hey guys this is dr ahmed ergin today i
am going to talk to you about
best and worst breakfast ideas for
diabetics
now i'm gonna tell you some ideas i'm
not gonna tell you what to eat what not
to eat i'm going to give you some ideas
and i'm going to tell you what's right
and what's wrong
based on what i have seen also on google
and youtube etc
and this question come to me all the
time anyways in my clinic
and i try to tell patients it's
individualized everybody likes different
things
but i'll tell you what i prefer in my
diet
and what i tell my patients to do so
let's get started
i'm going to start with the best
breakfast ideas
so the best breakfast idea
is not a breakfast that has no carbs of
course you have to have carbs who can
eat steak
every morning that eat steak and don't
eat any oatmeal don't eat anything
carb eater come on you have to have some
carbs
that's how a breakfast have everybody
has carbs no matter how much you say
don't eat carbs
they're going to eat the carbs that's
not a good doctor a good doctor
knows their patient understand what
their needs are oh okay so you hate
carbs good for you but a lot of people
are not like that
right so let's go with the best
breakfast idea so for example
an avocado toast with a pumpernickel
bread so let's say you're choosing a
bread
i would suggest just don't choose the
white bread you know that
you can go with the pumpernickel bread
ezekiel bread a bread that has more
fibers you know
less net carbs remember the more fiber
you have
the less net carbs you have so you can
actually subtract fibers from the total
carbs
because those fibers are eliminating
uh and creating less net carbs so
remember that more fiber the better on
your on your bread and pumpernickel i
love pumpernickel bread and i think
that's the best thing you can do
now when you eat avocado remember
avocado is fatty and healthy fat
and that slows down the absorption your
blood sugar is not going to spike
now so i would suggest that's that's a
good thing right
so the second one is yogurt so you can
have a yogurt
now too much yogurt is not good you have
to stay in moderation
and you have to make sure that it's not
having a lot of added sugars
a lot of like fruits and stuff like that
they add a bunch of stuff
but you have to make sure there's a low
calorie low carbohydrate high protein
greek yogurt is another good breakfast
idea
now you can also have eggs uh you can
have as
many eggs you want except the yolks
so i'm gonna give you one yolk maybe to
kind of blend with the other rest of the
egg whites so but i for example what i
do sometimes i
you know i work out i don't look like i
work at a lot but actually i do work out
so so i eat a lot of eggs but what i do
is
i will um basically have like let's say
five egg whites
and i'll have only one york so just have
a little taste i will mix it with some
uh
feta cheese uh like a loaf at feta
cheese and that gives a good nice little
salty taste
uh and that's that's a great idea so you
don't want to just
have anything bland because then you end
up hating it right so you have to have a
little bit of a taste so you can have
avocado next to it you know like egg
whites a little bit of a yolk
and then you can have some feta cheese
the best cheese actually you can consume
is goat cheese
so you can use goat cheese in different
ways incorporate that to your breakfast
as much as you can because the goat
cheese the fatty acids in the goat
cheese
is the best now when you are treating
your diabetes you also have to always
think about your heart
because you cannot just treat your sugar
and just mess up with the cholesterol so
that's not a good strategy
so you have to make sure that you take
care of all it's a holistic way
now another one that you can do for your
breakfast
is frittata so for example frittata for
um i mean i can give you a quick
ingredients right here but that's
another great way
of uh having a good healthy
breakfast now one thing that i enjoy a
lot
and my wife makes that for me and i take
it to work sometimes and i love it even
my
employees will sometimes be like oh
what's that doctor it looks delicious
i sometimes share with them sometimes
don't i'm like hey i'm too hungry right
now sorry
now chia seed pudding is really good and
you can
add some nuts to it and you can make it
really fun
and you're going to have some sweeteners
if you want to have some sweet taste to
it
but that's another great way of having a
very healthy full of antioxidants for
fiber and low carb that's another great
way of
having a good healthy breakfast for
diabetes again these are the things that
