Whether or not you believe that breakfast is the most important meal of the day, there’s no denying that it plays a major role in your overall health. The nutrients you provide (or fail to provide) your body with each morning can make or break your energy levels and even your metabolism—which is a why a highly processed, sugary breakfast is never a good option.
Starting your day off with sugar-loaded foods like cereal or pastries is one of the worst decisions you can make if you want to lose weight. Dietitian Dana Ellis Hunnes, PhD, MPH, RD and author of Recipe For Survival, says it can disrupt your blood-sugar levels and lead to inflammation. “We are most insulin-resistant in the mornings, meaning we don’t tend to produce as much insulin in the mornings as we do later in the day,” she explains. “This can affect our blood-sugar levels in a negative way, which is inherently stressful and inflammatory to the body.” She notes that in addition to their obvious high calorie count, high-sugar, highly processed breakfasts can slow weight loss because “we digest and absorb them quickly, and then we feel hungry sooner, which actually can cause us to eat more calories than we intended to.” Yikes!
So, what’s the solution? Choosing nutritious, low-sugar alternatives! Rather than starting your day with a sugary meal that won’t fill you up, Hunnes recommends choosing one of these 3 delicious options:
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1. Oatmeal
Who doesn't love a hearty bowl of oatmeal in the morning? This breakfast is fiber-packed, versatile, and, of course, delicious. Luckily, Hunnes says it's also a fantastic option if you want to maintain a low-sugar diet and lose weight.
One of the best things about oatmeal is the fact that you can add just about any ingredient to the mix, from sweet to savory. This offers the perfect opportunity to kickstart your morning with healthy, metabolism-boosting additions. Hunnes recommends throwing in some berries, walnuts, and chia seeds for the perfect fat-blasting bowl that will keep your energy up all day long. Yum!
2. Shredded Whole-Grain Cereal
Sugary, processed cereals are a serious no-go when it comes to your overall health—especially if you're looking to lose weight. In fact, health experts say this is just about the worst thing you can eat to start your day. The high sugar content combined with the low nutritional value is basically a recipe for disaster. Luckily, Hunnes offers an alternative: shredded whole-grain cereal.
For the healthiest bowl of cereal possible, she recommends opting for an unsweetened, non-dairy milk alternative. And to really kick it up a notch, you can throw in nuts like almonds or peanuts, along with some berries. Our mouths are watering!
3. Whole Grain Toast
There's nothing like a perfectly toasted piece of bread—it can be a truly heavenly way to start your day. However, the type of bread you eat is crucial when it comes to your health. Enriched, white varieties can be detrimental to your weight loss goals because they contain tons of sugar and refined carbs. Instead, Hunnes says you can eat some healthy whole grain toast.
To really take this nutritious, low-sugar breakfast to the next level, add your favorite healthy topping, whether its avocado or almond butter. These healthy fats will help you take on whatever the day throws at you, including your daily workout. You'll be shedding pounds in no time!
