10 Breakfast Choices That Seem Healthy but Are High in Sugar

Breakfast is often hailed as the most important meal of the day, and for good reason. A nutritious breakfast can provide the energy and nutrients needed to start the day off right. However, not all breakfast foods are created equal, and many so-called “healthy” options are actually loaded with sugar. While these foods may seem like a good choice, they can lead to a mid-morning energy crash and contribute to weight gain and other health issues.

Flavored Yogurt

Although often marketed as a healthy breakfast option, many brands of flavored yogurt are loaded with added sugars. It’s a good source of protein and probiotics, but it’s better to go for the plain variety and add your own fresh fruits for sweetness and flavor.

Granola

The combination of oats, nuts, and dried fruit seems healthy, but the hidden sugars in many store-bought granolas can rack up the calorie count. It can be used as a topping for yogurt or enjoyed as a cereal, but it’s best to look for brands with no added sugar or to make your own at home.

Instant Oatmeal

Quick and easy, instant oatmeal is a popular breakfast choice. However, the flavored varieties often contain high amounts of sugar. Choose plain instant oatmeal instead, adding your own fruits, spices, or a touch of honey for flavor.

Packed Fruit Juice

Even 100% fruit juice contains a lot of sugar. While it does have some vitamins, it lacks the fiber of whole fruit and can lead to spikes in blood sugar. Enjoy whole fruits instead, or dilute your juice with water if you need a liquid breakfast addition.

Breakfast Cereals

Many breakfast cereals, even those marketed towards health-conscious consumers, contain high levels of added sugar. Always check the nutrition label, and try to select cereals that are high in fiber and low in added sugar.

Smoothies

While homemade smoothies can be a nutritious breakfast option, pre-made or restaurant smoothies often contain large amounts of sugar from flavored yogurt, fruit juice, or added sweeteners. Make your own at home using unsweetened yogurt and whole fruits.

Muffins

They may seem like a good on-the-go breakfast, but many muffins are basically cake in disguise. They’re often packed with sugar and refined flours. If you’re a muffin lover, try baking your own healthier version with whole grain flours, less sugar, and added fruits or vegetables.

Flavored Coffee Drinks

Coffees with flavors, sweeteners, and added creams are essentially dessert in a cup. If you need caffeine in the morning, stick to regular coffee or tea and add a small amount of milk or a natural sweetener if necessary.

Non-Dairy Milks

While non-dairy milks can be a good choice for those with lactose intolerance or dietary restrictions, many are flavored and sweetened. Always check the label for added sugars and choose the unsweetened variety when possible.

Breakfast Bars

Though convenient, many breakfast bars are high in sugar. Check the label and choose brands that contain whole grains, protein, fiber, and limited added sugars.

This article originally appeared on RetailShout.

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