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   Breakfast Foods

Man was designed to consume much more fiber than we get in modern diets. Fiber slows our digestion and thereby helps prevent swings in our sugar and insulin levels. Both hot and cold breakfast cereals can be excellent sources of fiber; choose ones with a fiber content in the 6 gram or higher range. Hot oatmeal cereals are excellent but only those that are slow cooked; instant hot cereals have too high glycemic indices. And don't be fooled by cereals labeled "naturaL" Many types, including granola, have plenty of sugar and minimal fiber.

Even worse, they may have hydrogenated oils.

Donuts are the worst breakfast choice. They have high levels of trans fats and highly processed flour with a very high glycemic index. Avoid store-bought muffins as well, because they are usually loaded with sugars.
 Pastries
Portion
Total
Carbs (g)
Total
Sugar (g)
Total
Fats (g)
 Recmmd.
Muffins, English - Cinnamon raisin
1 each
27
2
2
Limited
Muffins, English - Plain
1 each
26
2
1
Limited
Muffins, English - Whole wheat
1 each
30
2
1
Limited
Scone, fat-free
2 oz
15
4
0
Limited
Muffins - Blueberry
2 oz
27
6
4
Very Limited
Muffins - Bran
2 oz
28
5
4
Very Limited
Muffins - Carrot
2 oz
24
8
3
Very Limited
Muffins - Chocolate chip
2 oz
27
8
7
Very Limited
Apple bun, fat-free
3 oz
43
22
0
Avoid
Croissant, cheese, medium
3 oz
27
2
12
Avoid
Doughnuts - Chocolate
2 oz
29
15
14
Avoid
Doughnuts - Chocolate, w/chocolate icing
2-1/2 oz
36
21
14
Avoid
Doughnuts - Creme-filled, Bavarian
2-1/2 oz
36
21
14
Avoid
Doughnuts - Creme-filled, Boston
2-3/4 oz
38
17
11
Avoid
Doughnuts - Cruller, glazed
3 oz
45
28
14
Avoid
Doughnuts - Cruller, powdered sugar
2-1/5 oz
35
11
15
Avoid
Doughnuts - Eclair, chocolate, w/custard
3 oz
42
21
12
Avoid
Doughnuts - Glazed, mini, Munchkin-type
1 each
10
7
3
Avoid
Doughnuts - Glazed, mini, Munchkin-type
1 each
10
7
3
Avoid
Doughnuts - Jelly-filled
2-1/2 oz
32
13
10
Avoid
Doughnuts - Plain, vanilla icing
2-1/2 oz
32
13
10
Avoid
Honey bun, glazed or iced
2 oz
47
22
17
Avoid
Jelly-filled sweet roll
3 oz
45
20
13
Avoid
Muffins - Fat-free
2 oz
25
14
0
Avoid
Muffins - Lemon poppy seed
2 oz
22
11
5
Avoid
Plain, w/chocolate icing
2-1/2 oz
30
15
14
Avoid
Scone, regular
2 oz
25
6
9
Avoid
Sticky bun, cinnamon raisin
3 oz
43
20
14
Avoid
Toaster pastry - Fruit-filled
1 each
37
17
5
Avoid
Toaster pastry - Fruit-filled w/frosting
1 each
37
20
5
Avoid
Toaster pastry - Strudel, w/fruit
1 each
26
10
9
Avoid

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