4 Breakfasts to Lower Your Fasting Blood Sugar (and HbA1c)
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- čas přidán 9. 07. 2024
- Do have high blood sugar levels or a high hbA1c? Here are 4 breakfasts that can lower your fasting blood sugar fast!
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Health Coach Kait (BSc Nutrition & Exercise) is a certified health and nutrition coach who specialises in blood sugar control and insulin resistance. You will learn how to improve your health through sustainable diet and lifestyle changes. Kait covers health topics like lowering blood sugar, lowering A1c, reversing insulin resistance, weight loss, abdominal fat loss, lowering blood pressure, reversing PCOS and more. Getting healthy does not have to be difficult. Small changes add up and lead to sustainable results!
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0:00 Intro
0:39 Cheesey omelette
3:33 Protein based smoothie
5:32 Sausage/bacon and eggs
8:20 Nothing
This video is for general informational purposes only. It must never be considered a substitute for the advice provided by a doctor or other qualified healthcare professional. Always seek the advice of your physician or other qualified healthcare professional with questions you may have regarding your health or medical condition. Some of the links above are affiliate links which means I make a small commission when you shop through them at no extra cost to you. I do not align myself with any brand that I do not 100% love, use and trust.
🍳 or 🥣 for breakfast?
Eggs are the best!
Normally I eat 2 lbs of meat every morning. Rotating between duck, chicken, sausage, lamb, or fish. I try to keep my calories around 2500 for breakfast. Note I'm a power lifter so I eat around 3.5 calories every day. Sadly allergic to eggs.
Spinach omelette 😋
ACV first, then bacon (grilled) with scrambled eggs cooked in butter 😋😋
Can I drink my keto coffee before breakfast? Will it affect my blood sugar level?
I used to eat peanut butter toast every morning. Of course, I was hungry again an hour later. I gave that up along with most added sugars, and I've now lost 35 pounds in 5 months.
Nice video, you look great..... for me at age 66 I simply made the decision that my foods have to be based on nutrition and not flavor. Eating what I thought tasted great almost killed me at age 60 with heart disease and metabolic syndrome which is now gone because eating healthy natural foods that are low in carbs and keep my A1C under 6.0 have improved my health and brought my weight back under control. Keep up the good work.
I’m goin o. 72 n lost my daughter 2yrs ago I hav my self in a slump with hi sugars taking insulin over counter At Walmart watching you videos for help lowing blood pressure
Bacon and eggs is the GOAT breakfast!
Boys used to give me a hard time about that, as they sat there eating their boring oatmeal plain. The dorks.
My problem is that my fasting blood sugar was 200 in the morning. That because I don’t move while sleeping. Once I wake up I take a walk 2-5 miles after breakfast and my blood sugar will come and I always practice yoga before walking.. I drink a high protein smoothie with berries that I make and. I I’ve done this for a month and yesterday took my fasting blood glucose and it was Down to 120 😊 I was shocked 😳 to have it be in the pre-diabetic range! All the hard work of a low glycemic diet and working out have made a huge difference in managing my diabetes! Thanks Kate for the great content you put out there that’s helped me to change my health! At 63 my current age I am trustingly that I can manage my diabetes without medication on a diabetic diet of low carbs and high protein. When I do want to cheat I make sure I eat/ drink this right before I do yoga and walk. That way I am immediately lowering my blood glucose level and then I don’t have a spike in my blood sugar. ❤❤❤
Avocado, two slices of low sodium bacon, and a two egg omelet with spinach and mushrooms is my favorite. Sometimes, I just have cheese and onions in the omelet. 😉
You can get pasture-raised pork from the farm that's where I get Mayan
Yes, I am going to do this, thanks so much for teaching.
Good job with the explanation!
Great information once again coach Kait!!!
Thanks!
You explain things in a way that is easy to understand. I appreciate that. Other health experts I've watched on CZcams don't lay it out like you do. Thanks!
Great videos Kait, I have learned so much valuable information!
This is awesome, actually love your breakfast ideas and will try them thank you.
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Such great advice Kait! My breakfast most days is air! Nothing! Lol. I eat once a day. Usually early afternoon to early evening. I am 63. Lean and muscled up. I was told that I had advanced CVD 2 years ago at 245 lbs and out of shape. Keto with intermittent fasting has me at 167 lbs and in very good shape. I’m just one person but it definitely saved my life. Exercise is definitely a part of all this. I run between 5-7 miles most days and hit the gym for an hour afterwards. Life changing is an understatement for sure. Watching your videos has been very good for me along the journey. Thank you from the bottom of my now heathy heart!❤️
I agree same with me since I started a healthy keto diet I'm never hungry until 3 for 5 p.m. but I will eat throughout the evening I'm underweight and don't need to lose anything I'm doing this for my diabetes
Congratulations!
