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Take Sugar Off Your Breakfast Menu

breakfast-waffle-syrupHow do you start your day? Your morning may be a flurry of activity, rushing to get yourself ready for work and the kids ready for school. Cooking in the morning may seem like an unnecessary and time consuming activity. If you are health minded, maybe you grab a banana or apple as you head out the door.

You have probably heard it said that breakfast is the most important meal. But what does that mean? Why is it so important and what should you be eating?

Protein and Fat Regulate Blood Sugar

Daily breakfasts of mostly protein and fat (think western omelet) can lead to improved glycemic control. When blood sugar is stable cravings are reduced, making it more likely that you will last until lunch without that mid-morning snack.

When you consume less carbohydrate in the morning your body is more likely to tap into fat stores for fuel. Also, cutting out the mid-morning snack could shave 200 to 300 calories off your daily intake. On the other hand, if your usual breakfast is high carb with added sugars you are setting yourself up to want more carbs all day long because your blood glucose will spike and crash.

Are You Ready to Switch Carbs for Protein?

Maybe you don’t like eggs, maybe you prefer a light breakfast. One option is to eat fruit when you first wake up, then 20 minutes later have a protein based breakfast such as unsweetened full fat Greek yogurt and a few nuts. This option gives your body instant energy from the natural sugars in fruit, plus you have time to get ready for work, and then grab a protein meal that takes hardly any time to prepare.

It’s better to eat fruit separately from animal protein so both can be digested properly. Fruit is digested in 20 minutes when eaten alone, but then you will be hungry again. Resist the temptation to grab a bagel or bowl of cereal and opt for the protein and fat choices that will help you feel full longer and prevent your blood sugar from spiking.

Eating fruit first thing in the morning provides fiber, nutrients and hydration which are all important for normal bodily functions as well as weight loss. In most people this will not cause blood sugar to spike especially when you eat protein 20 minutes later. The most important thing is to steer clear of breads and cereals, high carb foods and added sugars.

Top 100 Sugar Overloaded Breakfasts

Why do we eat carbs and sugar for breakfast? It may be just what we have become familiar with over time as the fast and convenient solution for a morning meal. Advertising and the old USDA food pyramid have also contributed to misguiding our understanding of what’s healthy.

When grains formed the base of the food pyramid and manufacturers added nutrients to cereals we began to think that these were the best breakfast choices. The modern high carb/high sugar diet has led to poor health and obesity. Now we know better and its time to take a new look at what we are putting in our bodies.

Description Measure Sugars (g)

