5 Best/Worst Breakfasts for Diabetics – 2024 (Diabetic Breakfast Ideas)
– Hello, I'm Dr. Ken Perry, a family physician, and in this short video, let's discuss breakfast foods for diabetics. Let's talk about five really good options and five really bad options. Millions of diabetics, both type 1 and type 2, get terrible nutritional advice
from the public media, from the American Diabetes Association. This advice actually perpetuates and worsens diabetes. And so I'm trying to get
some good information for diabetics about what they should eat for breakfast and that's what this video is about. I will give you reasons to support this advice after each example. If you know someone with diabetes, whether type 1, 2, or
adult-onset autoimmune diabetes, please share this video with them. You can share it on your Facebook page, your group, and everywhere you want to share it. The more you share, the more
it helps me help people. Now let's talk about these
five good choices and five bad choices and diabetics
are listening to this now, I want you to pay close attention to this. I want you to use a glucometer or CBG monitor, CBG monitor, to check what I'm saying. I don't want you to blindly believe what the American Diabetes Association says, and I also don't want you
to blindly believe me.
I want you to listen to your body and the way you do that
as a diabetic is to check your blood sugar. So 30 minutes after you eat that breakfast, 60 minutes or 90 minutes for the first time you try the breakfast that I recommend versus the breakfast that the American Diabetes Association
or some other body recommends. Check your blood sugar after 30 minutes, after 60 minutes and after 90
minutes of eating that meal.
This will give you the answer. Because if your blood sugar level gets too
high, it doesn't matter what kind of nutrition is in that food, that's a bad food for you as a diabetic. Now let's discuss these five foods. The number one good food is eggs. When you eat an egg or two or five, you're getting all the
amino acids and all the fatty acids. Both of these fatty acids
and amino acids are essential. This means you can't make them, you have to get them from your diet. Eggs are the ideal source. The more pastured and natural the eggs are, the higher the omega-3 content and the higher the vitamins and minerals. Eggs are the closest thing to a perfect food or source of multivitamins that you can have for breakfast. Then you will also have almost no variation in blood sugar at all. This is something I want you to check.
The number one bad food is oatmeal. Oatmeal is made from oats, and whether it's instant oatmeal, or it's this kind of oatmeal that you have to cut up to cook on the stove for three days, it's made from carbohydrates and from grains. All carbohydrates break down into glucose and fructose. Glucose causes your
blood sugar to rise. Fructose makes you store fat in the liver. Both of these things are terrible for diabetics. There is no beneficial vitamin
or mineral content in oats. All you can do
to make oatmeal palatable is add sugar, honey, or agave nectar. All of these will raise
your blood sugar level more and more. Number two examples of a
good food is avocado and avocado has 500 milligrams of potassium per 100 gram serving. It also has only 8 grams of carbohydrates per 100 grams of serving. It is full of vitamins and minerals, and
has a high potassium content, much better than bad food number 2, which is bananas. Bananas are heaven-gifted as the ultimate source of potassium you can get into your diet. This is absolute crap, bananas have 350 milligrams of potassium per 100 grams.
It contains 22 grams of carbohydrates per 100 grams. This will cause your
blood sugar to skyrocket, whereas avocados do not. Good food number three
is bacon. If you want
uncured bacon, that's fine. If you want to eat
cheap bacon from China Matt, that's okay too. You'll get a full lineup of essential amino acids and essential fatty acids
from bacon. If you get pastured bacon, this will give you more of the omega-3 fatty acids your
body needs, and it will have more vitamins and minerals. Bad food number three is English muffins. Some nutritionists out there seem to think that if the bread is hard to chew
or the bread is tough, that somehow makes it a
better source of carbohydrates.
English muffins are made from wheat. Wheat is full of carbohydrates, which break down into glucose and fructose. One raises your blood sugar, the other builds up fat in your liver. There is no meaningful nutrition in an English muffin, so please don't eat it. And remember, if you do try it, check your blood sugar level
after 30, 60, and 90 minutes with your glummeter. Good food number four to eat
for breakfast for diabetics is steak. Meat from any beef source, whether grass-fed, grass-fed, or the cheapest steak you can
buy from a Chinese market will give you the full assortment of essential amino acids, the full assortment of
essential fatty acids, and tons of vitamins and minerals. Even the cheapest and worst-cooked steak will be…
Full of minerals and vitamins. There is no doubt about that at all. Bad food number four
is muesli with berries.
Muesli is basically raw oats which we call by different names so you don't have to say, yeah, I'm going to eat oats again this morning and they soak them in a liquid, usually in skim milk to
make them barely chewy. Then most people add some
berries or some nuts. Nuts are fine, but muesli and berries break down 100% into glucose and fructose. And again you know what these two elements do. Not a good breakfast, although it looks very European, very marine, will cause
your blood sugar to spike, please check that. Good breakfast food number five for diabetics is full-fat Greek yogurt
with a good sprinkle of nuts. This will give you all the
amino acids you need, all the fatty acids you need plus quite a few
vitamins and minerals, not a great breakfast food but pretty darn if you like some variety as a diabetic. Worst food number five for diabetics. Because I've saved the worst for last, it's cereal with skim milk. Any cereal that comes in a box on this planet is a terrible food for diabetics.
I don't care what the label says, how big the healthy heart sticker
on the box is, it's crap. It is nothing but grains that have been processed and ground. They have added some
fake vitamins and minerals to it. And then when you pour skim milk over it, you get more sugar. Thus, the grains in breakfast cereals and the lactose in milk will break down into glucose, fructose, and galactose, all of which will cause blood sugar to rise. Fructose and galactose will help you
store more fat in your liver, which is another bad thing.
So, now I'll leave you with this parting thought. Maybe you should skip breakfast? More and more diabetics are discovering that, contrary to popular opinion, breakfast is the most important meal of the day, but breakfast is an optional meal. Sip some
black coffee, unsweetened tea, or some sparkling water, and you can be satisfied. Anytime you put off eating, your blood sugar will drop until it drops below normal and the insulin you make inside your body or the insulin you get from injections will drop because you just don't need as
much insulin. This is a very good place for diabetics to keep a diabetic patient with a
low level of sugar in his blood in addition to a normal
low level of insulin in his body.
So if I wanted to, well, if I skipped breakfast, I'd get hunger pangs. So I made a video about that. I will put it here, at the end of this video. Please subscribe to this channel and click the small bell next to the subscribe button, so that you will receive it every time I put a bright idea like this, and you will be among the first to know. Also check out my Instagram account. I want you to go to my Instagram and look at who I follow. This is where you will find the
appropriate human diet, both for diabetics and non-diabetics as well. Okay guys, this is Dr. Perry. See you next time..
