No sugar at all. Is that possible?
A sugar-free breakfast is the basis for a sugar-free diet. However, the first challenge for a healthy start to the day seems to be a sugar-free breakfast for many. After all, it's all too easy to reach for a bread roll with a sweet spread (jam, Nutella and the like) to go with your morning coffee. So basically: pure sugar!
Avoid foods with sugar
It is precisely this sweet breakfast that should be avoided. Because if you reach for chocolate spread and sugar first thing in the morning, you will do so more often throughout the day and avoiding sugar will become more difficult. Besides, there are many simple breakfast recipes with sugar-free foods that will get you fit for your day and give you sweet enjoyment.
Muesli, granola and porridge from VERIVAL not only contain lots of dietary fiber, minerals and vitamins, they also provide you with valuable nutrients, ensure a tidy stomach and, above all, a healthy sugar-free breakfast.
Sugar-free diet - why?
Almost every child knows that sugar is not healthy. Excessive sugar consumption can lead to tooth decay, type 2 diabetes, unstable blood sugar levels, obesity, food cravings and cardiovascular diseases. It is also possible to develop a sugar addiction.
That is why the WHO (World Health Organization) recommends consuming a maximum of 25 grams of sugar a day. That is very little. Because: There are many foods that contain sugar and foods with hidden sugars. For example, ready meals, ketchup or fruit yoghurt.
That is why it is beneficial to resort more often to sugar-free foods, sweeteners such as stevia or erythritol, and/or healthier or more natural sugar alternatives such as agave syrup or maple syrup. There are now a variety of products that are considered sugar substitutes. However, for a balanced, healthy diet, these should not be on the menu too often. It is better to fall back on natural sources of sweetness, such as fresh fruit and oats.
What names do you find sugar under?
To be able to eat a sugar-free diet, it is important to know some basics about sugar. A very important aspect is to question the names behind which sugar is hidden everywhere. After all, sugar has many different names and forms, but many people only know ordinary household sugar or white sugar.
- Raffinose
- Dextrose (glucose)
- Sucrose
- Lactose (milk sugar, in dairy products)
- Maltose
- Glucose
- Fructose (simple sugar)
- Sweet whey powder
- Maltodextrin, wheat dextrin, dextrin
- Barley malt, malt extract, malts
When shopping, it is therefore worth taking a close look at the list of ingredients for the products you want to buy in order to identify any hidden sugars.
No sugar: how can the first meal of the day remain sugar-free?
A sugar-free diet – or at least a reduction in sugar consumption – is the goal of many health-conscious people. After all, too much sugar is demonstrably unhealthy and can lead to obesity and type 2 diabetes, as well as cardiovascular diseases.
However, going sugar-free is not so easy, especially for people who are just starting out. But here, too, the motto is: “The morning makes the day!” So if you eat a sugar-free breakfast in the morning, it will be easier for you to eat sugar-free or low-sugar throughout the rest of the day.
A little tip: we therefore prefer to start the day with various preparations of oatmeal and healthy breakfast ideas. They have a sweet taste and you can therefore do without the addition of sugar.
They also contain many essential vitamins, minerals and fiber. This way, you can get a great nutritional balance in the morning that will make your body fit and not burden it.
In addition, the antioxidants contained in oats help you lower blood pressure and protect your body from free radicals.
5 tips for a healthy breakfast without sugar
The classics – muesli, granola, porridge and overnight oats
Muesli, granola, porridge and overnight oats have one thing in common: they all consist of oats that are processed in different ways. This means that, depending on your preferred flavor and mood, you can create your own individual sugar-free breakfast.
For purists who love oats in their pure form, muesli is a must. For those with a sweet tooth who also like to crunch on crunchy bits and nuts, there's no getting around granola.
We particularly love porridge when we want to take specific care of our gut health and the well-being of our gastrointestinal tract.
