Eat breakfast like a king -- there's truth to that old phrase. Consuming a nutrient-filled breakfast is an important part of starting your day. Unfortunately, some popular breakfast choices are loaded with added sugar, considerably reducing the morning meal's benefits. This is of particular concern for young people, as some food companies target kids when promoting their high-sugar breakfast products. If you want to make healthy eating a priority in your household, start your family's day with a nutritious, low-sugar breakfast.
Why Sugar Is Unhealthy
Although sugar is naturally found in foods such as fruits, Americans' intake is mostly from added sugar in processed foods. In fact, the U.S. Department of Agriculture reports that 16 percent of Americans' calories come from added sugar. A key problem with added sugar in foods is that it often means you're also consuming a high number of calories with little nutritional value. When you start your day with a high-sugar, high-calorie meal, you are likely missing out on important nutrients -- and setting yourself up for more sugar cravings throughout the day.
Benefits of Low-Sugar Breakfasts
Low-sugar breakfasts can fill you up with important nutrients like protein and fiber instead of empty calories. This can help you manage your eating during the day by preventing sudden cravings or feelings of intense hunger. Nutritious breakfasts provide energy, promote healthy eating and encourage physical activity, according to Katherine Zeratsky, R.D., L.D., of Mayo Clinic. Even children are more likely to make healthier choices when they eat a low-sugar breakfast. A 2011 study in "Pediatrics" found that kids who ate a low-sugar cereal ate smaller portions and were more likely to include fruit as part of their meal, in comparison to kids who ate a high-sugar cereal.
What to Watch Out For
Companies are realizing that an increasing number of consumers are interested in healthier options; unfortunately, it's easy to fall for some advertising gimmicks. The grocery aisles are filled with breakfast foods, and many of them promote right on the package that they are low fat, fat free or full of vitamins. The key is to look at the nutritional facts on the package to find out exactly what you're consuming. Fat-free products often have just as much or more calories than the original foods because of the amount of sugar. The 2010 Dietary Guidelines for Americans recommends looking out for words such as sucrose, corn syrup, fructose, maltose and dextrin in the ingredients list.
Breakfast Ideas
Reducing your sugar intake doesn't mean giving up cereals. Several options are available, and the best have 5 g of sugar or less per serving, according to MayoClinic.com. Consider pairing low-sugar yogurt with fresh fruit and granola. Homemade smoothies are also a quick option. If you're not in the mood for something sweet, try whole grain toast or an English muffin with scrambled eggs, low-fat cheese and tomato.
References
- US Department of Agriculture; 2010 Dietary Guidelines for Americans; December 2010
- MayoClinic.com; Breakfast: Why is It So Important to Weight Control?; Katherine Zeratsky, R.D., L.D.; July 25, 2009
- "Pediatrics"; Effects of Serving High-sugar Cereals on Children's Breakfast-Easting Behavior; JL Harris, et al.; January 2011
- MayoClinic.com; Healthy Breakfast: Quick, Flexible Options to Grab at Home; Feb. 10, 2011
- Washington State University: 20 Easy Low-sugar Breakfast Ideas
