5 Best/Worst Breakfasts for Diabetics | 2021
Today, let’s discuss breakfast foods for diabetics and talk about five really good choices and five really bad choices, as millions of diabetics both type 1 and type 2 get terrible nutrition advice from mainstream media.
Before starting, if you know any diabetic eater type 1 or type 2, please share this article 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 people will benefit from this.
Now let’s talk about these five good and five bad choices.
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 the breakfast that I recommend versus the breakfast that the DEA or other diabetic “gurus” recommend.
Check your blood sugar in 30 minutes 60 minutes in 90 minutes after my recommended meal.
That’s going to 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 essential fatty acids and amino acids that means you can’t make them. You have to get them in your diet and 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.
I want you to verify that.
Let’s talk about the BAD food which is oatmeal. It is made of oats and whether it’s instant oatmeal or it’s that kind of oatmeal that is steel-cut that you have to cook on the stove for three days. It’s made of carbohydrates, it’s 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 together. All of these are going to also spike your blood sugar even more.
Good food number two 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 and 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 going to spike your blood sugar sky-high whereas the avocado will not.
Number 3 good food is zucchini. The major nutrients present in it are Vitamins A, B, C, E and K, Calcium, Magnesium, Potassium, Zinc, dietary fibres and folates.
The beta carotene present makes it a good antioxidant. All these benefits make it the best food for diabetes control, especially in the diabetes type 2 diet.
Number three bad food is English muffins. 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, which is all carbohydrate.
It breaks down into glucose and fructose; one raises your blood sugars the other puts fat in your liver. So, there is no meaningful nutrition in an English muffin. Please don’t eat that!
But if you do try, remember to check your blood sugar after eating that.
Number four good food for breakfast for diabetics is STAKE, any grass-fed, grass-finished or the cheapest steak you can find on the market. It 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 on that!
Number four 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 barely chewable and then most people add some berries or a few nuts.
The nuts are okay but muesli and berries breakdown into 100% glucose fructose. And you know what those two things do!
Definitely not a good breakfast even though it sounds very European, very Mediterranean, it’s going to spike your blood sugar. Please verify that!
Number five good breakfast food for diabetics is 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.
And the last worst food for diabetics is cereal with skim milk. Any cereal that comes on in a box on this planet is a terrible food for diabetics. It doesn’t matter 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 are going to break down into glucose, fructose and galactose.
They all are going to spike your blood sugar, the fructose and galactose, help you store more fat in your liver (another bad thing).
Now, I’m going to leave you with this parting thought that 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 skip 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 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 the next question may be: If I skip breakfast I am going to have hunger pangs, Right?
Click here to get your CUSTOM ketogenic diet that may help some people with type 2 diabetes as it allows the body to maintain glucose levels at a low but healthy level. The lower intake of carbohydrates in the diet can help to eliminate large spikes in blood sugar, reducing the need for insulin being able to keep your breakfast and not need to think about the hunger pangs!