Nina Vale didn’t realize how much sugar was hiding in her vegan breakfasts until she started tracking what she ate. “I thought I was being healthy with my smoothies and almond milk lattes,” she recalls. “But when I looked closer, I was starting my day with 25 grams of sugar—easily.”
It wasn’t just the fruit. It was the granola, the sweetened plant milk, and the agave she drizzled “just a little” of. And the worst part? She was starving by 10 a.m. “I’d crash hard, even though I was eating plenty,” she says.
Frustrated, she decided to experiment: could she create low-sugar, plant-based breakfasts that actually kept her full until lunch?
It started with a savory tofu scramble with spinach and avocado. “I was surprised by how satisfied I felt,” Nina says. The next day, she tried chia pudding made with unsweetened almond milk, cinnamon, and just a few berries. The sweetness was subtle, but the fiber-packed meal kept her energized.
She began focusing more on protein, fat, and fiber—and less on sweet flavors. Overnight oats became savory with tahini and sesame seeds. Toast was topped with hummus instead of jam. And smoothies? Still on the menu, but now packed with spinach, flaxseed, and a tiny half-banana for balance.
“I realized sugar was tricking my brain into thinking I was full,” she says. “But it didn’t last.”
