When it comes to a breakfast of champions, a bowl of Special K is the last thing Freuman recommends eating. Why? “It is incredibly low in satiating fiber (as in, it has zero grams), and is composed almost entirely of refined rice flour, which is among the highest glycemic flours available,” she says. High-glycemic foods spike blood sugar levels, producing a strong insulin response that can lead to a major blood sugar crash not long after, making you hungry again soon after eating, explains Freuman.
The Better Pick: Look for a cereal that contains 100 percent whole grains, with at least 5g of fiber and less than 8g of sugar per serving, says Freuman. Some great tasting healthy choices include Post Grape Nuts (7g fiber, 5g sugar), Fiber One Honey Clusters (13 g fiber, 6g sugar) and Kashi’s Heart to Heart Honey Toasted Oat (5g fiber, 5g sugar). Better yet, Freuman recommends starting your day off with a bowl of steel cut oatmeal with cinnamon.