Health Advice



Tip top swaps

By Michael Roizen, M.D. and Mehmet Oz, M.D. on

Swap meets were originally places where folks could exchange unwanted household items for someone else's unwanted stuff! But today, lots of such bartering is online -- there are sites that swap clothes, games, books, even houses (temporarily) and cars! However the transactions take place, the benefit is the same: Out with the old and in with the new (to you).

The same can be said for food swaps. You clear junk out of your pantry and fridge and replace it with something of greater value, in terms of your health and wellbeing. Here are some favorites.

Swap white rice for barley, quinoa, farro, brown rice, etc. These grains are great when served with stir-fries and roasted vegetables or as an addition to soups and casseroles. They reduce your risk for heart disease, Type 2 diabetes, gastrointestinal problems and even some cancers.

Swap croutons for walnuts. In soups and salads, use walnuts in place of white bread, fat-soaked cubes. When they replace refined carbs, they help lower lousy LDL cholesterol and triglyceride levels and ease insulin resistance. You'll gain walnuts' anti-inflammatory powers and ability to increase heart health and weight loss.

Swap ground meat for lentils and other legumes. Make a veggie burger: A quarter cup of cooked lentils delivers as much protein as an ounce of beef, lamb or pork and is loaded with fiber, vitamins (folate), minerals (potassium) and polyphenols. Lentils and other legumes (black beans and chickpeas, for example) also work as meat substitutes in chilies, tacos and pasta sauces (for pasta e fagioli).



Mehmet Oz, M.D. is host of "The Dr. Oz Show," and Mike Roizen, M.D. is Chief Wellness Officer Emeritus at Cleveland Clinic. To live your healthiest, tune into "The Dr. Oz Show" or visit

(c)2021 Michael Roizen, M.D. and Mehmet Oz, M.D.

Distributed by King Features Syndicate, Inc.

(c) 2021 Michael Roizen, M.D. and Mehmet Oz, M.D. Distributed by King Features Syndicate, Inc.



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