We all love a sweet treat from time to time. But when your sugar intake becomes excessive, you put yourself at risk for a range of health issues. And the solution may lie in more than just willpower. As it turns out, if you find yourself reaching for a sweet treat by mid-morning or battling cravings all afternoon, your breakfast might be to blame—and making some changes to it could be the solution.
According to Dr. Olalekan Otulana, GP and physician, incorporating healthy fats into your morning meal each day can make a big difference. “Healthy fats can absolutely help curb sugar cravings, especially when eaten in the morning,” he explains. “They help stabilize blood sugar levels, slow down digestion, and keep you feeling full for longer.” But what are some of the best foods for the job? He tells us that avocados, nuts, full-fat Greek yogurt, and eggs are all fantastic options. Learn more about the benefits of each below.
1. Avocados
"Avocados are a brilliant place to start," says Dr. Otulana. Not only is this green ingredient delicious, but it's also great for you. Rich in monounsaturated fats and fiber, avocados are known for their ability to keep you full and satisfied. "When someone has avocado on toast (as an example), it helps regulate appetite and reduce the urge to snack on sugary foods later in the day," he explains. Avocados are so tasty and so easy to incoporporate into a variety of recipes—from smoothie bowls to eggs.
2. Nuts
Whether it's breakfast or snack time, nuts are always a good, satisfying choice. "Almonds have a good amount of protein and fat, which work together to prevent energy dips," says Dr. Otulana. "While walnuts offer a healthy dose of omega-3s, which are great for brain health and mood stability—and can also influence cravings." Try sprinkling a handful of nuts over yogurt, blending them into smoothies, or munching on them as a quick snack between meals.
3. Full-Fat Greek Yogurt
Don’t fear the fat—especially when it comes in the form of full-fat Greek yogurt. "It has healthy fats and protein," says Dr. Otulana. "It helps blunt that post-breakfast insulin spike you might get with a bowl of sugary cereal and keeps things on a more even keel through the morning." Perfect! Further good news is that there are so many tasty, healthy toppings to add to Greek yogurt. Pair it with some fresh berries and a little bit of nut butter for a nutritious, low-sugar breakfast.
4. Eggs
If we had to choose one breakfast staple to always have on hand, it would probably be eggs. Whether boiled, scrambled, or poached, there's so much to love about this food. "The fats and protein in eggs make them filling," Dr. Otulana says. "These fats help with blood sugar stability. That’s really the mechanism behind why they’re so effective at reducing sugar cravings." So cook 'em up how you like them and pair them with leafy greens, avocado, or a slice of whole grain toast. Yum!
