Consider Breaking Up with These Conventional Foods
When it comes to maintaining a healthy diet, it's important to understand that even if simple carbohydrates, which the body recognizes as sugar, are paired with protein or fat to reduce the insulin spike, they still offer limited nutritional value.
While such combinations may mitigate the immediate impact on blood sugar levels, they do not address the underlying issues of poor nutrient density and potential long-term health risks.
Opting for the healthier alternatives listed below not only helps manage blood sugar levels more effectively but also provides greater nutritional benefits, supporting overall well-being.
Disclaimer:
It is about finding the best that you can afford within your budget and not overhauling your own whole pantry overnight, but just learning more about it as you go and making changes incrementally over a span of time.
The below list does not account for allergies and pre-existing conditions.
Many of the "better for you" options are imperfect, but we are aiming for healthier, not made from scratch.
1. Conventional Chips
Reasons to Avoid: High in unhealthy fats, sodium, and artificial additives, which can contribute to weight gain, heart disease, and high blood pressure.
Healthy Alternatives:
- Cassava Flour Chips: Brands like Siete and Jackson’s Honest.
- Kale Chips: Brands like Rhythm Superfoods and Brad’s Plant Based.
- Sweet Potato Chips: Brands like Terra and Jackson’s Honest.
2. Sausage and Deli Meats
Reasons to Avoid: High in saturated fats, sodium, and preservatives like nitrates and nitrites, which are linked to increased risk of cancer and heart disease.
Healthy Alternatives:
- Plant-Based Deli Slices: Brands like Tofurky and Field Roast.
- Organic Turkey or Chicken Breast: Look for brands like Applegate and Simple Truth.
3. Refined Flour Bread, Buns, Bagels, Pastries
Reasons to Avoid: High in refined sugars and low in nutrients and fiber. These can cause rapid spikes in blood sugar and insulin levels, leading to energy crashes and increased risk of type 2 diabetes and obesity.
Healthy Alternatives:
- Ezekiel Bread: Brand: Food for Life.
- Sourdough Bread: Look for local bakeries that use traditional fermentation methods.
- Sprouted Grain Bread: Brands like Silver Hills and Alvarado Street Bakery.
4. Conventional Burger Buns and Hot Dog Buns
Reasons to Avoid: Made with refined flour and often high in sugar and additives, leading to rapid blood sugar spikes and low nutritional value.
Healthy Alternatives:
- Whole Grain Buns: Brands like Dave’s Killer Bread and Ezekiel.
- Sprouted Grain Buns: Brands like Silver Hills and Alvarado Street Bakery.
5. Conventional Pizza
Reasons to Avoid: High in refined flour, unhealthy fats, and sodium, which can contribute to weight gain, high blood pressure, and heart disease.
Healthy Alternatives:
- Cauliflower Crust Pizza: Brands like Caulipower and Cali’flour Foods.
- Whole Wheat or Sprouted Grain Crust: Homemade options or brands like Udi’s.
6. Conventional Pasta
Reasons to Avoid: Made with refined flour, low in fiber, and high in carbohydrates. These can cause rapid blood sugar spikes and insulin resistance, increasing the risk of type 2 diabetes and obesity.
Healthy Alternatives:
- Chickpea Pasta: Brands like Banza and Barilla.
- Brown Rice Pasta: Brands like Tinkyada and Jovial.
7. Conventional Soda
Reasons to Avoid: High in sugar (mostly all added sugar), artificial sweeteners, and empty calories, leading to weight gain, type 2 diabetes, and dental problems.
Healthy Alternatives:
- Sparkling Water: Brands like LaCroix and Spindrift.
- Kombucha: Brands like GT’s and Health-Ade.
8. Conventional Sports Drinks
Reasons to Avoid: High in sugar, artificial colors, and additives, which can lead to weight gain and blood sugar spikes.
Healthy Alternatives:
- Coconut Water: Brands like Vita Coco and Harmless Harvest.
- Electrolyte Drinks: Brands like ROAR and BioSteel.
9. Conventional Cereal
Reasons to Avoid: High in sugar and low in fiber, which can cause blood sugar spikes and crashes, leading to increased hunger and risk of type 2 diabetes.
Healthy Alternatives:
- Whole Grain Oatmeal: Brands like Bob’s Red Mill and Nature’s Path.
- Muesli: Brands like Seven Sundays and Bob’s Red Mill.