Hi Kate! Eggs and Sardines by Wild Planet or Eggs and canned red salmon (and mybe an avocado too)😊 Cheers
Such great advice！
I love making an egg casserole over the weekend for week day breakfasts. Eggs, onion, zucchini, red peppers, tomatoes, cheese, spinach(some times) and browned sausage. Just six moths ago my fasting blood sugar was over 130 :( Good news now though - the last two times I have had my fasting blood sugar checked I was 89 & 86.
Yummy.
Excellent, no nonsense, info-rich presentation in executive summary form. Thanks as alwaays.
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Many thanks for sharing. You’re too awesome ❤️
I found your channel only yesterday when I was looking for some videos that talks about Insulin Resistance, what to eat etc. I did have some ideas already since I was diagnosed in 2007/2008 when in school. With this I have Hyperinsulinism (HI). So thank you for making this video for people like me with a specific health issue.
Back then my mum cared for what I eat. Later it kinda got forgoten but I ate balanced food. Due to some life changes I gained some weight again so I took my life in my hands and went to dietician and my GP so I'm already making some action. In October I have visit in Metabolism clinic so by that time I hope to make some progress :)
Some good tips there. I'm not changing my breakfast as I don't have any. Your number one tip Kait.
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I typically eat breakfast around 9:00 am if I actually eat. Bacon and eggs are my go to meal for taste and ease. Also save my bacon grease to use in cooking other dishes. Liquid gold!!!!
I try to fast from 8 PM until noon. For breakfast at noon, I find that nuts are a great way to start. That seems to take away the craving for a bagel or toast.
So interesting thank you
Great info! I am prone to high cholesterol and was told to only eat 2 whole eggs max in a week. Since watching your videos, I didn't know this isn't a thing anymore (I was told in 2009 after doing Paleo and my cholesterol shot up). I ended up doing my own research as well and wow, glad it was debunked. Makes it easier to eat non-oat breakfasts or just egg whites. So thank you!
Get fresh ground Turkey and make your own sausage
Thank You -- reiterating what I'm already doing - so giving me confidence to continue. 20 kgs down so something is working ! :) . Must check how much Greek yoghurt equals 30g Protein to make sure I'm eating enough. I hadn't heard of Butcher Crowd so wil definitely be checking them out - I don't eat sausages because I can never find any without fillers and carbs, so looking forward to trying their pork sausages.
Amazing Shelley! 20kg is huge 👏
Hi Kait, I've looked at your course Keto to Carnivore and am almost ready go with it. I'm looking at starting end of next week.
Awesome! Make sure to join the Facebook group when you join and we can communicate easier through there 😃
Hi Kait
Thanks for sharing the best breakfasts. I usually wake up to 7 to 8 BG levels. 😢 this morning I took only veg, avocado and nuts. The rise in BG was up till 8.9, not as bad as when I took Chinese noodles or oatmeal for bf. I will try the breakfasts you recommended.
Hi Kait I eat eggs and bacon and i have apple cider vinegar.I enjoyed your video thank you.
My favorite breakfast choice is scrambled eggs with cottage cheese. I add a little water to the egg mixture as it makes the eggs fluffy. Or a second option is a veggie omelet without cheese. I sauteed onions, spinach, mushrooms, and red bell peppers. I also like eggs over easy. My fasting blood sugar will not go down in the morning unless I eat something for breakfast. Once I eat my number does go down. It also depends on what I eat the night before. Fasting for me only works if I stop eating at lunchtime and skip dinner altogether.
Have you tried taking apple cider vinegar in the evenings?
LOL my dad taught me cottage cheese and eggs. So good. Not many know about it.
Thank you for your clarification of peanut 🥜 butter. Low protein. What about peanuts or other types of nuts? I am very appreciative and thankful of your educated videos with diabetes. 😊❤
Hi Kait valuable info trying to stick to it, and love the new hair colour
Thank you 😁
Great video, Kait! I especially liked your explanation as to why breakfast needs to be low-carb. Even better, you made it a point to mention that there is no direct relationship between dietary cholesterol and serum cholesterol, so eggs are ok to eat. Even better, eggs have all of the essential amino acids. Up until a few years ago, you could make a three-egg omelet for next to nothing. Keep up the good work!
¹¹p
I love this video. One thing I’ve done recently is just have sliced turkey breast to cook on hand. Not the deli meat n actual lean turkey breast n eggs n spinach in the morning. Or ground chicken n eggs to up my protein intake…
I have been trying to fast after my dinner at 5:00 pm until at least 7 or 8 in the morning. Then I have eggs and bacon, or eggs and cheese. My ldl went up a bit but my triglycerides went down 32 points and my A1c went down to pre diabetic range.
