5 Best/Worst Breakfasts for Diabetics - 2024 (Diabetic Breakfast Ideas)

hi I'm dr. ken berry family physician and in this short video let's discuss breakfast foods for diabetics let's talk about five really good choices and five really bad choices millions of diabetics both type 1 and type 2 get terrible nutrition advice from mainstream media from the American Diabetes Association this advice actually perpetuates and worsens their diabetes and so I'm trying to get some good information out there for diabetics about what you actually should eat for breakfast and that's what this video is about and I'm gonna give you reasons to back up that advice after each

example if you know and diabetic eater type 1 type 2 or la di please share this video with them you can share it on your Facebook page in your group everywhere you want to share it the more you share the more it helps me to help people now let's talk about these five good and five bad choices and diabetics listening to this now I want you to pay careful attention to this I want you to use your glucometer or your CGM your continuous glucose monitor to verify what I'm saying I don't want you to blindly

believe what the American Diabetes Association says 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 okay so 30 minutes after you eat this breakfast 60 minutes and 90 minutes for the first time you try it the breakfast that I recommend versus the breakfast that the a DEA or other diabetic gurus recommend check your blood sugar in 30 minutes 60 minutes in 90 minutes after that meal that's gonna give you the answer because if

your blood sugar spikes up super 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 get into these five foods number one good food is eggs when you eat an egg or two or five you get all the amino acids and all of the fatty acids both of these being is essential fatty acids and amino acids that means you can't make them you have to get them in your diet eggs are the perfect source for this 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 superfood or a multivitamin that you can have for breakfast and then also you're going to have almost no movement of your blood sugar what's oil which is I want you to verify that number one bad food is oatmeal oatmeal is made of oats and whether it's instant oatmeal or it's that kind of oatmeal that steel-cut that you have to cook on the stove for three days it is made of carbohydrates made of a grain all carbohydrates

break down into glucose and fructose glucose spikes your blood sugar fructose makes you store fat in your liver both of these things are horrible for diabetics there's no meaningful vitamin or mineral content in oats all you can do to make oats palatable is to add sugar or honey or agave nectar all both all of these are gonna also spike your blood sugar even more number two 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 serving full of vitamins minerals

great potassium constant content much better than the number 2 bad food which is a banana bananas are touted from the heavens as the ultimate source of potassium that you can get in your diet this is utter foolishness a banana has 350 milligrams of potassium per 100 grams and it has 22 grams of carbohydrate per 100 grams that's gonna spike your blood sugar sky-high whereas the avocado will not number 3 good food is bacon if you want to get on cured bacon that psychic you want to eat the cheap bacon from China Marc that's also fine

you're going to be getting the full assortment of essential amino acids and essential fatty asses from bacon if you get a pastured bacon that's going to have even more of the omega-3 fatty acids your body needs it's going to have more vitamins and minerals number three bad food is English muffinz some of the nutrition experts out there seem to think that if a bread is harder to chew or tougher that somehow makes it a better carbohydrate English muffins are made from wheat wheat is all carbohydrate it breaks down into glucose and fructose one raises your

blood sugars the other puts fat in your liver there is no meaningful nutrition in an English muffin please don't eat that and remember if you do try verified at 30 60 and 90 minutes with your glucometer number for good food for breakfast for diabetics it's take any grass-fed grass-finished or the cheapest steak you can buy at china mart is going to give you the full assortment of essential amino acids as a full assortment of essential fatty acids and tons of vitamins and minerals so even the cheapest worst produce steak is full of vitamins and minerals

there just is no arguing that number for bad food is muesli with berries muesli is basically raw oats that we call by different names so you don't have to say yeah I'm eating oats again this morning and they soak them in a liquid usually skim milk to make them make them barely chewable and then most people add some berries or a few nuts the nuts are okay but muesli and berries breaks them 100% into glucose fructose there you go again you know what those two things do not a good breakfast even though it sounds very

European very Mediterranean it's gonna spike your blood sugar please verify that number five good breakfast foods for diabetics there's a full fat Greek yogurt with a good sprinkling of nuts this is going to give you all the amino acid you need all the fatty acids you need plus quite a few vitamins and minerals non-perfect breakfast food but pretty darn good if you need some variety as a diabetic number five worst food for diabetics and then I saved the worst for last is cereal with skim milk any cereal that comes on in a box on this

planet is a terrible food for diabetics I don't care what it says on the label how big the heart-healthy label is on the box it is crap it is nothing but a grain that's been ultra processing ground-up they've had a few faked vitamins and minerals back to it and then when you pour skim milk on it you're getting more sugar and so the grains in the cereal and the lactose in the milk going to break down into glucose fructose and galactose they are going to all spike your blood sugar the fructose and galactose gonna help

you store more fat in your liver another another bad thing so and now then I'm gonna leave you with this parting thought maybe you should just skip breakfast more and more diabetics are finding out that contrary to the popular opinion that breakfast is the most important meal of the day breakfast is optional you can sip on some black coffee or unsweetened tea or some sparkling water and you can do just fine any time you put off eating your blood sugar actually goes back towards low normal and your insulin level that you make endogenously or the

exogenously insulin you and Jack goes down because you just don't need as much insulin that's a very good place for a diabetic to be with a low normal blood sugar and a low normal insulin level in their body so I've got if your uncle if I skip breakfast I'm gonna have hunger pangs well I've got a video about that I'm gonna have it pop up here here at the end of this video please consider subscribing to this channel and click the little bell right beside the subscribe button so that every time I have a bright

idea like this you'll be one of the very first to know also check out my Instagram I want you to go to my Instagram account and look at who I follow that's where you're gonna find the proper human diet both for diabetics and for non diabetics well alright guys this is dr. Barry I'll see you next time