3 Low-Sugar Breakfast Foods You Can Eat Every Day Without Gaining Weight—We’re Trying These Immediately!

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: