Removing sugar from your diet is never easy, but today I’m tackling breakfast and 5 easy ways you can do without it!
Sugar seems to be the new food topic everyone’s talking about and a lot of people I talk to are looking for ways to remove it out of their diets. Some of are going the route of using sugar substitutes or using honey and maple syrup in its place and some just go cold-turkey without.
Even I jumped on the no-sugar bandwagon this past January when I did a “real foods” diet. It allowed honey and maple syrup (in moderation) but no other types of sugar. You can read more about that here.
I have a sweet tooth and while I could never live without sugar and sweet treats, I’m in the boat of those looking to reduce it in their diets. One way I’ve been doing this is with breakfast. I aim for zero added sugars at breakfast every day. Now if we decide to have pancakes with syrup or go for donuts, I gladly partake, but on most days I try to start my day without it.
It hasn’t been an easy task, believe me! I was the one drinking my coffee a light shade of brown courtesy of my favorite vanilla coffee creamer and although I usually have oatmeal, I always had a spoonful of sugar in it. When I started my real food diet in January, I went cold-turkey without my beloved flavored coffee creamer and stopped adding the sugar to my oatmeal. It wasn’t easy and even though I ended that diet in January, I’ve really tried to keep my first meal of the day with little to no sugar at all.
In case you’re looking to reduce sugar in your diet too, here are five easy ways to start your day without it!
- Coffee – I’m in no-way a black-coffee drinker and probably never will be, so I use half and half. I have hopes of moving down to whole milk or 2% milk some day to cut down on the fat and calories, but for now I’ll take the extra fat and calories over the flavored creamers. I know this isn’t an easy change for anyone, but it’s been my biggest way to cut down on sugar at breakfast!
- Oatmeal – Use foods like mashed ripe bananas, unsweetened applesauce or raisins to naturally sweeten your oatmeal. I occasionally use some brown sugar in my baked oatmeal recipes or maybe a little honey or maple syrup in my stove-top versions, but for the most part I try to go without. I also find that making it with 2% or whole milk really adds to the flavor and reduces the need for adding sugar.
- Peanut Butter + Banana Toast – This is one of my favorite meals and you can easily find me eating it for breakfast, lunch or dinner. In order to keep it sugar-free, make sure you’re using a peanut butter with no sugar and just one ingredient, peanuts! It took me a little while to get used to “natural” peanut butter without the sugar, but now there’s no looking back!
- Smoothies – You guys know how much I love smoothies, right? I often use vanilla yogurt in them, but you can easily swap it for plain yogurt to remove the added sugar. I find the fruit in the smoothie usually makes it sweet enough for me. Sometimes I add a 1/2 tsp. of vanilla to the smoothie to give it the vanilla flavor missing in the plain yogurt.
- Go Savory – Make something with eggs and veggies or roasted potatoes! If you’re looking too add toast into the equation, I’ve been told Great Harvest Bread Company has a whole wheat bread made with no sugar. Toast is usually my one “cheat” area when it comes to added sugar at breakfast. It’s all about grace, not perfection, right?
Need some more ideas? Check out this article I wrote for City Moms Blog about 3 Easy Toddler Breakfast Ideas, all with zero added sugar!