Americans eat too much sugar, and we're paying the price with our health. The American Heart Association, understanding that refined sugars provide calories without nutrition, recommends that women limit their consumption of added sugars to 100 calories per day, and men limit their consumption to 150 calories a day. Breakfast is a great place to eat low-sugar foods and set the tone for eating healthy all day.
Eggs
Eggs contain less than a gram of sugar per egg. According to the World's Healthiest Foods website, one egg provides selenium, vitamin B2, vitamin B12, and 15 percent of the Recommended Dietary Allowance of protein. If you're worried about cholesterol, you can augment whole eggs with egg whites, or use egg whites instead of whole eggs, since, according to the Mayo Clinic, all the cholesterol in an egg is in the yolk.
Lean Meats
Meats are naturally low in sugar. Choose lean meats to avoid consuming too much saturated fat. If you want a "smoky" breakfast-style meat, consider lean ham or Canadian bacon. A slice of lean ham contains 68 calories, 1.8 g fat, and no sugar. A slice of Canadian bacon contains no sugar, 43 calories, and 1.9 g of fat.
Cereals
Cereals provide healthy fiber, but often contain more sugar than you want. To avoid this, choose cereals with no added sugar. These include unsweetened shredded-grain cereals and puffed rice cereals. A 1.25 cup serving of bran-based shredded-bran cereal contains 0.5 g of sugar while providing 7.9 g of fiber. However, this cereal contains 197 calories. For a lower-calorie choice, try puffed brown rice.
A cup of puffed brown rice contains 60 calories and 0 g sugar. However, be aware this cereal has less fiber than shredded grain, providing only 2 g.
Breakfast Vegetables
Vegetables may not seem like a natural choice for breakfast, but they can provide flavor without adding sugar, or, for that matter, fat and calories. A tablespoon of chopped onions, which you can saute with nostick spray and use to flavor your omelet, contain less than a gram of sugar, no fat, and only 4 calories. Or, try tomatoes. A medium tomato, more than enough for an omelet or breakfast sandwich, has 3 g of sugar, but contains only 22 calories.
Fresh Fruits
If you enjoy fruit at breakfast, or want something tasty to put on your low-sugar cereal, consider berries. A full cup of raspberries contains 5.4 g of sugar and 64 calories. Contrast this with another breakfast favorite: bananas. One medium banana has 14.4 g of sugar and 105 calories.
Soy Milk
A bowl of cereal isn't complete without milk, which you an also use to make a breakfast smoothie if you're headed out the door in a hurry. However, be aware that dairy milk is a bit high in sugar. A cup of reduced-fat milk contains 16.6 g of sugar. The same amount of plain light soy milk contains only 6 g of sugar.
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