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

Summary

In this video, Dr. Ken Berry, a family physician, addresses the misconceptions about breakfast for diabetics perpetuated by mainstream media and the American Diabetes Association. He offers five recommended and five discouraged food options for diabetics, emphasizing the importance of personal blood sugar monitoring to verify nutritional advice. Dr. Berry encourages skepticism towards dietary guidelines and promotes a diet rich in essential nutrients and low in carbohydrates that spike blood sugar levels.

Takeaways

• 👨‍⚕️ Dr. Ken Berry, a family physician, discusses breakfast choices for diabetics, aiming to counteract misleading mainstream nutrition advice.
• 🥚 Eggs are recommended as a good breakfast option due to their essential amino and fatty acids, and minimal impact on blood sugar levels.
• 🚫 Oatmeal is discouraged due to its high carbohydrate content, which can lead to blood sugar spikes and liver fat storage.
• 🥑 Avocados are highlighted as a superior source of potassium with fewer carbohydrates compared to bananas, making them a better choice for diabetics.
• 🥓 Bacon, particularly uncured or pastured, is praised for its essential nutrients, despite its high-fat content.
• 🥖 English muffins are criticized for their carbohydrate content, which can negatively affect blood sugar and liver health.
• 🥩 Steak, even the least expensive cuts, provide essential nutrients and have a positive impact on blood sugar levels.
• 🥣 Muesli with berries is cautioned against due to its high carbohydrate content, which can spike blood sugar.
• 🍶 Full-fat Greek yogurt with nuts is suggested as a nutritious and balanced breakfast option for diabetics.
• 🌾 Cereal with skim milk is warned against as it is highly processed and can lead to significant blood sugar increases.
• ⏸ Dr. Berry suggests that skipping breakfast might be beneficial for diabetics, as it can help normalize blood sugar and insulin levels.

Q & A

What is the main purpose of Dr. Ken Berry's video?

The main purpose of Dr. Ken Berry's video is to discuss breakfast foods suitable for diabetics, highlighting five good and five bad choices, and to counteract what he believes is poor nutritional advice from mainstream sources.

Why does Dr. Berry suggest that diabetics should not blindly trust nutritional advice from the American Diabetes Association?

Dr. Berry suggests that diabetics should not blindly trust the American Diabetes Association because he believes their advice perpetuates and worsens diabetes, and he aims to provide alternative, evidence-based recommendations.

What does Dr. Berry recommend diabetics do to verify the effects of different breakfast foods on their blood sugar levels?

Dr. Berry recommends that diabetics use a glucometer or continuous glucose monitor (CGM) to check their blood sugar levels 30, 60, and 90 minutes after eating breakfast, to verify the impact of different foods on their blood sugar.

Why does Dr. Berry consider eggs to be a good breakfast choice for diabetics?

Eggs are considered a good breakfast choice for diabetics because they provide essential amino acids and fatty acids, are high in omega-3 content if pastured, and have minimal impact on blood sugar levels.

What are the issues with oatmeal as a breakfast food for diabetics according to Dr. Berry?

Dr. Berry identifies oatmeal as a bad choice because it is high in carbohydrates that break down into glucose and fructose, which spike blood sugar and contribute to fat storage in the liver, respectively.

How does Dr. Berry compare avocados to bananas in terms of potassium content and impact on blood sugar?

Dr. Berry points out that avocados have a higher potassium content (500 mg per 100g serving) and lower carbohydrates (8g per 100g serving) compared to bananas, which have 350 mg of potassium and 22g of carbohydrates per 100g serving, making avocados a better choice for diabetics.

What are the nutritional benefits of bacon as a breakfast food according to the video?

Bacon, especially uncured or pastured bacon, provides essential amino acids and fatty acids, and can have a higher omega-3 content and more vitamins and minerals, making it a nutritious choice for breakfast.

Why does Dr. Berry advise against English muffins as a breakfast option for diabetics?

English muffins are made from wheat, which is high in carbohydrates that break down into glucose and fructose, leading to increased blood sugar and fat storage in the liver, making them an unhealthy choice for diabetics.

What are the nutritional drawbacks of muesli with berries as a breakfast food for diabetics?

Muesli with berries, despite sounding healthy, is essentially raw oats soaked in liquid, which breaks down into glucose and fructose, spiking blood sugar levels and not providing meaningful nutrition.

Why does Dr. Berry suggest full-fat Greek yogurt with nuts as a good breakfast option for diabetics?

Full-fat Greek yogurt with nuts provides essential amino acids and fatty acids, along with vitamins and minerals, making it a nutritious and relatively low-impact breakfast choice for diabetics.

What is Dr. Berry's final recommendation for diabetics regarding breakfast?

Dr. Berry's final recommendation is that diabetics consider skipping breakfast altogether, as delaying food intake can help maintain low normal blood sugar and insulin levels, which is beneficial for diabetics.

