4 Breakfasts to Lower Your Fasting Blood Sugar (and HbA1c)

 Intro

when your goal is to lower your fasting blood  sugar and your hba1c the first thing you eat in  

the morning is critical choosing the wrong  foods can set you up for a day of unstable  

blood sugar and a higher reading the following  morning but choose the right foods and you can  

bring down your fasting numbers and lower your A1C  pretty quickly now there is so much contradicting  

information out there on what foods are best  to lower your blood sugar but the breakfasts  

we're going to be talking about in today's video  are supported by high quality studies which I'll  

put the links to in the description box down  below if you want to check them out afterwards  

number four is a Cheesy omelette eggs are  one of the best breakfast options if you're  

Cheesey omelette

trying to bring down your fasting blood sugar  because they contain next to no carbohydrates  

and they are high in healthy fat and quality  protein and here's why those macros are ideal  

carbohydrates are the macronutrient that raises  blood sugar the most and this becomes even more  

obvious when we eat them on an empty  stomach as we would do with breakfast  

fat and protein raise blood sugar very little  if at all now blood sugar spikes are not a bad  

thing in isolation however when we have high  fasting blood sugar this means our bodies are  

not metabolizing carbohydrates efficiently and  this is caused by frequent blood sugar spikes  

over a long period of time when our blood sugar  spikes the hormone insulin is released to take  

the excess sugar from our bloodstream to our cells  but if the spikes are frequent then our cells are  

already filled with sugar and when the insulin  takes more sugar the cells start to resist it  

is known as insulin resistance and it will  eventually lead to your blood sugar becoming  

elevated over time so to reverse this we need to  minimize these spikes this allows our cells to  

become more sensitive to insulin again and take  in sugar as they should and one of the best ways  

to do this is with a breakfast high in fat and  protein such as a Cheesy omelette and this is  

the first food I recommended today because it is  extremely versatile there are so many variations  

and different veggies and cheeses you can add to  an omelette my favorite is the classic mushroom  

onion and cheddar cheese maybe even topped with  some avocado which is high in potassium which  

also helps to support healthy blood sugar a low  carb breakfast like this has been shown to keep  

you Fuller for longer when compared to a high  carb breakfast such as oatmeal which makes sense  

because oatmeal even if it's not sweetened and  it doesn't have any added Toppings is going to  

spike your blood sugar and this spike is almost  always followed by a crash because the bigger the  

spike the bigger the crash and when this crash  happens this is when we get cravings and hunger  

with an egg-based breakfast there is no Spike  no crash and you feel energized for longer and  

just a side note the cholesterol in eggs is not a  concern the idea that dietary cholesterol raises  

blood cholesterol has been debunked if we limit  cholesterol in our diets our bodies simply produce  

more internally so limiting only has a minimal  effect on our blood results even the U.S dietary  

guidelines removed cholesterol is a nutrient  of concern in 2015. there is no longer an upper  

limit on how much you should be consuming eggs  are extremely nutritious and an amazing option  

if you're trying to lower your fasting blood  sugar number three is a protein-based smoothie  

Protein based smoothie

now whenever I mention eggs as a good breakfast  option I always get comments from people who  

aren't really a fan and who prefer a smoothie  instead and look smoothies as most people are  

drinking them are a blood sugar nightmare usually  they are mainly filled with fruit they maybe have  

a little bit of fat from some chia seeds or flax  seeds and they have very low if any protein now  

as we already discussed carbohydrates are the  macronutrient that spikes blood sugar the most  

and this is especially true when we consume them  at breakfast and it's even more true when we don't  

have them with adequate protein and fat this is  because protein and fat slow down how quickly  

carbohydrates are digested when they are digested  slower there is less of a spike in blood sugar so  

if you are someone who likes to have a smoothie in  the morning I cannot stress enough how important  

it is to make sure you add at least 30 grams of  protein to it the easiest way to add this to a  

smoothie is through non-sweetened Greek yogurt or  a high quality whey protein powder now if you're  

going to go with the protein powder the less  ingredients the better avoid any with added sugar  

or artificial sweeteners Brands I like are bare  Blends if you're in Australia or equip if you're  

in North America I will link to those in the  description box down below if you want to check  

them out afterwards I also just want to make one  more point and stress that peanut butter and other  

nut Butters are not a good source of protein I  don't even know where the myth that peanut butter  

was a good protein Source came from one tablespoon  has only seven grams of protein and again we want  

to be aiming for at least 30 grams which is why  it's important to include an unsweetened yogurt  

or a whey protein a bit of peanut butter can be  okay don't get me wrong but just don't mistake it  

as a good source of protein number two is sausage  or bacon and eggs we're circling back to eggs but  

Sausage/bacon and eggs

this time I want to highlight having them with  either sausages or bacon because look eggs do have  

great macros but unless you're having four to five  at a time you're gonna have a hard time hitting  

that 30 grams of protein and I always recommend  30 grams of protein minimum at every meal for a  

couple of reasons number one it helps to slow down  the digestion of carbs and helps to keep our blood  

sugar more stable as we already spoke about but  number two protein is also extremely satiating it  

helps to keep us Fuller for longer so we don't  have that urge to snack in between meals when  

we don't hit our protein needs add a meal it's  much easier to over consume fat and carbohydrates  

but once our protein meat is met that hunger  switches off most people need to be consuming at  

least one gram of protein per pound of their ideal  body weight per day and unfortunately most people  

are falling short of this protein is critical not  only for muscle growth and maintenance but also  

for the health of our hormones for our immune  function and for digestion in summary protein  

is critical not only for blood sugar control but  for overall good health so if you're only going  

to have one or two eggs at breakfast make sure to  pair it with an additional protein Source such as  

sausages or bacon but here's the catch it can be  difficult to find sausages or bacon without added  

sugar or fillers hard but not impossible you just  need to spend some time reading nutrition labels  

and this is one of the reasons why I absolutely  love the sausages from butcher crab they're apple  

and Sage pork sausages are my absolute Faith they  use Australian free roam pastures pork and have no  

added fillers sugars or preservatives now if you  aren't familiar with butcher crowd all of their  

other products are equally as great they are a  small company that brings the highest quality  

ethically sourced Meat and seafood to homes  across Australia all of their beef and lamb is  

100 grass-fed and finished their pork and chicken  is pasture-raised and their Seafood is wild caught  

they have a wide range of boxes to choose from  and also the option to customize your own and  

with the option to pause change or cancel  your subscription at any time there's no  

reason to not give them a try you can head to  healthcoachkait.com forward slash butcher crowd  

to check them out and learn more and when you put  your box together and you're ready to place your  

first order make sure to use code kait15 and you  can save 15 and make sure to add those pork apple  

and Sage sausages to your box because trust me  they are so good and a great source of protein  

Nothing

and finally number one is nothing that's right  skipping breakfast all together is actually one  

of the best things you can do if you're trying  to bring your fasting blood sugar down now you  

don't have to skip breakfast entirely if that  seems a bit extreme but even if you can push it  

back an hour or two have it a little bit later  in the morning this can make a big difference  

and this is because our insulin levels are  lowest when we're not eating AKA we're in a  

fasted State and the more time we can spend  in a low insulin State the more sensitive to  

insulin our cells are going to become and  eventually this is going to bring down our  

fasting blood sugar so even just an extra hour  or two in that fasted state in the morning can  

help anyways guys let me know in the comment  section down below what your favorite breakfast  

is are you going to make any changes to it  after watching this video let me know in  

the comment section down below I love chatting  with you guys there and don't forget to check  

out butcher crowd if you're in Australia before  you go thanks guys I'll see you next time bye

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