i eat and i don't have diabetes
but i'm telling you and even if you have
diabetes that diet is going to be
wonderful
now mediterranean type of breakfast is
another good friend you know for you
check it out uh for example in turkey in
my country people eat
cheese especially goat cheese they eat
olives
uh they would even have olive oil
mixture at the breakfast
with some a little bit of a healthy
bread uh look at one slice or something
that's fine
as i said if you're having healthy fat
in your diet that's going to slow the
absorption and prevent the blood sugar
spikes
it's not going to be as bad also having
vegetables like i love cucumbers i love
tomatoes with some feta cheese that's
also another great breakfast idea
you can't have fruits in your breakfast
if you if somebody's telling you that
you're gonna have fruits because you
have the hobbies you're banned from
fruits of your life
drop that guy because you have to have
fruits fruit is essential in your diet
you just have to control that again one
cup of fruits are your best friend
one when i say one cup you know think
about like a baseball
uh so the bottom line is
you have to control your carbs though
and i'm not telling you go just fill
your plate with everything i said
you have to pick and choose for what
breakfast you want to have try to keep
your breakfast carbs below 45 grams if
possible
and that's going to be a good breakfast
for you now you can also use
turkey bacon if you are into bacon
definitely you can use turkey bacon
uh at your breakfast instead of a
regular bacon which has
a lot more saturated fat worst breakfast
ideas the worst breakfast ideas number
one
my number one that i hate a lot and i
hate myself
as well uh not that i hate cereal but i
i hate having it because it doesn't give
me a good after feeling
and a lot of diabetics it's very hard
for me to
control diabetes when somebody is just
insist on eating
a cereal a cereal will just spike your
blood sugar will skyrocket
like a 90 degree and no matter what
medication you're taking is gonna be
hard to control
the second worst breakfast is
an oatmeal loaded with tops so oatmeal
is actually not that bad if you're
controlling your portion size
but if you're loading it with like
bananas the
brown sugar some other fruits and this
and that then
then you are really you can lose control
of how much carbs you're getting with
that oatmeal so
but if you're having oatmeal uh with
some maybe a splenda
or some non super
starchy uh fruits
in a smaller size nuts on top of it will
be
a good choice as well totally against
bagels if you are not gonna take a three
mile walk after eating a bagel
do not eat that bagel even if you put
the cream cheese on top it which is not
the healthiest thing to eat because a
cream cheese a lot of
saturated fat uh regardless though
bagel is going to really spike your
blood sugar if you
insist on eating a bagel go get some
whole grain bagel
and do not eat more than half of that
bagel
and make sure that's the entire carbs
that you're going to have at that
breakfast
and of course the waffles
is a no-no for you i would say you know
if you're gonna have a waffle that
should be a really special treat
uh you should not be having pancakes
again
because you cannot just have pancakes uh
without any toppings but if you're gonna
insist on having waffles
and pancakes you can go for the whole
wheat or whole grain
styles there are some of them are like
loaded with some protein
and if you can incorporate some healthy
fat with it you can get away with it
again that's based on your blood sugar
response some people are not
as bad in terms of blood sugar spikes
with those
foods but again i would suggest try to
eliminate them and try to
make them as a special treat but do not
make them a routine
breakfast for yourself definitely white
bread is something that you have to stay
away from
i hope you like this video guys and if
you have any questions please let me
know
again this video is for inspirational
purpose only
you may be different so some people will
say oh i'm happy i'm perfectly happy
with my bacon every morning
well that's fine but i'm telling you
that's not fine for your heart
and if you are okay with eating same
protein every morning let's say you want
to eat turkey every morning be my guest
but i think that's boring
so you need to kind of think about what
i'm saying
and take it what you can try to
give some trial and error to it
everybody is different
understand that and i hope you enjoyed
this video
i will talk to you guys later make sure
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