Outlines

00:00

🍳 Healthy and Unhealthy Breakfast Options for Diabetics

Dr. Ken Berry, a family physician, addresses the issue of breakfast choices for diabetics, emphasizing the importance of making informed decisions based on personal blood sugar responses rather than blindly following mainstream advice. He introduces the concept of the video, which is to discuss five good and five bad breakfast options for diabetics, advocating for the use of glucometers or continuous glucose monitors to verify the impact of different foods on blood sugar levels. The first good option highlighted is eggs, praised for their essential amino and fatty acids and their minimal impact on blood sugar. Conversely, oatmeal is criticized as a bad choice due to its carbohydrate content, which can lead to blood sugar spikes and liver fat storage.

05:02

🥑 Further Exploration of Diabetic-Friendly Breakfast Foods

Continuing the discussion on breakfast foods for diabetics, Dr. Berry presents avocado as a second good option due to its potassium content and low carbohydrate levels, contrasting it with bananas, which are high in carbohydrates and can adversely affect blood sugar. Bacon is recommended as a third good choice for its essential nutrients, especially when sourced from pastured pigs. English muffins, however, are discouraged due to their carbohydrate composition and lack of nutritional value. Lastly, grass-fed or inexpensive steak is promoted for its nutrient density, while muesli with berries is warned against due to its high carbohydrate content leading to blood sugar spikes. Dr. Berry concludes by suggesting that breakfast might be optional for diabetics, advocating for lower insulin levels and normal blood sugar through fasting, and encourages viewers to subscribe for more health insights.

Keywords

💡Diabetics

Diabetics refer to individuals with diabetes, a chronic condition characterized by high blood sugar levels. In the context of the video, Dr. Berry discusses breakfast food choices for diabetics, emphasizing the importance of proper nutrition for managing blood sugar levels. The term is used to address the target audience and to highlight the video's focus on dietary recommendations for type 1, type 2, and LADA diabetics.

💡Nutrition Advice

Nutrition advice pertains to guidance on what and how to eat for health benefits. The video script critiques mainstream nutrition advice for diabetics, suggesting it may worsen their condition. Dr. Berry aims to provide alternative advice that could better support the health of diabetics, particularly in relation to breakfast choices.

💡Blood Sugar

Blood sugar refers to the glucose levels in the bloodstream, which is a critical factor for diabetics to monitor. The script emphasizes the importance of checking blood sugar levels before and after meals to assess a food's impact on a diabetic's health. It is central to the video's theme as it directly relates to the effectiveness of dietary choices for managing diabetes.

💡Glucometer

A glucometer is a device used to measure blood glucose levels. In the script, Dr. Berry encourages diabetics to use a glucometer or a continuous glucose monitor (CGM) to verify the effects of different breakfast foods on their blood sugar, advocating for self-monitoring as a means of personalizing dietary choices.

💡Eggs

Eggs are highlighted in the video as a good breakfast choice for diabetics due to their high content of essential amino acids and fatty acids. Dr. Berry explains that eggs, particularly pastured and natural ones, have a high omega-3 content and are nutritionally dense, causing minimal blood sugar fluctuations.

💡Oatmeal

Oatmeal is presented as a bad breakfast choice in the video due to its carbohydrate content, which breaks down into glucose and fructose, potentially spiking blood sugar levels. Dr. Berry argues that oatmeal lacks meaningful vitamins or minerals and often requires added sugars to be palatable, further exacerbating blood sugar issues.

💡Avocado

Avocado is recommended in the script as a nutritious option for diabetics, rich in potassium and low in carbohydrates. It provides essential nutrients without causing a significant increase in blood sugar levels, contrasting with the high carbohydrate and sugar content of bananas, which are often mistakenly considered superior for potassium.

💡Bacon

Bacon is identified as a beneficial breakfast food for diabetics in the video, offering a source of essential amino and fatty acids. Dr. Berry suggests that bacon, especially pastured varieties, can be nutritious and provide health benefits, despite common misconceptions about its health impact.

💡English Muffins

English muffins are criticized in the script as an unsuitable breakfast option for diabetics because they are made from wheat, which is high in carbohydrates. These carbohydrates break down into glucose and fructose, negatively affecting blood sugar and liver health, despite the misconception that their toughness might make them healthier.

💡Steak

Steak is endorsed in the video as an excellent source of essential amino acids, fatty acids, and vitamins and minerals. Dr. Berry argues that even the cheapest steak can be nutritious, providing a comprehensive nutritional profile that can support the health of diabetics without causing a spike in blood sugar.

💡Muesli

Muesli, often perceived as a healthy breakfast option, is discouraged in the video for diabetics because it is made from raw oats and typically consumed with added sugars or lactose from milk. Dr. Berry explains that this combination leads to a high glucose and fructose intake, which is detrimental to blood sugar management.

💡Greek Yogurt

Greek yogurt is suggested as a good breakfast choice for diabetics when combined with nuts. It provides a balance of amino acids and fatty acids, along with vitamins and minerals. The script positions full-fat Greek yogurt as a nutritious and relatively low-impact food option for diabetics seeking variety in their diet.

