5 Easy Swaps to Avoid “Breakfast Sugar”

Have you noticed that you feel hungry an hour after you’ve had breakfast or you suffer from a lack of energy in the middle of the morning? If so, it could be because you’re starting your day with the wrong foods. If you have a sugar-laden breakfast, this can cause your energy levels to spike and then plummet. You’re also likely to feel hungry shortly after eating. If you’re looking for healthier alternatives to sugary breakfasts, here are some ideas:


Porridge is a great source of fibre, and it releases energy slowly, which means that you’ll survive until lunchtime without getting hungry. If you have a sweet tooth, avoid covering your porridge with sugar. Instead, add some chopped berries or a spoonful of honey. Honey contains natural sugars, which are better for you than refined sugar.

Wholegrain toast

Many of us enjoy a slice of toast in the mornings. If you’re a fan of toast, go for wholemeal bread or granary, as these are rich in fibre, and they contain less sugar.


Eggs are an excellent breakfast choice. You can poach, boil or scramble them, or make an omelette. Add spinach or smoked salmon for added fibre and protein or a slice of wholemeal toast to add complex carbohydrates.

Wholegrain cereals

If you usually start your day with a bowl of chocolate covered flakes or puffs, try and swap sugary cereals for whole grain versions. Wheat biscuits and whole grain flakes are much better for you. There’s very little added sugar, more fibre, more vitamins, and you’ll feel fuller for longer.

If you have any questions about nutrition, or you’d like some tooth-friendly tips, don’t hesitate to ask your Essex dentist.