For a long time, i choose nothing at breakfast made, and it is great. Energy, mood, digestion and time.
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From my experience I can say that when I have oats with berries, protein powder and I add some date also, I really feel fine and full. But when I have two eggs, avocado and two bacons then I always feel I need something more because I am not quite satisfied. Although I love eggs and add them some other foods like lunch or dinner but alone they are not very satisfying.
Decrease blood sugar,increases health
Does steel cut oatmeal or groats raise blood sugar like regular oatmeal?
I like to prepare an omelet with tomato and bacon or tuna, it's delicious and so satisfying... But when I can't resist to a plain toast and jelly (no sugar added), I add some cheese first and then the toast. And black coffee, always.
What about sausage, do u have a book to buy to on what to eat cheers
Can u recommend a good channel to watch for keto type recipes?
week days... no breaky. weekends... eggs and meat. currently soft carni. I have wine and coffee and an avocado daily.
Love your videos, Kate. I heard combing protein with sugar or fat with sugar can damage blood vessels. Can you do a video on AGE"s?
Is curd a good alternative if u dont hv greek yogurt??
Hi, Kait!
And what about cottage cheese?
Breakfast? It sometimes depends on what I’ve eaten the night before. During the school year I’m awake very early. Even if I don’t have to get up early, hot green or any herbal tea 🍵 it is. My first meal might be around 11:00 🕚 or a tad later. When I’m home, it’s pushed back at least to noon. Or should I say my eating “window” starts later in the day. It can vary slightly. Protein and veggies are my go to. I hate sugar cravings. Keeping them in check is a must.
Great video Kait. I pretty much fast almost every day and break it at noon with a 3 egg, cheese, ham & scallion omelet(no toast 😁) and coffee with a spoonful of MCT oil( is that OK....or no?). Go for a 2 mile walk & immediately ride the bike for 6 miles. Trying hard, but do fail occasionally(damn that pizza!!!). Love the videos, helpful, inspirational & motivating....thank you!!!!
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bacon & eggs, eggs and sliced smoked Norwegian salmon !
Hi kate, my husband started to loose weight back in April, we didn’t think too much because his sister was on hospice and passed away on April 29th. He works nights. We went back to visit Cambodia for a month from June to July. Had some digestion issues and diarrhea so we went to see our doctor when we came back. Did some bloodwork and his blood sugar was very high. Rice is our main source of food. Can you please help?
Is it bad to eat processed sausages on a daily basis, that i find at grocery stores?
I started 16:8 intermittent fasting on June 1st. It has come pretty easy for me to do, and I actually enjoy it. I'm starting to lose hope, though, because I haven't lost any weight. I used to eat breakfast in the morning, lunch and dinner; controlling my portions and being mindful of what I was eating. I lost 30 lbs that way. My family doctor said the IF isn't for everyone. Sometimes, people feel fatigue or low energy. I have been experiencing that this whole time, along with a hard time concentrating. Would it be better to go back to my old ways of a later breakfast instead of an 8 hour eating window? I do miss my eggs in the morning. 😊
I think I would try a longer fast (24 hours), and/or every other day intermittent fasting.
New hair color is the right choice! :D
Can chia seeds serve as a protein in the smoothie
My favourite is #1 ❤️👌👌👌
How is recommending processed meats a good thing? Was it endorsement induced?
What is good for treating RA?
Thanks Kait, defo will try an omelette after an hour of being up, i was an absolute corn flake junkie until i saw your previous videos!!
What are your thoughts on cups of tea with almond milk in the morning, i suppose thats going to raise blood sugar a lot aswell isnt it??
Im british ive drunk tea on waking since i was born 😂
I’d skip breakfast but I’m trying to gain muscle mass. It’s Kind of hard to consume 210 grams of protein without a breakfast.
Yo Kait. When is it appropriate to eat fruit and what kinds?
Love the omelet :) but also oatmeal :( Thank you, Kate, for your great videos!
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Can you make a video on lunch and dinner options to help control sugar spikes?
Yes! I do have other videos on the best foods to eat but I’ll make an updated one 😁
@@HealthCoachKait YAYY
I usually fast for 14h on weekdays, but I need to start working out again and I can’t work out on an empty stomach or I get nauseous. However I feel like I’d have to wait quite a bit after eating breakfast to start exercising 🤔30mins is probably not enough, right?
🙂☕👍 Hi Kait Awesome video
Does anyone know if it's better to work out in the morning before or after breakfast?
I've tended to starve myself for most of the day and then binge eat at night throughout my lifetime and I kind of like the feeling of being starving but I'm also fat so obviosuly I am doing something wrong. 🤔
Do you recommend any protien powders? If any?
