According to the International Food Information Council’s 2016 Food and Health Survey, 61 percent of Americans are trying to cut back on added sugars, while 52 percent of Americans are trying to avoid sugars in general. Additionally, 1 in 3 people report believing that both added sugars and low-calorie sweeteners are less healthful than they used to believe. As a result, 85 percent report that they now consume less added sugar than they used to.
[See: These Healthy Seasonings Are Tasty Substitutes for Sugar and Salt.]
If you are one of the many people trying to reduce your sugar intake, you may be looking for alternatives to fruit- and honey-sweetened snacking staples like yogurt and granola bars. Fortunately, food manufacturers are taking note and creating healthy savory products. Plus, there are plenty of ways you can make your own. Here are a few examples:
1. If you like granola bars …
Mediterra — which is a member of the Mediterranean Food Alliance, a program of my organization, Oldways — has an entire line of savory granola bars, with flavors such as sun-dried tomatoes and basil, black olives and walnuts, and kale and pumpkin seeds. KIND Snacks also has a line of savory nut bars, with flavors like roasted jalapeno, chipotle honey mustard and black almond and sea salt.
You can also make your own savory granola or trail mix sans sweetener using various nuts and seeds, spices and oils. For example, try roasting almonds and oats in olive oil and a generous handful of fresh rosemary. Or, toast cashews and buckwheat in a warm skillet with a small spoonful of coconut oil and a sprinkle of dried ginger and cayenne pepper.
2. If you like yogurt …
Blue Hill, celebrity chef Dan Barber’s company, sells savory yogurts including beet, carrot and tomato flavors. While these foodie-favorite yogurt cups do contain small amounts of honey or maple syrup, the earthy flavors are a clear departure from the yogurt-as-dessert mindset of the past.
You can also make your own savory concoction by buying plain Greek yogurt and spicing it up with roasted chickpeas and fresh cherry tomatoes. Try repurposing it, too, into herby spreads and dressings like Greek tzatziki or as a base for homemade ranch dip. You can even make your own ” yogurt soup” with savory mix-ins like herbs and nuts.
[See: Unusual Uses for Greek Yogurt.]
3. If you like oatmeal …
Jump on the savory oatmeal bowl trend by trying one like Sriracha fried egg or bacon pumpkin from places like Boston’s new Oat Shop or Manhattan’s OatMeals, the latter of which has plans to expand. Even if there’s no oatmeal cafe in your neighborhood, this breakfast staple is easy to customize at home. Skip the usual brown sugar in favor of fresh herbs, flavorful sauces (like harissa or Sriracha) and a fun topper like poached eggs or bits of prosciutto.
Many other countries have a rich history of serving savory grain porridges. Draw inspiration from our overseas neighbors and try making a hearty mushroom risotto with steel cut oats. Or, opt for a different grain altogether by trying a Mediterranean-inspired brown rice breakfast bowl or a Chinese congee.
4. If you like toast …
Instead of topping bread with sugary jam, spread it with hummus and thinly sliced cucumber or radishes. Or, draw your inspiration from the deli by topping hearty whole-grain toast with plain Greek yogurt, dill, cucumbers and smoked salmon.
[See: Here’s What People Eat for Breakfast in 9 Other Countries.]
Of course, the most iconic savory toast topping is none other than the avocado. This ubiquitous dish is making its way onto breakfast and cafe menus across the country, with toppings to suit nearly any preference. For an easy way to spice up your avocado toast at home, try topping it with spicy chili powder or a spoonful of dukkah (an Egyptian blend of nuts, seeds and spices).
More from U.S. News
Healthy Snacks for When You Feel Hangry
Are These Healthy Snacks Making You Fat?
10 Healthful Snacks That Won’t Break the Calorie Bank
4 Savory Swaps for Traditionally-Sweet Snacks originally appeared on usnews.com
