I’m a foodie at heart. I love real food, and I believe eating well shouldn’t mean giving up pizza nights or living on steamed broccoli. But just because I enjoy balance doesn’t mean I eat everything.
There are a few items I simply choose not to include in my regular diet; not because I’m trying to be restrictive, but because they don’t support blood sugar balance, gut health, or overall wellness. Here are five foods I personally avoid, and what I recommend instead.
1. Oat Milk
Yes, it’s creamy. Yes, it tastes great in coffee. But oat milk can spike your blood sugar almost as much as a soda. Why? During processing, the starches in oats get broken down into simple sugars. Many commercial oat milks also contain inflammatory seed oils like sunflower oil to boost texture. I don’t love the idea of starting my day with a hidden dose of oxidized fats in my latte. If you’re looking for a better alternative, try unsweetened almond, coconut, or cashew milk instead.
2. Breakfast Cereal
Trying to eat healthier? Many people swap in cereal for breakfast, but most boxed cereals (even “healthy” ones) are ultra-processed, high glycemic, and often loaded with added sugar. Even granolas can be sugar bombs, full of dried fruit and preservatives like sulfites. The result? Blood sugar spikes, mid-morning crashes, and cravings. A better option: try a warm bowl of chia pudding, or eggs with veggies to keep you fuller, longer.
3. Gluten-Free Bread and Pasta
Unless you have celiac disease or a diagnosed gluten sensitivity, you don’t need to avoid gluten altogether. In fact, many gluten-free products are heavily processed, made with additives, gums, and sugars to mimic the texture of wheat. If you want to eat less gluten, go for naturally gluten-free alternatives like rice, quinoa, or buckwheat noodles. Or opt for traditionally made sourdough or pasta made from ancient grains; they’re often easier to digest and less inflammatory.
4. Store-Bought Vegan Burgers
Some plant-based burgers are packed with preservatives, artificial flavors, and low-quality oils. These ultra-processed meat alternatives often offer little nutritional value and may contribute to hormone or digestive issues in sensitive individuals. If you’re plant-based, go for whole-food options like lentil patties, homemade bean burgers, or organic tofu. These offer real nutrients without the chemical cocktail.
5. Protein or “Healthy” Snack Bars
Many so-called healthy snack bars are just candy bars in disguise. High in calories and sugar (even if it’s from dates or syrups), they often create the illusion of health while spiking blood sugar and contributing to energy crashes. Ideally, your meals should be satisfying enough to eliminate the need for snacks altogether. But if you do need something between meals, reach for a hard-boiled egg, veggie sticks with hummus, or homemade energy balls with no added sugar.
These are just a few of the foods I skip; not because of rigid rules, but because they don’t serve my body well. Every person is different. What works for me might not work for you. That’s why working with a qualified health professional can make all the difference.
As a functional health coach, I love helping clients create personalized plans that fit their lifestyles, support their goals, and leave room for joy (yes, including pizza!). Food should help you thrive and not stress you out.
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