If you typically start your day with breakfast, such as a doughnut or a sugary coffee drink, you’re probably starting your day late in the morning. Sugar CrushYou’ve probably felt the same way: Your energy levels plummet, you feel hungry, irritable, shaky, and you may even crave more sugar to give you an energy boost.
Avoid this sugar rollercoaster by choosing a low-carb breakfast. Starting your day with the healthiest breakfast options can help stabilize your blood sugar levels. Blood glucose level,reduce The urge to snackwe can help you achieve your weight loss goals.
What is an appropriate amount of sugar per day for you?
There are no hard and fast rules about how much sugar you should consume – it all depends on your diet and health needs.
of Dietary Guidelines for Americans 2020-2025 It is recommended that no more than 10% of your daily calories come from added sugars, meaning if you eat 2,000 calories a day, you should aim to keep your added sugar intake to 200 calories or less.
What types of sugar are there?
Foods and drinks can contain two types of sugar.
- Natural sugar They are found in many foods, including fruits, vegetables, and dairy products. health Sugars That’s because foods that contain natural sugars also contain essential nutrients like vitamins and fiber, so there’s usually no need to avoid them unless advised by a doctor or health professional.
- Added sugars These are the foods you should look out for on the nutrition label. Eat them in moderation. When you look at the nutrition label, you will see the numbers for total sugar and added sugar. For example, One serving of grape jelly is Grapes contain a total of 10 grams of sugar, of which 9 grams are added sugars. The remaining gram is considered to be sugar that occurs naturally in grapes.
Recommended sugar intake generally refers to added sugars. One Apple The 19 grams of natural sugars don’t count toward your daily limit of added sugars, so enjoy the health benefits of fruits and vegetables.
Notes: Your ideal daily sugar intake may differ from the FDA recommendation. You may be limiting your sugar intake for reasons related to an underlying medical condition. You should follow any dietary instructions given to you by your doctor about what to eat for optimal blood sugar control.
How much sugar per gram?
If you’re wondering, “How much is 1 gram of sugar?”, imagine a teaspoon of sugar in a cup of coffee. That’s about 4 grams of sugar. That means if you divide a teaspoon into 4 equal parts, each part is about 1 gram sugar.
Now, when it comes to the amount of sugar you should consume per day, it’s recommended to limit yourself to around 50 grams per 2,000 calorie diet, which is the equivalent of consuming 12 to 13 teaspoons of sugar throughout the day.
Top 4 low carb breakfast ideas to try
Cutting down on added sugar doesn’t have to sacrifice flavor. You can start your day off right with a healthy, low-carb breakfast that’s full of flavor. We’ve rounded up some of our favorite low-carb breakfast options, with recipes that have less than 10 grams of added sugar each.
1. Eggs and avocado toast
Avocado toast is popular for a reason. Featuring creamy avocado slices, black beans, and whole wheat bread, this low-carb breakfast has 10 grams of fiber. Poached eggs add protein to this healthy breakfast recipe.
- Calories: 374
- Sugar: 4 grams (1 gram added sugar)
- Fat: 12 grams
- Carbohydrates: 34g
- Protein: 21.5 g
- Fiber: 10g
material:
- 1 slice of whole wheat bread
- 1/4 avocado (sliced or mashed)
- ¼ cup black beans
- 1 tablespoon salsa
- 2 poached eggs
2. Oatmeal with blackberries
Oatmeal is a great breakfast option. It’s naturally low in sugar but high in fiber. You can add fruit to sweeten it. Adding walnuts provides 8 grams of protein for a nutritious, healthy breakfast.
- Calories: 303
- Sugar: 10 grams (4 grams added sugar)
- Fat: 13 grams
- Carbohydrates: 44 g
- Protein: 8 g
- Fiber: 9 g
material:
- 1/2 cup oatmeal
- 1/2 cup water
- 1 teaspoon brown sugar
- 1/2 cup blackberries
- 2 tablespoons walnuts
3. Grilled veggie sausage
With plant-based meat alternatives becoming more popular, there are plenty of great veggie breakfast options. When you need a quick breakfast that will give you energy all day, you can quickly grill up a few veggie sausages. Add in some toast, strawberries, and Greek yogurt and you have a great breakfast that requires almost no prep.
- Calories: 220
- Sugar: 5 grams (1 gram added sugar)
- Fat: 9 grams
- Carbohydrates: 18g
- Protein: 16 g
- Fiber: 3 grams
material:
- 2 sausages
- 1 slice of whole wheat toast
- 1/2 cup strawberries
- 1/2 cup plain low-fat Greek yogurt
4. Smoothie bowl
Smoothies are an inventive, low-carb breakfast option. The Berry Peanut Butter Bowl is a twist on the regular smoothie. Instead of blending all the ingredients, leave out half the raspberries. After blending, add them to the remaining ingredients for a breakfast that combines the freshness of a smoothie with the taste and texture of fresh, whole fruit.
- Calories: 285
- Sugar: 15 grams (6 grams added sugar)
- Fat: 14 grams
- Carbohydrates: 35g
- Protein: 11 g
- Fiber: 15g
material:
- 6 ounces (about 1 1/2 cups) fresh or frozen raspberries
- 1/4 cup low-fat Greek yogurt
- 1 1/2 teaspoons smooth, natural peanut butter
- 1 tablespoon chia seeds
- 1 cup ice
- 1 teaspoon honey
Fun fact: MyFitnessPal has the largest food database with over 19 million foods. Log your breakfast and start your day right. In the app!
Bottom line: Your breakfast choices can help keep your blood sugar stable
Keeping your sugar intake at recommended levels can help prevent blood sugar spikes, and choosing low-carb breakfast foods can help you manage your blood sugar and reach your weight loss goals.
Recipe discovery tools MyFitnessPal App Discover more healthy breakfast and low carb meal and snack ideas. Discover new recipes. Premium members can also save their favorite recipes to come back to later.