Per measure

KELLOGG, KELLOG’S NUTRI-GRAIN CEREAL BARS, Mixed Berry 1.0 bar (NLEA serving) 38.98
Cereals ready-to-eat, FAMILIA 1.0 cup 28.3
Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry 1.0 package (1 NLEA serving) 22.02
Cereals, oats, instant, fortified, with raisins and spice, prepared with water 1.0 cup 20.9
Cereals ready-to-eat, POST Raisin Bran Cereal 1.0 cup (1 NLEA serving) 19.41
Muffin, blueberry, commercially prepared, low-fat 1.0 muffin small 19.21
KELLOGG’S, POP-TARTS, Frosted Cookies & Creme Toaster Pastries 1.0 pastry 19.15
Cereals ready-to-eat, KELLOGG, KELLOGG’S, RAISIN BRAN CRUNCH 1.0 cup (1 NLEA serving) 18.66
Cereals ready-to-eat, KELLOGG, KELLOGG’S RAISIN BRAN 1.0 cup ( 1 NLEA serving) 18.47
KELLOGG’S, EGGO, NUTRI-GRAIN Frozen Fruit Pizza, Strawberry Granola 1.0 pizza 17.85
Cereals ready-to-eat, GENERAL MILLS, NATURE VALLEY LOW FAT FRUIT GRANOLA 0.667 cup (1 NLEA serving) 17.54
Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran 1.0 cup (1 NLEA serving) 17.12
Cereals ready-to-eat, GENERAL MILLS, OATMEAL CRISP, Hearty Raisin 1.0 cup (1 NLEA serving) 16.92
KELLOGG’S, EGGO, Waffles, Cinnamon Toast 3.0 sets 16.74
Cereals ready-to-eat, KELLOGG, KELLOGG’S Low Fat Granola with Raisins 0.667 cup (1 NLEA serving) 16.74
Cereals ready-to-eat, KELLOGG RAISIN BRAN with Omega-3 from flaxseed 1.0 Cup (1 NLEA serving) 16.58
KELLOGG’S, CINNABON, Pancakes, Caramel 3.0 pancakes 16.38
Cereals, oats, instant, fortified, with raisins and spice, dry 1.0 packet 16.34
Cereals ready-to-eat, POST SELECTS Blueberry Morning 1.25 cup (1 NLEA serving) 16.06
CONTINENTAL MILLS, KRUSTEAZ Almond Poppyseed Muffin Mix, Artificially Flavored, dry 1.0 serving 16
KELLOGG’S, EGGO, Wafflers, Brown Sugar Cinnamon Roll 2.0 waffles 15.96
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry 1.0 packet (1 NLEA serving) 15.33
Cereals ready-to-eat, QUAKER, MOTHER’S Cinnamon Oat Crunch 1.0 cup (1 NLEA serving) 15.22
Cereals ready-to-eat, KELLOGG, KELLOGG’S HONEY SMACKS 0.75 cup (1 NLEA serving) 15.17
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water 1.0 cup 15.14
Cereals ready-to-eat, POST, GOLDEN CRISP 0.75 cup (1 NLEA serving) 14.47
Cereals ready-to-eat, KELLOGG, KELLOGG’S MARSHMALLOW FROOT LOOPS 1.0 cup (1 NLEA serving) 14.47
Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry 1.0 packet (1 NLEA serving) 14.46
Cereals ready-to-eat, KELLOGG’S APPLE JACKS with marshmallows 1.0 cup (1 NLEA serving) 14.31
Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry 1.0 package (1 NLEA serving) 14.3
Cereals ready-to-eat, QUAKER, MOTHER’S COCOA BUMPERS 1.0 cup (1 NLEA serving) 14.23
Cereals ready-to-eat, QUAKER, Cap’n Crunch’s OOPS! All Berries Cereal 1.0 cup (1 NLEA serving) 14.14
Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CLUSTERS 1.0 cup (1 NLEA serving) 14.14
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 0.666 cup (1 NLEA serving) 14.11
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, RAISIN BRAN CLUSTERS 1.0 cup (1 NLEA serving) 14.08
Cereals ready-to-eat, GENERAL MILLS, RAISIN NUT BRAN 0.75 cup (1 NLEA serving) 13.96
Cereals ready-to-eat, KELLOGG, KELLOGG’S SMART START Strong Heart Antioxidants Cereal 1.0 cup (1 NLEA serving) 13.9
Cereals ready-to-eat, KELLOGG, KELLOGG’S Low Fat Granola without Raisins 0.5 cup (1 NLEA serving) 13.87
Cereals ready-to-eat, KELLOGG, KELLOGG’S MUESLIX 0.67 cup (1 NLEA serving) 13.8