The fewer ingredients, the better hckait.com/protein
What are your thoughts on new products like oatmeal with 20 grams of protein? I like your videos but I feel you don’t address updated products.
do sweeteners break a fast or do they raise insulin ??
My blood sugar is high when fasting overnight it can be as high as 240 n gets higher the longer I wait to eat. How am I supposed to fast?
Hi I am a pre Diabetic . And I’m a vegetarian can you suggest me something please
What about flaxseed for breakfast. Kait
Although informational, it seems as this is a paid advertisement for specific products.
1g protein per pound of ideal body weight. Ideal is 65kg = 143g of protein a day = 550g beef?
Love the cheesy eggs But what if we don’t eat dairy?
I would love to eat eggs every day but I have a very sensitive egg intolerance and can’t eat them at all today
Thank you so much I used to eat my banana in the morning with nothing else and then I started adding it to my Greek yogurt and it works much better but I really think I probably need to stop eating bananas😊
I’m allergic to eggs and I wish I wasn’t. 😢 so bacon, sausage, protein shake, any other ideas?
I’m happy with my fasting blood sugar being 130 or below but within 30 minutes of waking only drinking water my blood sugar can sometimes go up and over 200. I’m confused.
Is there a company similar to Butcher Crowd in the US?
nosetotail.org I’ve heard good things about!
Pls share some exercises for insulin resistance
I trust your video mam
I have a video on exactly this!
Hey! Hi! I love omelettes, however, not with cheese. Here's mine: four eggs (add pepper, salt and a spice mix, like a Caribbean or chili based one), diced red/green bell peppers, onions. I add about a tablespoon of my minced fresh garlic/ginger/turmeric mix Last, but not least, top with a good quality hot sauce. No hot sauce? Heresy! Take it easy.
Please evaluate honestly....
Today's breakfast
2 hard boiled eggs
1 cup oatmeal with 1 cup frozen berries, 1 tsp cinnamon 2.5 tsp organic coconut sugar, 2 TBSP flaxseed meal
16oz black coffee mixed with 1 packet of no sugar added hot chocolate.
According to MFP that's a breakfast with....570 calories, 25 grams protein, 19 grams fat, but a lot of carbs 74grams.
But I am not hungry for 5-6 hours.
8 months later Trying to learn to diet thing. But No to pork it makes my head want to swim aka dizzy. But good information.
love the color of your nails. hopefully you have the matching toes.
How many eggs? how much cheese? and how much avocado? should I use please 😊
2 eggs and cheese to taste. Or 3 or 4 eggs if you're only eating twice a day.
What if eggs make you bloat?
Does Butcher Crowd send to USA....Pennsylvania
No, just Australia. Check out nosetotail.org if you're in the US 🙂
bruh fasting 16/8 and it is easy to skip breakfast I love that coffee on an empty stomach but it seems it's better to have breakfast also sleepy AF after lunch with 2 slices of bread and some kind of ok protein and carbohydrate meal can somebody explain the breakfast thing and the sleepiness after lunch thanks in advance.
Hi. Dont drink cofee on empty stomach, it ruins the stomach over long periods.
Is a shot of evoo & pure fresh lemon juice with a chopped garlic clove every morning first thing ok? Followed up by greek yogurt & 2 eggs. I've been doing this for over a year plus 20000 steps a day. I've lost 3 stone. But my carbs are probably still around 80g a day
If it’s working for you then keep doing what you’re doing!
I'm lowering my carbs buy eating omelette instead of rice pasta potatoes. But it means consuming about 5 eggs a day. Is that healthy?
@@jamiewhelan31 nothing wrong with eating more eggs! I have videos on cholesterol if that is your concern 🙂
@@HealthCoachKait brilliant thankyou for your help
Bacon and eggs #1.
i love eggs or greek yorgurt its better then oatmeal
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Any worries of eating to much protein? Love all the meals plan. Favorite break fast meal is eggs, bacon and avocado slices.
Nope. It’s very difficult to eat too much.
What about gout and uric acid?
LOL... ever eat a tablespoon of peanut butter? takes 2 to make a sandwich! about 30% more protein than an egg. And peanuts, without the added sugar and seed oil in typical peanut butter are great snacks to replace all the junk food people typically eat. I'd suggest low salt variety as then the protein is more satiating.
0:39
You could also just do egg whites (I like with a little bit of mustard). Maybe a slightly higher acute BS spike since its pure protein, but since its way lower calorie than a cheesy omelette or bacon you'll be closer to losing weight / reversing hbA1c
Can you eat boiled eggs to break your fast
Yes
Hey BARBIE....LOL...GREST VIDEO
That’s exactly what I eat for breakfast. Eggs!
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