Underrated Food Swaps That Are Worth the Splurge

May 29, 2025

By Lisa Baker, Nutritionist

When it comes to eating well, the little upgrades matter. A few extra pounds spent on the right foods can make a world of difference to your health, your taste buds, and your sense of satisfaction. Here are a few underrated food swaps that I personally swear by because not all versions of a food are created equal.

1. Processed Meats

Cheap versions: Think supermarket sausages, salami, and prosciutto packed with nitrates, fillers, preservatives, and mystery meat.

Better versions: Look for artisanal or traditional options that use whole muscle cuts, minimal additives, and time-honoured preparation methods. I personally buy my sausages from my local butcher and when it comes to prosciutto, I go for Tidbit Foods. Proper prosciutto should only have two ingredients: ham and salt. That's it. Trust me, you can taste the difference.

2. Eggs

Cheap versions: Eggs from miserable hens crammed into cages, often also resulting in lower nutritional value.

Better versions: Eggs from pasture-raised chickens that roam free, eating bugs, greens, and grains, produce yolks that are deeper in colour, richer in flavour, and packed with better nutrients. I’m obsessed with Sunny Queen Organic eggs. They even have a live camera on their website where you can watch their chickens clucking about and living their best lives. It's heart-warming and delicious.

3. Tea

Cheap versions: Standard supermarket tea bags, especially those made with plastic or bleached paper, often contain dusty “fannings” — the lowest-grade tea particles — and sometimes even artificial flavourings. Some cheaper teas can also be contaminated with pesticide residues or mould if not stored properly.

Better versions: High-quality loose-leaf tea or reputable organic bagged teas are absolutely worth it. You get better flavour, higher antioxidant levels, and none of the nasty extras. Make tea time a real ritual. It’s so much more satisfying.

4. Nut Butters

Cheap versions: Many popular brands sneak in hydrogenated oils, sugar, and fillers.

Better versions: A real nut butter should just be nuts and maybe a little salt. That's it. I always have a jar of Pic’s Crunchy Peanut Butter in my cupboard. It's pure, delicious, and keeps you full without the junk.

5. Bread

Cheap versions: Standard white bread packed with preservatives, made with highly processed flour, and offering almost no fibre or real nutrition.

Better versions: A proper sourdough or wholegrain bread made with simple, real ingredients. Thanks to the fermentation process, sourdough has a lower glycaemic load and is so much better for your gut health. I always recommend getting a fresh loaf from your local bakery. Bonus tip: buy it unsliced, slice as you go, and if it goes a bit hard, you can easily rehydrate and bake it to bring it back to life.

6. Chocolate

Cheap versions: Mass-produced chocolate bars loaded with sugar, palm oil, and barely any actual cocoa, often sourced unethically.

Better versions: Dark chocolate with a high cocoa percentage and minimal ingredients. A good chocolate should be rich, satisfying, and something you savour, not something you mindlessly binge. Lately, I've been loving the Koko Black range. It is indulgent, ethical, and just delicious.

Making these small food swaps doesn't just support your health. It supports producers who are doing things the right way. Every bite tastes better, feels better, and is better. And honestly, some things are just worth the splurge.