You’re doing your best to make good food choices, but you may be discouraged with the results.

Is your weight not where you’d like it to be? Has your energy been low for a long time? Any other health issues you’re struggling with?

Let’s be real – you’re busy and your diet should be easy to follow. A diet plan that is overly restrictive or doesn’t fit your lifestyle usually doesn’t last long. Little changes over time works best.

Here are 5 foods that may be spiking your insulin.

1. Yogurt flavored with “fruits” – Usually they have over 10 g of added sugar and other additives.

Better choice: Plain Greek yogurt. Add your own choice of fresh fruits.

2. Granola and granola bars – Usually they’re packed with added sugar, over 12 g disguised as maple syrup, or honey.

Better choice: Steel-cut oats with unsweetened almond milk in the microwave for 1 minute, then add chopped almonds or nuts, dried unsweetened coconut, and sesame, flax, or chia seeds. Top it with fresh blueberries, strawberries, blackberries, or raspberries. And plain unsweetened Kefir.

3. Breakfast cereal – Even the ones labeled “heart healthy,” most are made with refined grains and are high in added sugar. The protein and fiber advertised are deceiving as they are usually low.

Better choice: Cheese omelet, avocado, and fresh fruits.

4. Dried fruit – When fruits are dried, they have a higher sugar concentration.

Better choice: Eat dry fruits in moderation. They’re packed with nutrients and are great choice to add flavor to other recipes.

5. Plant-based meat products – Some meat replacement products are ultra-processed and have high quantity of salt, sugar, and refined grains.

Better choice: Plant-based sources of protein – Black beans, lentils, chickpeas, quinoa, mushrooms, nuts.

Some foods are labeled as healthy but are high in sugar and carbohydrate making your insulin spike to control your blood glucose. If your stored glucose doesn’t have a chance to be used, the excess is stored as fatty acids in the fat tissues. Your pancreas produces more insulin to keep up with the glucose but over time your cells become resistant to insulin.

If you are insulin resistant, it’s hard to lose weight and have good energy. Many other health issues are linked with insulin resistance including diabetes.

Small changes in your choices of food can bring significant benefit to your health. Whatever you decide to do make sure you’re happy and enjoying your meals. Be good to yourself. Focus on progress not perfection 😊

I’m here for you!