Best BREAKFAST for Diabetics Type 2 (5 Breakfast Ideas To Control Diabetes Naturally)
In today’s video, I’m gonna talk about
the best breakfast options for diabetics type 2. I will share the 5 best breakfast ideas to
keep your blood glucose and Insulin low. These breakfast options are also great for
anyone with insulin resistance or prediabetes. So my criteria of the best breakfast for type
2 diabetics, is firstly, that it wouldn’t cause a blood glucose or insulin spike. Meaning the foods have to be low GI and low
insulin index. The second criteria for a breakfast to be
considered good for diabetics, it must be high in nutrients and help you to stay full
for a long time. And lastly, it has to be quick and easy to
prepare. So, the 1st breakfast option for diabetics
type 2 is fried eggs with avocado. The second breakfast idea for type 2 diabetics
is a black coffee, coffee with a small dash of cream, or fasting.
Why would you want to fast when you have type
2 diabetes? It helps you to lower blood glucose and insulin
in the long term. Intermittent fasting is one of the most effective
methods for reversing insulin resistance and putting type 2 diabetes into remission. The third breakfast option for diabetics type
2 is a bulletproof keto coffee and a small piece of dark chocolate. Isn’t chocolate bad for health? Not at all. Dark chocolate is very low in carbs, it is
packed with healthy fats, minerals, and antioxidants. It helps you to satisfy your sweet tooth without
eating too many carbs. One recent randomized double-blind placebo-controlled
trial, looked at the effects of consuming 25g of dark chocolate a day for 8 weeks in
type 2 diabetes patients. In the dark chocolate group, serum levels
of HDL cholesterol increased, while fasting blood sugar, hemoglobin A1c (HbA1c), LDL cholesterol,
systolic and diastolic blood pressure levels decreased. So, it is definitely worth including some
dark chocolate into your diet. Any type of chocolate with 85-90% cacao, or
a sugar free chocolate that has healthy sweeteners such as stevia or erythritol, but not maltitol,
would be suitable for type 2 diabetics.
It might taste bitter at first, but after
a while your body will get used to it and you will feel the sweetness in dark chocolate. What is a bulletproof coffee? It’s a coffee with coconut oil and butter,
it provides you with a high dose of healthy fats and antioxidants. Coffee is one of the highest antioxidant drinks
that you can have. Studies show coffee makes you live longer,
and helps you to prevent various chronic conditions including Alzheimer’s disease, which is
closely related to type 2 diabetes. One study found that drinking 3-5 cups of
coffee per day at midlife was associated with a decreased risk of dementia or Alzheimer’s
Disease by about 65% at late-life.
And what about butter and coconut oil, isn’t
it bad? These are actually some of the best foods
for type 2 diabetics. High fat foods such as butter and coconut
oil have virtually no effect on your blood glucose and insulin. Does it cause heart disease? Not really. It’s been proven over and over again by
all recent studies, that saturated fat is neutral when it comes to cardiovascular disease
risk. It’s what you eat it with, what makes the
difference. If you eat high amounts of refined carbs with
it, it will become harmful. But if you eat high fat foods as a part of
a healthy balanced low carb diet with non-starchy vegetables and healthy protein, you will have
great health. Replace those vegetables with pasta, bread,
or rice, and you will have negative health consequences.
Let’s not focus only one food ingredient
and predict how it will affect disease risk. The whole diet matters. The 4th breakfast idea for type 2 diabetics
is Coffee or coffee with cream, or a keto coffee,
together with a healthy high fat keto snack bar. Not any low carb bar, most of them are full
of poor quality unhealthy ingredients. A heathy keto snack bar example that is suitable
for type 2 diabetics would be something like Fattbars. You can watch my other video after, explaining
the difference between junk food bars and healthy bars. It will appear in the top right corner and
also at the end of this video. The last diabetic breakfast option is tea,
or coffee, and a serving of healthy sugar-free, low carb keto granola. You should not consume any high carb foods
such as oats, regular granola, or breakfast cereal for breakfast.
Just look at what happened to my blood glucose
after eating a serving of regular “healthy” granola with 1 banana. I even added some healthy fat and fibre – chia
seeds and pecans. But it didn’t help. My glucose spiked at 8.8 mmol/L or 158.4 mg/dL. Which is out of the normal range. And I’m not even diabetic. So, is it a good breakfast food for type 2
diabetics, or anyone who’s trying to prevent diabetes? I don’t think so. I recently watched a video of one doctor,
and he just said diabetics should eat fruits and oats for breakfast. Just look at my blood glucose after eating
low GI fruits, a tangerine and some cherries, 8.4 mmol/L or 151.2 mg/dL.
I really don’t understand why would someone
recommend you eating high carb foods that will keep your blood sugar and insulin high
and prevent you from type 2 diabetes remission. While you could be eating healthy low carb
keto meals that keep your blood glucose and insulin low? Meals like this:
Keto coffee and dark chocolate, 2 keto meals. Blood glucose in the optimal range the whole
day. Between 3.9 to 5.6, or 70 to a 100 mg/dL before
and after meals. That’s much better than 8.8 or 160 levels
I had from granola with fruits. You can watch my full CGM blood glucose experiment
after watching this video, the link will appear on the screen. And what do I mean by healthy low carb keto
granola that is suitable for type 2 diabetics? It should be made using natural whole ingredients
such as nuts and seeds, and cooked at the low temperature.
You can either buy it on amazon, I’ll leave
the link in the description, or you can make it yourself. I have a low carb keto granola recipe video
that you can watch after. It is a great breakfast option for diabetic
type 2. These were my top 5 diabetic breakfast ideas
to keep your blood glucose and insulin low, and help you to manage type 2 diabetes naturally. Let me know in the comments what is your favourite
diabetic breakfast option? If you haven’t yet, subscribe to my YouTube
channel for more type 2 diabetes videos.
Thanks so much for watching, and I hope to
see you in the next video..
