Pancakes or toast with butter (or almond butter) honey and salt, tea with honey, and tropical fruit juice (to my surprise! I always thought tropical fruit is supposed to be cooling). I don’t eat much refined sugar, but when I do (usually marmalade or sweetened yogurt) that works very well.
I sometimes find though that after eating refined sugar I get a brief spell of nausea (for less than 5 mins). Don’t know what that means. Also have to avoid honey in the evening because it keeps me awake.