Of course, you can also use other cereals such as spelt flakes, millet or buckwheat when preparing muesli and the like.
Muesli without sugar
Eating muesli sounds healthy at first. And if muesli is added with chocolate flakes, we often still want to believe it is good for our health. But most of the muesli that we get in stores already contain a lot of sugar.
The benefits for the body of the healthy cereals it contains are therefore comparatively low in relation to the unhealthy sugar content of many mueslis.
But a sugar-free breakfast in particular makes it easier for you to start the day. We therefore recommend a muesli without sugar that will get you going and help you feel fit and carefree in the morning.
If you want an alternative to milk, you can choose from a variety of options – such as soy, almond, coconut, rice or oat milk. Depending on your personal taste or mood, you can create a new vegan base for your muesli.
If you don't want to do without animal milk, organic cow's milk or sheep's milk are also a good choice, as these are often better tolerated than conventional milk.
Granola with nuts and honey
Granola, with its crunchy, sweet oat flakes, is the perfect snack – even without sugar! These are oat flakes that have been baked with a little honey or syrup. Nuts or dried fruit are also often added to granola.
For the perfect extra portion of summer feeling, we recommend fresh sweet berries such as blueberries, raspberries or strawberries. You can also add a touch of the exotic by grating in coconut. You can also spice up your crunchy breakfast with a touch of flavor by adding cinnamon, cocoa powder or grated coconut.
If you want to enjoy a low-carb muesli and replace the flakes with nuts, seeds and kernels, it's best to avoid sweeteners altogether.
Sugar-free granola – click here for the recipe
Porridge – without added sugar
If you like it warm and particularly gentle on your stomach, then a sugar-free porridge is the right choice for your healthy breakfast. It is easy to digest because it is soaked and prepared warm beforehand. However, it still contains valuable nutrients and fiber.
Warming ingredients such as apple, banana or cocoa go well with it, as do berries like blueberries or strawberries.
You can also prepare a simple, tasty meal for during the day or in the evening by adding vegetables such as pumpkin or broccoli to your porridge. Various herbs, such as basil or cardamom, add extra flavor to the dish.
Bread and spreads without sugar
A bread roll or a slice of toast is the quick and convenient standard for many people in the morning with their coffee. However, a sugar-free breakfast is only possible if you really pay attention to the bread you choose and choose alternatives to conventional jam or hazelnut spreads.
Finding sugar-free bread in a regular supermarket is quite difficult. You should avoid ingredients that end in -ose or -syrup. You should also avoid E-numbers and -dextrin. It is easier to shop for sugar-free foods in an organic store.
It is not scientifically proven to what extent xylitol, styria and co. are a “healthy” alternative to conventional sugar. However, you are always on the safe side with sandwich spreads made from vegetable ingredients or a cream cheese spread.
Coffee, tea and juices: a pleasure even without sugar
Another standard is sugar in your morning coffee or tea, which of course also speaks against your possible goal of a “sugar-free breakfast”. But thanks to today's diverse coffee culture, there are wonderful, tasty alternatives.
For example, you can take a look at the Arab world, where ingredients such as cinnamon, cardamom or cloves are often added to coffee. For your tea, there are also fruity, sugar-free alternatives.
Even juices with “100% fruit content” contain natural fruit sugar. But they are definitely preferable to fruit juices with added industrial sugar. Among the vegetable juices you will find more sugar-free varieties. Beetroot or carrots, for example, give you a sweet taste.
Soft drinks are real sugar traps and contain unhealthy amounts, especially if you consume too much of them. If you don't want to do without soft drinks at all, you should choose varieties that contain low-calorie sweeteners.
Sweet and healthy - it's that easy to sweeten without sugar
If you don't want to give up the sweet life but still want to eat a healthy, sugar-free diet, we at VERIVAL recommend foods without refined sugar in organic quality such as dates, bananas, agave syrup or honey.
