You've made up your mind, but somehow you're still not quite managing to have a healthy breakfast without sugar?
The fattening sweetener is also quite clever, because it often hides in foods where we don't expect it at all. So it can quickly happen that you exceed your daily sugar requirement without having eaten any sweets at all.
To make your sugar-free breakfast easier, we have put together 5 tips and some recipes for a healthy breakfast without sugar for you!
Tip 1: Inform yourself
The daily requirement of sugar for an adult is 25 grams according to the WHO (World Health Organization). Excessive sugar consumption not only makes you sluggish and fat, but can also affect your health in the long term.
Anyone who has spent a little time studying the topic of healthy eating will quickly realise that sugar can also be found in supposedly healthy foods.
For example, half a litre of apple juice contains 50 grams of fructose, which is well above the daily requirement for an adult.
Fruit yoghurt masquerades as a healthy food, but in reality it is full of hidden sugars. A tub (200 grams) contains 22 grams, for example.
In addition, many sandwich spreads, as well as sweet spreads, often contain a lot of sugar.
The same applies to cereal bars or ready-made blended smoothies or green smoothies from the refrigerated section.
Smoothies often contain more sugar than cola. Due to the high amount of fructose, smoothies can have a sugar content of up to 15 grams of sugar per 100 grams.
Muesli bars are considered by many to be a healthy snack or quick breakfast, but they contain an average of 10 grams of sugar per bar (25 grams). This means that they have a whopping 40% sugar content.
If you still don't want to do without these delicious energy suppliers, why not try our homemade Bircher muesli bars.
We completely avoid using industrial sugar and instead use honey as a natural sweetener. After all, enjoyment should not be neglected either.
Once you know what to look out for when it comes to sugar, our second tip will help you to avoid sugar traps in the supermarket:
Discover breakfast with no added sugar from VERIVAL!
Tip 2: Read the back of the packet
To avoid the temptation of sugar-rich foods in your own four walls, it's worth checking the ingredients on the back of the packaging in the supermarket.
Read the ingredients and check the nutritional values. The higher up the list of ingredients sugar is, the more of it the food contains.
But even here, sugar is not always immediately recognisable as such. Code words for the sweet fattening agent are often used.
For example, if an ingredient ends in -ose, it is clearly sugar. These include lactose (milk sugar), fructose (fruit sugar), glucose (grape sugar) and saccharose (cane sugar).
But the following terms also refer to a form of sugar:
| Apple sweetness | Yogurt powder |
| Dextrin | Caramel syrup |
| Thick Juice | Skimmed milk powder |
| Fruit extract | Maltodextrin |
| Fruit puree | Malt extract |
| Fruit juice concentrates | Whey product |
| Fruit sweetness | Whey powder |
| Barley malt | Raisins |
| Barley malt extract | Sweet whey powder |
| dried fruit | Grape sweetness |
| Honey | Whole milk powder |
| Inulin | Wheat Extrin |
Tip 3: Opt for natural sweetness
Avoid cereal and porridge with added sugar and instead prefer natural ingredients to add a little sweetness to your breakfast.
For example, add fresh fruit, dates, nuts or chia seeds to your muesli or refine your porridge with honey or maple syrup .
Berries for breakfast are an absolute insider tip. Not only are they great for sweetening, but they are also considered to be particularly healthy. They are a delicious alternative to refined sugar and ideal for a sugar-free, sweet breakfast.
It's not without reason that they are one of the best toppings for porridge and muesli. Compared to other types of fruit, they contain very little sugar.
Muesli with no added sugar
To make your muesli healthier, you can try the following recipe. It contains no sugar at all, although it does gain a little sweetness from the addition of fruit or dried fruit.
Porridge with no added sugar
Are you looking for a porridge that contains no sugar? The following porridge recipe is sugar-free and gluten-free.
Nevertheless, the porridge tastes delicious because the fresh apple and the figs and dates in the VERIVAL Bircher Porridge give this breakfast a fine sweet note.
Tip 4: Avoid sweet drinks
Coffee or tea with sugar, fruit juice and cocoa – it's best to avoid sugary drinks altogether in the morning
. Often, a real sugar trap is hidden behind them. So you're better off enjoying your coffee without sugar, quenching your thirst with water or starting the day with a cup of unsweetened tea.
If you find it difficult to radically change your habits, then give yourself time and reduce the sugar content in your breakfast drinks slowly and gradually.
Perhaps you will also find a suitable sugar alternative for you. Birch sugar, for example, is a good substitute for coffee.
Apart from that, in some Arabic countries and in TCM (Traditional Chinese Medicine), cardamom is often used to give the pick-me-up a sweet note.
To do this, mix ¼ teaspoon of the fine cardamom powder with the ground coffee and then brew it as usual.
Since cardamom also soothes the digestive system, it makes your morning coffee easier to digest at the same time.
If, on the other hand, you are more of a fruit juice person, it is best to opt for freshly squeezed juices. This is because industrial sugar is often added to the production process of this seemingly healthy drink, in addition to fruit sweeteners.
Another tip: dilute your fruit juice with water, gradually increasing the amount of water each time.
Tip 5: Find the right sugar-free breakfast for you
Eating healthily for breakfast is usually easier if you find recipes that you like and that fit well into your routine.
For example, are you more of a savoury breakfast person or do you crave something sweet in the morning?
Do you take time to eat a proper breakfast in the morning or do you stay in bed until the last minute and then eat your breakfast on the go?
Do you prefer to enjoy a warm breakfast to help you fight off tiredness or does a bowl of muesli with cold milk or fresh yoghurt give you the necessary energy kick?
Hot breakfast from VERIVAL – try it now
The best thing to do is to try out various healthy and sugar-free recipes to find out what suits you and your habits best.
