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Foods for balanced blood sugar: 7 healthy food swaps for sugary foods

Whether you’re robustly healthy or have been told to get your blood sugar levels under control, just about all of us could benefit from eating less sugar.

Diet plays a big role in managing healthy blood glucose levels, and eating less sugar is just the beginning. If you’re looking for ways to support normal, healthy blood sugar levels, keep the following tips in mind.

  • Say yes to healthy fats. Fat is the body’s most efficient energy source and creates no insulin response, which are major plusses for those monitoring their blood sugar levels. Just be sure you’re consuming unsaturated fats, aka, the “good” fats, which are commonly found in avocados, fish, nuts, beans, and extra virgin olive oil.

  • Eat plenty of fiber. Fiber slows down the absorption of glucose in the bloodstream, helping to keep insulin and blood sugar levels in check.

  • Reduce (or, if you can, eliminate) added sugars. Too many added sugars for too long can keep our blood sugar levels chronically elevated.

  • Eat the right carbs. Don’t cut out all carbohydrates from your diet, though. Complex carbohydrates, found in many fruits, vegetables, and whole grains, have a low glycemic score, meaning they won’t cause a spike in your blood sugar levels.

  • Be mindful of portion sizes. Overeating puts a lot of strain on the body, from more time spent digesting to elevated blood sugar levels. Listen to your body and stop eating when you’re full.

With those guidelines established, let’s tackle the one people tend to struggle with most: eating less refined sugar.

Swap this for that

The extreme solution—never eat sugar again—is bound to backfire, unless you have amazing self-control and/or grow all your own food.

For the rest of us, substituting one food for another is an easy and effective way to cut down on sugar and support normal, healthy blood sugar levels—without leaving us feeling deprived of sweet deliciousness.

Any dessert → any fruit

There are a lot of possibilities for this swap, just be sure you’re actually replacing your dessert with a healthier alternative. (Swapping chocolate cake for apple pie doesn’t count.) Instead of cake, cookies, or doughnuts, try berries dipped in whipped cream sweetened with stevia or another sugar-free sweetener, grapes, or baked apples sprinkled with cinnamon to satisfy your sweet tooth without the extra sugar.

Candy bar → dark chocolate

Good news—you don’t have to give up chocolate! Just switch to a dark chocolate variety. The darker, the better.

White bread → whole-wheat bread

You’re doing more than trading one color for another in this swap. Whole-wheat bread contains far more fiber and other nutrients than white bread and won’t impact your blood sugar as much. The same principle applies to pasta; opt for whole-grain pasta and brown rice when you can.

Sweetened yogurt → plain Greek yogurt with fruit

Yogurt is generally considered healthy, but be careful which kind you buy—many yogurt brands pile on the added sugars. Instead, try plain Greek yogurt and mix in nature’s own sweetener—fresh fruit!

Fruit juice → water with a squeeze of fresh citrus

Don’t be fooled by the fruity word in front of the juice—it’s still got a lot of refined sugar in it. Most drinks, in fact, have a lot of sugar, which is why water is the ideal go-to for hydration. Add a squeeze of lemon or orange to give your water a refreshing twist.

Energy drink or coffee → Unimate

We all need a pick-me-up every now and then. For steadier support without an energy crash lying in wait, try a healthy alternative to energy drinks like Unimate.

Sugary cereal → Unicity Complete

Ever wondered why you’re hungry an hour after feasting on a bowl of your favorite cereal? All that sugar is digested very quickly, leaving you tired and hungry not too much later. Start your day with Complete instead, which delivers 100% of the daily recommended amount of many vitamins and minerals alongside a delicious taste, and will keep you satiated for hours.

Perfection not necessary

Nobody makes perfect food choices every day. Sometimes we indulge on favorite foods or eat out with friends—and that’s okay. Especially if you have Unicity Balance to help you out.

Balance is a pre-meal drink with a proprietary fiber matrix designed to help keep your body well maintained, even if you enjoy the occasional food off the healthy path. Learn more about how Balance supports you, and visit Unicity Shop to try it for yourself!

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Oct 01, 2023


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