- Grain-Free Granola: Brands like Purely Elizabeth and Lark Ellen Farm.
10. Conventional Crackers
Reasons to Avoid: Made with refined flour, unhealthy fats, and high in sodium, which can contribute to weight gain and heart disease.
Healthy Alternatives:
- Whole Grain Crackers: Brands like Mary’s Gone Crackers and Wasa.
- Seed-Based Crackers: Brands like Simple Mills and Hu Kitchen.
11. White Rice
Reasons to Avoid: High glycemic index, low in fiber and nutrients, which can cause rapid blood sugar spikes and insulin resistance.
Healthy Alternatives:
- Brown Rice: Brands like Lundberg and Lotus Foods.
- Quinoa: Brands like Ancient Harvest and Bob’s Red Mill.
- Farro or Barley: Look for these grains in natural food stores or health food sections.
12. Milk Chocolate
Reasons to Avoid: High in sugar and lower in cacao content, leading to increased risk of weight gain, type 2 diabetes, and tooth decay.
Healthy Alternatives:
- Dark Chocolate (Higher than 73% Cacao): Brands like Lindt and Green & Black’s.
- Cacao Nibs: Brands like Navitas Organics and Terrasoul Superfoods.
13. Conventional Cookies, Donuts, and Candies
Reasons to Avoid: High in sugar, unhealthy fats, and refined flour. These can cause significant blood sugar spikes, leading to insulin resistance, weight gain, and increased risk of type 2 diabetes. Even pairing these foods with protein or fat might reduce the insulin spike, but the insulin spike is still detrimental to long-term health.
Healthy Alternatives:
- Whole Grain or Nut-Based Cookies: Brands like Simple Mills and Hu Kitchen.
- Baked Donuts with Whole Grain Flour: Brands like Katz Gluten Free.
- Dark Chocolate-Covered Nuts and Fruits: Brands like Brookside and Unreal Snacks.
14. Conventional Hummus
Reasons to Avoid: Often contains seed oils like soybean or canola oil, which can be inflammatory and processed.
Healthy Alternatives:
- Hummus without Seed Oils: Brands like Hope Foods and Roots.
- Homemade Hummus: Use olive oil and fresh ingredients.
15. Conventional Guacamole
Reasons to Avoid: Often contains additives and seed oils that are not beneficial for health.
Healthy Alternatives:
- Guacamole without Seed Oils: Brands like Wholly Guacamole and Good Foods.
- Homemade Guacamole: Use fresh avocados, lime juice, and natural seasonings.
16. Conventional Premixed Protein Shakes
Reasons to Avoid: Often contain artificial sweeteners, additives, and low-quality protein sources.
Healthy Alternatives:
- Dairy-Based: Brands like Orgain and Fairlife.
- Non-Dairy: Brands like Vega and OWYN.
17. Conventional Dressings
Reasons to Avoid: High in unhealthy fats, sugar, and artificial additives.
Healthy Alternatives:
- Olive Oil and Vinegar-Based Dressings: Brands like Primal Kitchen and Tessemae’s.
- Avocado Oil-Based Dressings: Brands like Chosen Foods and Sir Kensington’s.
18. Conventional Butter Spread
Reasons to Avoid: Often contains trans fats and artificial ingredients.
Healthy Alternatives:
- Grass-Fed Butter: Brands like Kerrygold and Organic Valley.
- Ghee: Brands like Ancient Organics and 4th & Heart.
19. Conventional Jam
Reasons to Avoid: High in sugar and often contains preservatives and artificial flavors.
Healthy Alternatives:
- Low-Sugar or No-Sugar-Added Jams: Brands like St. Dalfour and Crofter’s.
- Homemade Fruit Spreads: Made with fresh fruit and minimal sweeteners.
20. Conventional Mayo, Mustard, and Ketchup
Reasons to Avoid: High in sugar, unhealthy fats, and artificial additives.
Healthy Alternatives:
- Mayo: Brands like Primal Kitchen and Sir Kensington’s (made with avocado oil).
- Mustard: Look for organic options like Annie’s and Sir Kensington’s.
- Ketchup: Brands like Primal Kitchen and Annie’s (made with no added sugar).
These healthier alternatives are generally available in health food stores, online, and some major grocery chains in both Canada and the US.
By considering making these switches gradually, you can significantly improve your nutritional intake and overall health.