We are seeing an increasing percentage of our population that suffer from obesity, as well as a percentage of individuals with a lower leg vein condition. Obesity and vein conditions are linked because of the added pressure of abdominal weight on a person’s veins.
Many of my patients have become unfortunately very aware of just how much their diet affects their overall health, and concurrently, their vein health. Life can get busy, and we can get into habits of consuming foods that are easily accessible and that we know taste great. Over time, we can even become addicted to these foods, increasing the chances of obesity.
Food Substitutions to Consider
Although the foods we will talk about below may be convenient and delicious, they can be very harmful to your health if consumed on a consistent basis. While on special occasions these things can be just fine, there are substitutions you can make day-to-day to consume foods that will benefit you over time, rather than harm you.
Soda
Sodas contain a high amount of high fructose corn syrup which is converted in your body directly to fat. The high amounts of caffeine these drinks contain can dehydrate you and cause high blood pressure, poor sleep, and worsening anxiety. Instead, try swapping it for flavored water and sparkling water. Add flavor by mixing in lemon, limes, oranges, or other fruits to your water. If you are a heavy soda or caffeine drinker, start by cutting your consumption in half for a week, then phase it out entirely.
Chips
Chips are created to be addictive. Food scientists know what makes chips impossible to stop eating. Exotic flavors, salty, oily, crunchy...you literally can't have just one. The best approach is substituting them for similar but healthier options. There are some substitutions that can still satisfy that salty, savory craving - though these are also designed to create addictive binge eating. The best choice is to reach instead for the satisfying crunch of cold fresh veggies like celery, carrots, or bell peppers with hummus or other dips.
Cereal
Some cereals are high in high fructose corn syrup and low in fiber and protein. They don't really do much for your health or to keep you feeling full. Instead of the high fructose corn syrup in cereals with milk, try instead fueling your mornings with oatmeal or high-fiber cold cereal. There are options available with low to no high-fructose corn syrup - simply read the labels. Then, cut down on added sweeteners in your cereal like sugar or honey. Add a handful of nuts or fresh chopped fruit for additional flavor and texture. These are quick to put together if you have rushed mornings and will keep you fuller for longer, not to mention give you better heart-healthy benefits.
White Bread
Although white bread has become the standard option in restaurants and stores, it is a carbohydrate that is essentially void of any nutrients. These empty carbs are broken down in your stomach very quickly and as a result, you will experience a spike in blood sugar and insulin. In a few hours, your blood sugar drops back off and you end up feeling hungry again. This up-and-down cycle causes overeating with almost no nutritional value to show for it. Your body responds by feeling tired.
So if you’re looking for a healthier bread option, choose one of the whole grain or sprouted varieties. These options are higher in fiber, protein, and vitamins and reduce the bread’s effect on your blood sugar levels.
Pasta
Similar to white bread, pasta can be a nutritionally empty carbohydrate. This means that you are consuming empty calories when you could be substituting pasta for something more nutritious. Some substitutions to try include varieties of store-bought pasta that are whole grain or bean and lentil-based. Squash and zucchini noodles or "zoodles" have recently become a popular healthy substitute for spaghetti pasta.
Candy
There is an overwhelming variety of candy options available to us. At the grocery store, we can find a whole aisle dedicated to it, and then be tempted once again to buy it at check out! A small amount of candy as a treat now and again is fine, but generally, we consume more than we need. Most candy is made with high fructose corn syrup. The trick is to manage your sugar cravings with healthier substitutions and to reduce or eliminate your daily consumption. If you are craving candy or something sweet, have a bit of your favorite fresh or dried fruit, a piece of dark chocolate, or sugar-free gum.
Fried Foods
Just like with chips, the combination of oils, the salt/sweet combination, and carbohydrates are extremely addictive and difficult to stop eating. The temptation is to take ordinarily healthy foods, like fish and vegetables, and coat them with carbohydrates, and deep fry them. In and of themselves, they are not completely unhealthy. A small or modest portion is fine. But the combination lends itself to overeating excessive portion sizes. Experiment with different types of food preparation. If you are going to eat those types of foods, make sure you limit your portion size.
Protect Your Health with Well-informed Dietary Choices
There are enough suggestions for substitutions to feel a little overwhelmed, but don't let this discourage you from taking small steps toward a healthier you. To start, identify which of these foods is your "kryptonite," then start making healthier substitutions for this item. Over time, you will start to see the difference and gain more confidence to make healthier lifestyle changes.
Always remember...any change is better than doing nothing!