Cereals ready-to-eat, GENERAL MILLS, OATMEAL CRISP, Crunchy Almond 1.0 cup (1 NLEA serving) 13.73
Cereals ready-to-eat, KELLOGG, KELLOGG’S CRACKLIN’ OAT BRAN 0.75 cup (1 NLEA serving) 13.72
Cereals ready-to-eat, QUAKER, Natural Granola Apple Cranberry Almond 0.5 cup (1 NLEA serving) 13.44
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date  &  Pecan 0.75 cup (1 NLEA serving) 13.26
Cereals ready-to-eat, chocolate-flavored frosted puffed corn 1.0 cup 13.11
Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry 1.0 package (1 NLEA serving) 13.1
Cereals, oats, instant, fortified, maple and brown sugar, dry 1.0 packet 13.02
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 1.0 cup (1 NLEA serving) 12.98
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry 1.0 packet 12.91
Cereals ready-to-eat, KASHI GOLEAN CRUNCH! 0.75 Cup (1 NLEA serving) 12.72
Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins 0.5 cup (1 NLEA serving) 12.56
Cereals ready-to-eat, KELLOGG’S, FROSTED MINI-WHEATS, Maple  &  Brown Sugar, Bite Size 25.0 biscuits (1 NLEA serving) 12.48
Cereals ready-to-eat, KASHI, HEART TO HEART, Oat Flakes  &  Blueberry Clusters 1.0 cup (1 NLEA serving) 12.48
Cereals ready-to-eat, KELLOGG’s FROSTED MINI-WHEATS Bite Size Blueberry Muffin 25.0 biscuits (1 NLEA serving) 12.48
Cereals ready-to-eat, KELLOGG’S, FROSTED MINI-WHEATS Bite Size Strawberry Delight 25.0 biscuits (1 NLEA serving) 12.48
Cereals ready-to-eat, KELLOGG’S FROSTED MINI-WHEATS LITTLE BITES, chocolate 1.0 cup (1 NLEA serving) 12.48
Cereals ready-to-eat, KELLOGG, KELLOGG’S CINNABON cereal 1.0 cup (1 NLEA serving) 12.48
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry 1.0 packet (1 NLEA serving) 12.41
Cereals ready-to-eat, QUAKER, MOTHER’S GRAHAM BUMPERS 0.75 cup (1 NLEA serving) 12.41
Cereals ready-to-eat, GENERAL MILLS, BASIC 4 1.0 cup (1 NLEA serving) 12.38
Cereals, KELLOGG’S SPECIAL K NOURISH, Cinnamon Raisin Pecan, dry 1.0 Container (1 NLEA serving) 12.37
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch 0.75 cup (1 NLEA serving) 12.24
Cereals ready-to-eat, KELLOGG, KELLOGG’S APPLE JACKS 1.0 cup (1 NLEA serving) 12.24
Cereals ready-to-eat, POST, Honey Nut Shredded Wheat 1.0 cup (1 NLEA serving) 12.21
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Nutty Clusters  &  Almonds 1.0 cup (1 NLEA serving) 12.16
Cereals ready-to-eat, KELLOGG, KELLOGG’S FROOT LOOPS 1.0 cup (1 NLEA serving) 12.09
Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry 1.0 packet (1 NLEA serving) 12.07
Cereals ready-to-eat, KELLOGG, KELLOGG’S FROSTED RICE KRISPIES 0.75 cup (1 NLEA serving) 12.06
Cereals ready-to-eat, QUAKER, CAP’N CRUNCH 0.75 cup (1 NLEA serving) 11.97
Cereals ready-to-eat, KELLOGG, KELLOGG’S COCOA KRISPIES 0.75 cup (1 NLEA serving) 11.97
Cereals ready-to-eat, KELLOGG’S FROSTED MINI-WHEATS, Big Bite 7.0 biscuit (1 NLEA serving) 11.77
Cereals ready-to-eat, KASHI GO LEAN CRUNCH!, Honey Almond Flax 0.67 Cup (1 NLEA serving) 11.77
Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP 1.0 cup (1 NLEA serving) 11.71
Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch 0.75 cup (1 NLEA serving) 11.7
Cereals ready-to-eat, KASHI ORGANIC PROMISE, RAISIN VINEYARD 0.75 Cup (1 NLEA serving) 11.7
Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S 0.75 cup (1 NLEA serving) 11.67
Cereals, KELLOGG’S SPECIAL K NOURISH, Cranberry Almond, dry 1.0 Container (1 NLEA serving) 11.64
