4 Items to Ban from Your Kitchen for Healthy Cooking

Healthy cooking can at times seem impossible. By keeping a few basic guidelines in mind when it comes to limiting certain foods, you can be sure to have meals that are tasty and nutritious. For best results, be sure to avoid the inclusion of high amounts of butter, white carbohydrates, sugar and salt in your meals.

1. Butter

One of the most important foods that you must ban from your kitchen if you are interested in achieving lasting, healthy weight loss is butter. Butter is made from unsaturated fat, which is one of the most unhealthy fats that you can eat. Unsaturated fat has been found not only to be a major contributor to the development of obesity, but it’s also strongly linked to other serious, long term health conditions, including cardiovascular disease, Alzheimer’s disease and some forms of cancer. If you’re using a recipe that calls for butter, try substituting a healthier fat in its place. Olive oil, for example, is a fat that provides a great taste to food without causing deficits in your health.

2. White Carbohydrates

“White carbohydrates” are another food that must be eliminated from your kitchen in order to follow a healthy diet. White carbohydrates can be defined as any type of carbohydrate that is made from bleached white flour, including white bread, pasta and other similar items. These foods have been stripped of the majority of their fiber, which is one of the most important components of any grain. Fiber not only helps to keep your digestive system regular, but can also be effective at achieving weight loss and preventing cancer. When making pasta, sandwiches or other meals that incorporate these carbohydrates, be sure to choose carb sources that are unbleached in order to get the healthiest meal possible.

3. Sugar

Avoiding sugar is also very important if you’re interested in healthy cooking. While sugar does not contain a whole lot of calories (only four per gram, as opposed to the nine calories per gram contained in fat), consumption of high amounts of sugar does pose other health risks. In addition to the high rate of cavities experienced by individuals who consume lots of this food, sugar has also been found to contribute to the development and increasing severity of diabetes.

4. Salt

One last food that you should avoid in order to achieve healthier cooking is salt. High salt intake has not only been linked to several chronic health conditions, such as arterial disease and stroke, but the regular intake of high amounts of dietary sodium can lead to water retention and subsequent weight gain. Substitute your salt shaker for herbs and spices. These products will not only lend a delicious flavor to your foods, but will also ensure that you are getting a healthier meal altogether.


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  • betty

    theres a mistake in the paragraph on butter; butter has saturated fats, which is why it is solid at RT. Saturated fats are unhealthier than unsaturated fats.

  • Andree Pages

    I have found some great things on your site, but two of your entries here are just wrong:

    Per the Mayo Clinic, “Butter, on the other hand, is made from animal fat, so it contains more saturated fat.” — http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/butter-vs-margarine/faq-20058152

    “Various fats contain different proportions of saturated and unsaturated fat. Examples of foods containing a high proportion of saturated fat include animal fat products such as cream, cheese, butter, other whole milk dairy products and fatty meats which also contain dietary cholesterol.” (Wikeipedia)

    Higher levels of saturated fat in the diet have been implicated in heart disease and diabetes, and butter, being an animal product, contains saturated fat. Your suggestion to use olive oil is a good one, however.

    In addition, it’s not the bleaching of most pasta that dilutes its fiber, but the fact that it is not whole grain — whole wheat pasta (dont care for it myself) and chickpea pasta (I find it delicious and similar to ordinary) are both made from whole grain and contain beneficial fiber. — http://www.prevention.com/food/pick-the-healthiest-pasta

    I suggest that instead of dispensing this kind of dietary advice, you link to a reputable website on the subject? http://www.jeffnovick.com/RD/Home.html, prevention.com, and NutritionFacts.org are very helpful and easily understood. NutritionFacts.org also lets you choose from short videos or written transcripts.

    Keep on keeping on, but always go to the best for your nutrition information, and to be really helpful, try to source it so others can check it or go to the site to learn more. Regards, Andree