4. Cereals
Most Americans have a bowl full of cereals at breakfast, but it’s quite important to point out that eating them will send your blood sugar on a peculiar roller coaster ride. Instead, you should opt for oatmeal, which is also basically carbs, but ones that are digested more slowly.
In a study from Louisiana State University comparing the two, an oatmeal breakfast with the same amount of calories as a breakfast of cold cereal led to greater fullness and less of a desire to eat later. Oats come out on top because they actually contain more fiber and protein but less sugar, researchers say.