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size 1.0 cup (1 NLEA serving) 11.6
Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches 1.0 cup (1 NLEA serving) 11.59
Cereals ready-to-eat, QUAKER, Christmas Crunch 0.75 cup (1 NLEA serving) 11.52
Cereals ready-to-eat, QUAKER, CAP’N CRUNCH with CRUNCHBERRIES 0.75 cup (1 NLEA serving) 11.49
Cereals, KELLOGG’S SPECIAL K NOURISH, Maple Brown Sugar Crunch, dry 1.0 Container (1 NLEA serving) 11.44
Cereals ready-to-eat, KELLOGG’S FROSTED FLAKES, CHOCO ZUCARITAS 0.75 cup (1 NLEA serving) 11.43
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry 1.0 packet 11.41
Cereals ready-to-eat, QUAKER, CAP’N CRUNCH’S Halloween Crunch 0.75 cup (1 NLEA serving) 11.39
Cereals ready-to-eat, KELLOGG, KELLOGG’S FROSTED MINI-WHEATS, little bites 1.0 Cup (1 NLEA serving) 11.31
Cereals ready-to-eat, KASHI ORGANIC PROMISE, STRAWBERRY FIELDS 1.0 cup (1 NLEA serving) 11.28
Cereals ready-to-eat, MOM’S BEST, Sweetened WHEAT-FULS 1.0 cup (1 NLEA serving) 11.16
Cereals ready-to-eat, KASHI GOLEAN CRISP Toasted Berry Crumble 0.75 cup (1 NLEA serving) 11.07
Cereals ready-to-eat, KELLOGG’S KRAVE chocolate cereal 0.75 cup (1 NLEA serving) 11.07
Cereals ready-to-eat, ALPEN 0.67 cup (1 NLEA serving) 11
Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY 1.0 cup (1 NLEA serving) 11
Cereals ready-to-eat, KELLOGG, KELLOGG’S FROSTED MINI-WHEATS, bite size 21.0 biscuits (1 NLEA serving) 10.96
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry 1.0 packet 10.94
Cereals ready-to-eat, KELLOGG’S KRAVE double chocolate cereal 0.75 cup (1 NLEA serving) 10.89
Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS 0.75 cup (1 NLEA serving) 10.85
Cereals, KASHI HEART TO HEART, Instant Oatmeal, Apple Cinnamon, dry 1.0 packet (1 NLEA serving) 10.75
Cereals ready-to-eat, KELLOGG, KELLOGG’S FROSTED FLAKES 0.75 cup ( 1 NLEA serving) 10.63
Cereals ready-to-eat, Post, Waffle Crisp 1.0 cup (1 NLEA serving) 10.41
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Caramel Delight 1.0 cup (1 NLEA serving) 10.4
Cereals ready-to-eat, KELLOGG’S CRUNCHY NUT Golden Honey Nut flakes 0.75 cup (1 NLEA serving) 10.38
Cereals ready-to-eat, POST, COCOA PEBBLES 0.75 cup (1 NLEA serving) 10.38
Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch 1.0 cup (1 NLEA serving) 10.32
Cereals ready-to-eat, GENERAL MILLS, CHOCOLATE LUCKY CHARMS 0.75 cup (1 NLEA serving) 10.3

Are you eating too much sugar?

The World Health Organization recommends for adults and children that total sugar intake be less than 5% of total daily calories. For an average weight adult that means about 25 grams, or about 6 teaspoons per day. For children the total daily amount is not more than 12 grams. If you are getting ½ or more of your sugar allotment at breakfast, there is little chance that you will be able to curb your cravings for the rest of the day.

These new proposed guidelines do not apply to the natural sugars found in whole fruit and vegetables. These guidelines refer specifically to sugars added in manufacturing and natural sugars such as honey, syrups, fruit juices and fruit concentrates.

To do your own research on sugar, carbs and nutrients in food go to the USDA Food Composition Database:

https://ndb.nal.usda.gov/ndb/nutrients/index?fg=18&nutrient1=269&nutrient2=&nutrient3=&subset=0&sort=c&totCount=0&offset=0&measureby=m

 

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