But if you love sweet coffee and some dishes where you don't want to avoid sugar altogether, then try unrefined raw cane sugar. It contains all the minerals found in sugar cane, especially iron, magnesium, calcium and phosphorus, as well as B vitamins.
By the way: a delicious chia pudding, pancakes or waffles with banana or even rice pudding with dates do not need any sugar at all. Because the fruits already provide sufficient sweetness.
Healthy breakfast and sugar-free diet with VERIVAL
No matter whether you have a lot or a little time to prepare your meals, whether you prefer it cold or warm, sweet or savory. There are many options and variations for a sugar-free diet to suit your personal taste, especially from VERIVAL!
Our mueslis and porridges not only contain complex carbohydrates, fiber, sufficient proteins, vitamins and minerals and are sugar-free, but above all, they are delicious. Start your day right!
Buy breakfast with no added sugar now
Frequently asked questions
What can I eat on a sugar-free diet?
Foods such as fruit and vegetables, cereals and pseudo-cereals (such as amaranth), legumes, seeds and nuts are suitable for a diet without refined sugar.
How do you start a sugar-free diet?
To start a sugar-free diet, you need to take stock beforehand. Question your eating habits and take a close look at the products that regularly end up in your shopping cart. You will find that sugar is hidden in many products – even if it is sometimes disguised as glucose-fructose syrup. You should also make sure that you cook as much as possible from fresh, healthy ingredients. This will give you an even better overview of what you eat. Drinking plenty of fluids and getting enough sleep is also important if you want to avoid sugar in your diet.
What happens when you stop eating sugar?
It takes about eight hours after the last intake of sugar for it to disappear from the blood. As the withdrawal progresses, some unpleasant side effects may occur, such as headaches, nausea or a drop in performance, but also skin blemishes or mood swings. However, these usually subside over time, after which the positive effects of sugar withdrawal take over: these can include improved skin appearance or loss of body fat, but also deeper sleep. The craving for sweets also diminishes as soon as you get used to the withdrawal – many sweets simply no longer taste good.
Is a sugar-free diet healthy?
It is not advisable to avoid sugar completely – it is present, for example, in numerous types of fruit and vegetables, which are also a source of a variety of other nutrients and are therefore important in the diet. Instead, you can consider avoiding refined sugars, such as those added to ready meals, juices and sweets.
What happens if you avoid sugar for a week?
After about a week, the unpleasant side effects of sugar withdrawal begin to disappear, and there are noticeable improvements in a number of ways: blood sugar levels become more stable, and skin appearance and sleep quality can sometimes improve.
Which breads don't have sugar in them?
It is not possible to say in general which bread does not contain refined sugar. Sometimes added sugar can be found even in supposedly healthier, dark varieties. To be on the safe side, take a look at the back of the packaging or ask at the bread counter.
Is honey allowed on a sugar-free diet?
Honey does contain sugar, but only naturally. As a rule, no additional sugar is added to it. So if you want to avoid added sugars in your diet, you can sweeten foods with a little honey.
Which fruits are low in sugar?
Avocados are a fruit type with particularly little sugar. But berries, watermelons, apples and pears also contain little sugar. Not surprisingly, lemons and limes are also low in sugar. In addition, it can help to keep the skin young: an increased sugar consumption causes the skin to age prematurely.
How does the skin change without sugar?
If you avoid sugar for a longer period of time, your skin can improve significantly. This is because sugar has an inflammatory effect, so avoiding sugar can help against blackheads, spots and acne.
How does the gut react to a sugar detox?
If you suddenly cut out sugar, your gut may react noticeably. Symptoms such as bloating or abdominal pain can vary in severity from person to person. However, these side effects usually subside as soon as the gut has adjusted to the new eating habits.
What happens if you go without sugar for a month?
After a month, most of the unpleasant side effects of sugar withdrawal should subside and be outweighed by the positive effects. These can include an improvement in skin appearance, fewer food cravings, but also deeper sleep.