💡Cereal

Cereal, especially when consumed with skim milk, is described as one of the worst breakfast options for diabetics in the video. Dr. Berry argues that cereals are highly processed grains that, when combined with the sugars in milk, lead to significant blood sugar spikes and contribute to unhealthy fat storage in the liver.

💡Skipping Breakfast

The concept of skipping breakfast is introduced as a potential strategy for diabetics to manage their blood sugar levels. Dr. Berry suggests that delaying food intake can help maintain lower, healthier blood sugar and insulin levels, challenging the common belief that breakfast is the most important meal of the day.

Highlights

Dr. Ken Berry discusses breakfast foods for diabetics, aiming to counteract mainstream nutritional advice.

Diabetics are encouraged to use glucometers or CGMs to verify the effects of different breakfast foods on blood sugar levels.

Eggs are recommended as a breakfast option due to their essential amino and fatty acids and minimal impact on blood sugar.

Oatmeal is criticized for its high carbohydrate content, which can lead to blood sugar spikes and liver fat storage.

Avocado is highlighted as a superior source of potassium and healthy fats compared to bananas, which have more carbohydrates.

Bacon is suggested as a good source of essential nutrients, with pastured bacon offering additional benefits.

English muffins are discouraged due to their carbohydrate content and lack of significant nutritional value.

Steak is promoted as a breakfast option rich in essential amino acids, fatty acids, and vitamins and minerals.

Muesli with berries is considered a poor choice due to its high carbohydrate content and potential to spike blood sugar.

Full-fat Greek yogurt with nuts is recommended for a balanced breakfast, providing amino acids, fatty acids, and nutrients.

Cereal with skim milk is identified as the worst breakfast option for diabetics due to its processed nature and sugar content.

Dr. Berry suggests that skipping breakfast may be beneficial for diabetics, as it can help regulate blood sugar and insulin levels.

The notion that breakfast is the most important meal of the day is challenged, with the option to skip it presented as viable.

Dr. Berry encourages viewers to subscribe to his channel and turn on notifications for updates on health and nutrition.

Instagram is recommended as a source for identifying the proper human diet, both for diabetics and non-diabetics.

The video concludes with a reminder to check the end of the video for related content on managing hunger without breakfast.

Transcripts

- 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 a diabetic,

either type 1 or type 2, or LADA,

please share this video with them.

You can share it on your Facebook page

and your group, everywhere you wanna 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.

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 ADA

or other diabetic gurus recommend.

Check your blood sugar at 30 minutes,

60 minutes and 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 essential fatty acids and amino acids,

that means you can't make 'em,

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 super food

or a multivitamin that you can have for breakfast.

And then also you're gonna have almost no movement

of your blood sugar whatsoever.

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's steel cut that you have to cook

on the stove for three days,

it is made of carbohydrates and 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 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 grams serving.

It also has only eight grams

of carbohydrates per 100 grams serving.

Full of vitamins minerals, great potassium content,

much better than the number two 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 three good food is bacon.

If you want to get uncured bacon, that's fine.

If you wanna eat the cheap bacon from China Matt,

that's also fine.

You're gonna be getting the full assortment

of essential amino acids

and essential fatty acids 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 gonna have more vitamins and minerals.

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.

Wheat is all carbohydrate,

it breaks down into glucose and fructose.

One raises your blood sugar,

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 it,

verify it at 30, 60, and 90 minutes with your glucometer.

Number four good food for breakfast for diabetics is steak.

Any grass-fed, grass finished,

or the cheapest steak you can buy at China Matt

is gonna give you the full assortment

of essential amino acids,

the full assortment of essential fatty acids

and tons of vitamins and minerals

that even the cheapest,

worst produced steak is full of vitamins and minerals.

There just is no arguing 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 'em in a liquid,

usually skim milk to make 'em barely chewable.

And then most people add some berries or a few nuts.

The nuts are okay, but the muesli and berries

breaks down 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 food for diabetics

is a full-fat Greek yogurt with a good sprinkling of nuts.

This is gonna give you all the amino acids you need,

all the fatty acids you need

plus quite a few vitamins and minerals,

not perfect breakfast food but pretty darn good

if you need some variety as a diabetic.

Number five worst food for diabetics.

And there, 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 processed and ground up.

They've added a few fake 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 gonna break down into glucose,

fructose, and galactose,

they are gonna all spike your blood sugar.

The fructose and galactose are gonna help you store more fat

in your liver, another bad thing.

So, 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.

Anytime you put off eating,

your blood sugar actually goes back

towards low normal and your insulin level

that you make endogenously

or the exogenous insulin you inject

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 you're like, well,

if I skip breakfast, I'm gonna have hunger pains.

So I've got a video about that.

I'm gonna have it pop up 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 as well.

All right guys, this is Dr. Berry,

I'll see you next time.