As part of the “June Without Added Sugars” challenge, rethink your breakfast!
Jams, processed cereals, pastries, cookies, chocolate drinks… Breakfast is often one of the meals with the highest added sugar content of the day. However, a few simple changes can help you adopt healthier habits without sacrificing enjoyment.
As part of the national “June Without Added Sugars” campaign, led by the SOS Hepatitis & Liver Diseases Federation—of which IHU ICAN is a partner—discover 7 ideas for breakfasts without added sugars created by Vittoria Zambon, a nutritionist and researcher at AP-HP and IHU ICAN.
Why limit added sugars at breakfast?
Cut out a source of added sugar
Added sugars are found in many everyday products: breakfast cereals, pastries, cookies, flavored yogurts, and sugary drinks.
Reducing cardiometabolic risk
When consumed in excess, they contribute to weight gain, the development of type 2 diabetes, and the accumulation of fat in the liver (MASLD), thereby increasing the risk of cardiovascular disease.
Check your blood sugar first thing in the morning
On the contrary, eating a breakfast rich in protein, fiber, and healthy fats helps you better control your blood sugar levels, promotes feelings of fullness, and reduces cravings throughout the day.
7 breakfast ideas with no added sugar
1. Avocado and Egg Toast
- 1 to 2 slices of whole-grain bread
- ½ avocado, mashed, with a squeeze of lemon
- 2 poached or soft-boiled eggs
A breakfast rich in protein, fiber, and unsaturated fatty acids.
2. The Green Omelet
- 2 eggs
- A handful of spinach
- Feta, fresh goat cheese, light ricotta, or plain cottage cheese
A simple recipe that provides protein, calcium, and micronutrients.
3. Norwegian-style salmon toast
- 1 to 2 slices of dark rye bread,
- Plain cream cheese,
- 1 to 2 slices of smoked salmon and a few slices of cucumber.
A great source of omega-3s, which are beneficial for cardiovascular health.
4. Yogurt with non-processed cereal
- 2 eggs
- A handful of spinach
- Feta, fresh goat cheese, light ricotta, or plain cottage cheese
An alternative to processed cereals, which are often high in hidden sugars.
5. Banana and Blueberry Smoothie
Combine the following:
- 1 banana
- 60 g blueberries (fresh or frozen)
- 1 passion fruit as a topping
- 40 g rolled oats
A complete beverage that combines fiber, vitamins, and sustained energy.
6. Overnight oats: “porridge for the next day”
Mix:
- 4 tablespoons of rolled oats
- 1 tablespoon of chia seeds
- 120 ml (8 tablespoons) of milk (cow’s milk or plant-based milk)
- Optional: 1 pinch of ground cinnamon and/or 1 teaspoon of unsweetened cocoa powder
Prepare the day before and let it sit overnight in the fridge in an airtight jar.
7. Banana-Cinnamon Pancakes
Mix and cook in a skillet:
- 1 egg
- 1 mashed banana
- 2 tablespoons of rolled oats
- 1 tablespoon of 100% peanut butter
- A pinch of ground cinnamon
A delicious recipe with no added sugar.
Diet: A Key Factor in Preventing Cardiometabolic Diseases
Diet is one of the cornerstones of preventing cardiometabolic diseases. These conditions include obesity, type 2 diabetes, cardiovascular disease, and metabolic liver diseases (MASLD/MASH).
Today, nearly three out of four cardiovascular events are linked to modifiable metabolic risk factors. A balanced diet, combined with regular physical activity, quality sleep, and reducing sedentary behavior, is a simple yet highly effective way to maintain long-term health.
The IHU ICAN is working to prevent cardiometabolic diseases
The IHU ICAN (University Hospital Institute for Cardiometabolic Diseases and Nutrition) is a center of excellence dedicated to research, patient care, education, and innovation in the field of cardiometabolic diseases.
Working alongside its partners in hospitals, universities, and non-profit organizations, the IHU ICAN is developing new tools for prevention, diagnosis, and treatment to better understand and combat these diseases, which today represent a major public health challenge.
Take the “June Without Added Sugars” Challenge
Because prevention often starts with what we eat, IHU ICAN is partnering with the “June Without Added Sugars” challenge organized by the SOS Hepatitis & Liver Diseases Federation to raise public awareness about the impact of diet on health.
Throughout the month of June, everyone is encouraged to cut back on added sugars and adopt new, healthier eating habits.
What if your next breakfast were the starting point for that change?
