Top 5 Best and Worst Breakfasts for Diabetics in 2024 (According to Dr. Ken Berry)

🩸 Introduction:

If you have diabetes, your breakfast can either help you stabilize your blood sugar or send it skyrocketing. In a recent video, Dr. Ken Berry, a well-known family physician and nutrition expert, reveals the five best and five worst breakfast choices for diabetics in 2024.
He also emphasizes the importance of testing your own glucose response rather than blindly following traditional guidelines from mainstream organizations.

✅ The 5 Best Breakfasts for Diabetics

Here are the top five foods Dr. Berry recommends that help you maintain stable blood sugar levels and provide essential nutrients:

🥚 1. Eggs – The Ultimate Superfood

Eggs are packed with essential amino acids and healthy fats, making them one of the most complete foods you can eat.
They barely affect blood sugar levels and contain vital nutrients like vitamin D and omega-3s—especially when pasture-raised.

🥑 2. Avocado – Potassium-Rich and Low-Carb

With only about 8g of carbs per 100g and over 500mg of potassium, avocados are ideal for diabetics.
They support heart health, reduce inflammation, and do not spike blood glucose.

🥓 3. Bacon – Yes, in Moderation

While often criticized, bacon (especially uncured or pasture-raised) provides essential fatty acids and proteins.
Choose nitrate-free, high-quality bacon for the healthiest option.

🥩 4. Steak – Protein Powerhouse

Whether grass-fed or store-bought, steak delivers amino acids, minerals, and healthy fats.
It’s a nutrient-dense choice that supports muscle strength and satiety without raising blood sugar.

🍶 5. Full-Fat Greek Yogurt with Nuts

For those who crave variety, full-fat Greek yogurt mixed with nuts offers a balance of protein, fat, and minerals.
It’s a satisfying, blood sugar–friendly breakfast choice.

🚫 The 5 Worst Breakfasts for Diabetics

These are the foods Dr. Berry strongly advises avoiding because they cause major blood sugar spikes and contribute to insulin resistance:

🥣 1. Oatmeal

Even steel-cut oats are high in carbohydrates. They break down into glucose and fructose, causing sharp sugar rises.
Adding sweeteners like honey or agave only worsens the effect.

🍌 2. Bananas

Despite their reputation as a potassium source, bananas contain 22g of carbs per 100g and can cause a significant sugar spike.
Avocados are a much better potassium alternative.

🧁 3. English Muffins

Made from refined wheat, English muffins are just another form of sugar once digested.
They lack meaningful nutrients and quickly raise glucose levels.

🥣 4. Muesli with Berries

Muesli might look healthy, but it’s mostly raw oats soaked in milk—a high-carb meal in disguise.
The berries add even more sugar, making it a poor choice for diabetics.

🥛 5. Cereal with Skim Milk

Any boxed cereal, even those labeled “heart-healthy,” is ultra-processed grain.
Combined with skim milk (which contains lactose sugar), this combo leads to a blood sugar surge and liver fat accumulation.

⏰ Bonus Tip: Skipping Breakfast Might Help

Dr. Berry suggests that skipping breakfast can benefit many diabetics.
Fasting for a few hours allows your blood sugar and insulin levels to return to normal ranges naturally.
If you do skip breakfast, you can have black coffee, unsweetened tea, or sparkling water instead.

💡 Key Takeaway

Diabetes management isn’t about deprivation—it’s about smart choices.
Focus on whole, nutrient-rich, low-carb foods like eggs, meat, and avocado, and avoid processed grains and sugary fruits in the morning.
Always monitor your blood sugar to see how your body responds.

📢 Final Thoughts

Breakfast doesn’t have to be boring or harmful. With Dr. Berry’s advice, you can create a meal plan that keeps your energy stable and your blood sugar under control.
Follow him for more insights into the Proper Human Diet and start making better breakfast choices today!

Keywords: diabetic breakfast ideas, best diabetic breakfast foods, worst breakfast for diabetics, diabetic diet 2024, Dr. Ken Berry breakfast tips, low-carb breakfast for diabetics.