Good morning! It's day 1 of the sugar challenge and today I'm focusing on breakfast. When grocery shopping, aim for buying packaged foods where sugar or any
sugar related term is not in the first 3 ingredients (ingredients are listed by
weight). The shorter the ingredient list, the better off you are and if you
know exactly what each ingredient means, even better.
Breakfast
Overnight Oats
- 1/2 cup Quaker Quick Oats (oats is the only ingredient, naturally has 1 g sugar) vs. Quaker Instant Oatmeal Apples and Cinnamon (12 g sugar)
- 1 cup Silk Organic Unsweetened Soymilk (no added sugar, naturally has 1
g sugar) vs Silk Vanilla Soymilk (8 g sugar)
top: unsweetened, bottom: vanilla - Banana
- Vanilla Extract
- Cinnamon
- Total added sugar: o g vs. ~18 g
PB and toast
- 1 English Muffin Thomas Plain English Muffin (1 g sugar) vs. Thomas
Limited Edition Pumpkin Spice English Muffin (4 g sugar)
- 2 T Teddie's All Natural Creamy Peanut Butter (1 g sugar- need ingredient list picture) vs. JIF Creamy Peanut butter (3 g sugar)
- **JIF Natural Peanut Butter and Simply JIF still contain added sugar
- Apple slices
- Total added sugar: 0 g vs. 5 g
Yogurt Parfait
1 cup Cabot Low Fat Plain Greek Yogurt (6 g sugar) vs. 5.3 oz Chobani
Blackberry Fruit on the Bottom Greek Yogurt Cup (12 g sugar) vs. 5.3 oz Chobani
Simply 100 Key Lime Cup (7 g sugar) vs. 6 oz Yoplait Light Blackberry (10 g
sugar)- all the Chobani cups are less than the Cabot serving size, but contain
more sugar- aim for vanilla or plain and add or control the added sugar amount
with maple syrup or honey
 |
| 1. Cabot Plain 2. Chobani Blackberry 3.Chobani Simply 100 4. Yoplait |
Total added sugar:5 g vs. around 15-20 g
Surprising sources of sugar article:
WebMD
Other options for breakfast such as French Toast, pancakes, waffles can also be hidden sugar bombs. Best bets, save those for weekend splurges and make your own so you can control how much sugar you add. Top with fresh (or frozen thawed fruit) to cut down on how much syrup you add. Breakfast of eggs, toast, sausage, etc are also great alternatives (and eggs for breakfast have been shown to keep you fuller for longer compared to bagels). Watch out for frozen breakfast sandwiches and meat substitutes, those can include sugar (and a lot of sodium as well).
2 pm update: I think my sodium intake may be increasing with my ability to eat sweets, or it might be a reaction to having something feel restricted. Another good bet, use raisins instead of dried cranberries in your oatmeal or granola, as you can find raisins with no added sugar but I've never found dried cranberries without added sugar. I also have a baby shower tomorrow and the gluten free brownies I'm bringing break my added sugar max in just 1/12 of the package!
Other options for breakfast such as French Toast, pancakes, waffles can also be hidden sugar bombs. Best bets, save those for weekend splurges and make your own so you can control how much sugar you add. Top with fresh (or frozen thawed fruit) to cut down on how much syrup you add. Breakfast of eggs, toast, sausage, etc are also great alternatives (and eggs for breakfast have been shown to keep you fuller for longer compared to bagels). Watch out for frozen breakfast sandwiches and meat substitutes, those can include sugar (and a lot of sodium as well).
2 pm update: I think my sodium intake may be increasing with my ability to eat sweets, or it might be a reaction to having something feel restricted. Another good bet, use raisins instead of dried cranberries in your oatmeal or granola, as you can find raisins with no added sugar but I've never found dried cranberries without added sugar. I also have a baby shower tomorrow and the gluten free brownies I'm bringing break my added sugar max in just 1/12 of the package!
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