The Sweet Truth About Breakfast
Morning Struggles Are Real
Let’s face it, we don’t always wake up with a craving for a nutritious breakfast. Sometimes, our sweet tooth takes over, and we find ourselves reaching for a sugary treat to start our day. But, if you’re trying to watch your sugar intake, it’s essential to know which breakfast options are better than others.
Ranking Breakfast Sugars
Registered dietitian Isabel Smith helped us rank common breakfast foods from highest to lowest in terms of sugar content. Here’s what we found:
1. Yogurt Parfaits: The Sugar Bomb
A 12-ounce parfait packs 49g of sugar, along with 380 calories, 10g of protein, and 5g of fat. While it’s high in sugar, yogurt parfaits do offer some benefits, including protein and calcium. Just be mindful of added sugars from fruit compotes and granola.
2. Cinnamon Rolls: A Sweet Treat
With 41g of sugar and 620 calories, cinnamon rolls are a sugary indulgence. If you can’t resist, try to balance it out by skipping dessert later in the day.
3. Muffins: A Sugar-Laden Breakfast
A 5-ounce blueberry muffin contains 38g of sugar, along with 546 calories and 27g of fat. Opt for a muffin with nuts to increase the protein content and keep you fuller for longer.
4. Scones: A Surprisingly Sweet Breakfast
A 4.5-ounce scone with icing packs 29g of sugar, along with 510 calories and 23g of fat. Be cautious of large portion sizes and hydrogenated oils often used in commercial scones.
5. Doughnuts: A Classic Sugary Treat
A 4-ounce sugar doughnut contains 24g of sugar, along with 487 calories and 23g of fat. If you’re craving a doughnut, try opting for a plain one to reduce the sugar content.
6. Sugary Cereal With Milk: A Childhood Favorite
A 3/4 cup serving of sugary cereal with milk contains 18g of sugar, along with 160 calories and 2g of fat. While it may be a convenient breakfast option, it’s essential to read labels and choose cereals with more fiber than sugar.
7. Bagels: A Chewy and Delicious Option
A 4 1/2-inch bagel contains only 6g of sugar, along with 283 calories and 11g of protein. Make it a better choice by opting for a whole-grain bagel and topping it with protein-rich ingredients like eggs or salmon.
8. Pancakes, Waffles, and French Toast: Classic Breakfast Treats
These breakfast staples contain only 2g of sugar per serving, making them a relatively low-sugar option. Just be mindful of portion sizes and added toppings like maple syrup.
The Bottom Line
When a sugary breakfast is your only option, take steps to make it better for you. Pair it with a source of protein like eggs, Greek yogurt, or nuts to slow down digestion and keep your blood sugar stable. By making small changes, you can enjoy your favorite breakfast treats while still keeping your sugar intake in check.
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