Sugar tends to dominate the ingredient list of our beloved breakfasts, but it comes with unwanted consequences. The rapid rise and subsequent crash of blood sugar levels can leave us feeling hungry, irritable, and longing for another sugar fix (1). However, opting for low sugar breakfasts can leave you feeling satisfied and energized. It may even contribute to shedding those extra pounds (2). In this blog, we will explore the benefits of low sugar breakfasts and share five delicious and hassle-free low sugar breakfast recipes to kickstart your mornings.
Benefits Of Low Sugar Breakfasts
There are plenty of good reasons to switch from a sugar-packed breakfast to a low sugar one. It can kickstart your day on a positive note, keeping your blood sugar levels stable and giving you a steady supply of energy. Plus, it helps reduce those pesky cravings and makes it easier to manage your weight (2). By choosing a low sugar breakfast, you get to enjoy a balanced and healthy meal without dealing with the downsides of too much sugar.
Improved Energy And Focus
One of the biggest benefits of a low sugar breakfast is improved energy and focus throughout the day. High sugar breakfasts can cause a quick spike in blood sugar levels, which can be followed by a sudden crash. This can lead to feelings of fatigue, mood swings, and difficulty concentrating. By choosing a low sugar breakfast, you can maintain a more stable level of blood sugar, which can help you feel more alert and focused throughout the day (3).
Better Weight Management
Another benefit of a low sugar breakfast is better weight management. Foods high in sugar are often high in calories as well, which can lead to weight gain over time (4). By choosing low sugar breakfast foods that are high in protein, fiber, and other nutrients, you can help keep yourself feeling full and satisfied throughout the day. This can help prevent overeating and make it easier to maintain a healthy weight.
Reduces Risk Of Certain Diseases
Reducing sugar intake can significantly lower the risk of developing various diseases. Excessive sugar consumption has been linked to conditions such as obesity, type 2 diabetes, heart disease, and certain types of cancer (5), (6). By cutting back on sugar, individuals can maintain a healthier weight, regulate blood sugar levels, and reduce inflammation in the body, which are all key factors in preventing these diseases.
5 Low Sugar Breakfast Recipes
Avocado toast is a delicious breakfast staple that is easy to make and can be customized in countless ways. For a low sugar twist, skip the sugar-laden jams and spreads and top your toast with fresh sliced avocado, a drizzle of olive oil, and a sprinkle of sea salt. Choose wholegrain or sourdough bread to help keep blood sugar stable. You can also add a fried egg or smoked salmon on top for a boost of protein.
Greek Yogurt Parfait
Greek yogurt is a low-sugar alternative to sweetened yogurts, plus it is a great source of protein. Layer it with fresh strawberries and unsweetened granola for a parfait that is both satisfying and nutritious. You can also switch things up by changing the fruit depending on what is in season and adding some mixed nuts for an extra-filling breakfast.
Chocolate Chia Seed Pudding
Chia seeds are an excellent source of soluble fiber, which can help keep your full and glucose levels stabilized. They are also powerful sources of antioxidants, protein, and omega-3 fatty acids. This recipe calls for just three ingredients: chia seeds, coconut milk, and chocolate protein powder. You will need to mix 2 tablespoons of chia seeds with ¾ cup of coconut milk until the chia seeds are evenly distributed in the liquid. Mix in 1 serving of your favorite chocolate protein powder until well combined. Put in the fridge for at least 1 hour, or for best results, leave overnight.
Sweet Potato Breakfast Bowl
You may not associate sweet potatoes with breakfast, but they are the perfect vessel for nutritious toppings that make a low sugar breakfast option. Roast cubes of sweet potato in the oven until tender and top with avocado, a fried egg, and a drizzle of hot sauce. This low sugar breakfast is packed with vitamins and minerals. If a savory breakfast isn’t for you, but you want to keep it low sugar, you can add yogurt, berries, and nut butter to your sweet potato instead.
Omelets are a classic breakfast option that can be made with an endless variety of toppings. Eggs are a complete source of protein, great for stabilizing blood sugar. They are also full of healthy fats, vitamins, and minerals. For a delicious and naturally low sugar breakfast, whisk 2-3 eggs with veggies like onion, pepper, mushrooms, and tomato. You can also add in your favorite cheese for extra flavor and protein. Pour into a hot skillet pan and cook until golden brown on both sides. Serve on it’s own, or with wholegrain toast.
The Bottom Line On Low Sugar Breakfasts
Switching to a low sugar breakfast can be a great way to start your day off right. Not only can it provide you with more stable energy throughout the morning, but it can also positively impact your overall health. By incorporating some of the recipes provided in this article, you can begin to enjoy the benefits of a low sugar breakfast while still satisfying your taste buds. Remember, the key to success is to make small, sustainable changes that work for you and your lifestyle. Here’s to a happy and healthy breakfast!