good idea to buy prepacked breakfast cereals. In reality, most cereals are full of sugar. Also, eating cereal can lead to hunger cravings before lunchtime. ‘That’s because sugar is found in most processed foods, and breakfast cereals are among the most popular.

A high sugar breakfast cereal will raise your blood sugar and insulin levels, which will result in a blood sugar spike that dips, leaving you hungry again sooner,’ Susan says. For breakfast, start your day with porridge, which is full of nutrients and slow-release energy that will help you feel full for longer.

4. SWAP JAM FOR PEANUT BUTTER
Jams, including homemade jams, typically contain more sugar (over 60%) than fruit. Factory-produced jams often have artificial colouring as well. Susan recommends peanut butter as a swap. ‘It contains healthy fats that are good for the heart. Look for the Heart Foundation logo to find the no-sugar-no-salt option.’ Other healthier sweet options include fresh fruit like bananas or apples.

Related Article: Hearty Meals From Masterchef SA Runner-up, Sipho Mdlankomo

5. SWAP CRISPS FOR VEGGIE CRISPS
Potato crisps are high in salt, preservatives and unhealthy fats. Some varieties offer less salted or preservative-free options, but always check the fat content first. Homemade sweet potato and beetroot chips might be the answer, especially if you have an air fryer to reduce oil content. ‘Homemade popcorn is also a good option,’ suggests Susan, ‘as it is high in fibre and has a low GI.’

6. SWAP FIZZY DRINKS FOR WATER
A 330ml can of sweetened fizzy drink contains nine teaspoons of sugar! But fruit juice isn’t necessarily a healthier alternative. ‘Fruit juice still contains a high percentage of fruit sugar, sometimes as much as sweetened fizzy drinks,’ Susan advises. Water is the drink of choice. Add mint, lemon, fruit slices or cucumber for flavour.

7. SWAP COFFEE CREAMER FOR MILK
Convenience doesn’t always equal healthy. Coffee creamer doesn’t have any nutritional benefit. In fact, it contains glucose syrup and saturated fat, which are unhealthy.

‘Consider how much creamer you use in each cup and how many cups of coffee you consume each morning? Depending on the sort of creamer you use and how much you add, you can easily exceed your daily sugar limit,’ Susan says. Try low-fat milk if you want to cut down on fat. It contains calcium and phosphorus to strengthen your bones, as well as vitamins A and B12 and other minerals.

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