Can I Eat Sweet Breakfast Foods? Debunking Myths with a Dietitian

Let’s explore how sweet breakfast foods can affect blood sugar levels and how to enhance your favorite breakfasts so you can feel energized, nourished and satisfied throughout the day, all while eating your favorite foods! This post is sponsored by the Canadian Sugar Institute. As always, all opinions are my own.

There’s been a lot of chatter recently about whether eating sweet breakfast foods is detrimental to our blood sugar balance, and as a Dietitian, I want to clear it up.

Are sweet breakfast foods ‘bad’?

First and foremost, no food on its own is inherently ‘good’ or ‘bad’. Sweet breakfast options like pancakes, waffles and muffins can absolutely be enjoyed as part of a balanced diet.

It’s thought that because these foods contain sugar, they may cause a big spike in blood sugar, later followed by a crash which could cause low energy, increased fat storage and feeling hungry again quickly after eating (hello, afternoon hanger). 

So… do they actually impact your blood sugar?

The reality is that everything that we eat affects our blood sugar. This is a natural and vital part of the body’s metabolism of food, and without it, we wouldn’t be able to get energy from our food! Not to mention that carbohydrates are our body’s preferred energy source, so we need them.

Rather than demonizing certain types of foods, we should instead make sure that the increase in blood sugar that we get from eating is a steady one, that both increases and dips slowly, rather than causing dramatic spikes and crashes to have sustained energy throughout the day. 

‘Sweet’ Doesn’t Mean Void of Nutrition

While ruling out all ‘sweet’ breakfast foods might feel like an easy solution, it doesn’t consider the nuance that’s so important when it comes to choosing what to eat. 

The impact of a meal on blood sugar isn’t solely determined by how ‘sweet’ it is. Aside from the fact that we can’t actually determine how much sugar is in a product based on how sweet it tastes, factors like how much protein, fiber and fat are in the meal also play a role in slowing down the release of sugar into the bloodstream to supply more steady energy. 

For example, muffins made with whole wheat flour, oats, bananas, nuts and seeds and yes, sugar, may taste sweet, but they also have fiber, protein and healthy fats. 

What about foods with added sugar?

I’m going to let you in on a little secret- Our body can’t really tell the difference between added sugar and naturally occurring sugar. This means that sweeteners like honey, maple syrup, white sugar and brown sugar are all broken down in the same way by the body and have the same impact.

This also means that the way your body is going to break down the muffin you’re eating with added sugar depends more on how much fiber, protein and fat are also in the muffin than how much of that sugar was ‘added’ versus naturally occurring from the banana, flour and oats. 

There’s so much to know about Balancing Blood Sugar, but the main things to focus on are whether your meals and snacks also have protein, fiber, and fat to help slow the release of sugar into your blood stream (which is a totally normal process, by the way). 

So What Should I Eat for Breakfast?

When it comes to breakfast, the key is to focus on what to add rather than what to avoid. Aim for a balance of carbohydrates, protein, fiber, and healthy fats to create a satisfying and nutritious meal. Here’s a breakdown of what each nutrient contributes:

• Carbohydrates: Provide energy and can come from foods like bread, fruit, oats, and yes, sugar. 
• Protein: Helps to keep you feeling full and satisfied, while also supporting muscle repair and growth. Good sources include beans, lentils, tofu , tempeh, edamame, soy milk and vegan meat alternatives.
• Fiber: Promotes healthy bowel movements, helps to stabilize blood sugar levels, and keeps you feeling full longer. Choose fiber-rich foods like oats, whole grains, fruits, vegetables, and legumes.
• Healthy Fats: Play such a crucial role in nutrient absorption, hormone production, and brain health. Plant-based sources like nuts, seeds, avocados, olive oil and avocado oil are all wonderful!

Examples of Balanced Breakfast Pairings 

So how can we apply this information to our breakfasts? There are so many great options for balanced breakfasts, but here are a few examples to get you started! 

1. Pancakes or Waffles: Use soy milk as your liquid of choice to add some protein, a high protein vegan yogurt for more protein and fat,  as well as berries (frozen or fresh!) for fiber.
2. Vegan Soy Yogurt Parfait: Layer your favorite vegan soy yogurt with fresh berries, a few spoonfuls of granola and a sprinkle of almonds or walnuts for added protein and healthy fats.
3. Oatmeal with Nut Butter and Fruit: Cook oats with soy milk for protein and top with a spoonful of almond or peanut butter, some brown sugar for sweetness, sliced banana or berries, and a sprinkle of cinnamon for extra flavor.
4. Breakfast cookies: These are super balanced on their own, but can be paired with my Vegan Egg Bites for some extra protein!
5. Banana Chocolate Chip Muffins with a Glass of Soy Milk: We’ve got fiber, carbohydrates and healthy fat all in one muffin! Pair with soy milk for some extra protein. This is also a great snack option. 
6. Chia pudding with berries on top: The chia seeds add some fiber and healthy fats while to soy milk adds protein, and you can add sugar and berries for sweetness! 

By focusing on adding nutrient-dense ingredients and creating balanced meals and snacks, we can enjoy the foods we love while also feeling our best. But remember, it’s all about balance. While these tips can be useful for helping us to feel more satisfied with our breakfasts, it’s also totally okay to eat the sweet food you’re truly craving on its own on occasion, and move on.

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