my typical breakfast was the
greek yogurt
a teaspoon of the powdered cinnamon stir it in the plain yogurt looks like it is chocolate color.
then drop some nuts say walnuts or almonds or brazil .
this is a very high protein high fat meal with very little carbs.
you can vary it with a few blueberries or a small banana.
I could list what fruits work for me, but you could be different as body chemistry matter.
Bad fruit for me:
Oranges
Grapes
Raisins.
Good fruit.
Blueberries
Strawberries
Banana
Apples
Pears .
Worst foods.
Bread
Pasta
cereals.
As for a1c I was 12.1 when discovered which is basically dude you are dying do something.
With my a1c in the 5.3 to 6.3 range itmis much much much better.
Salted grass fed butter, other dairy stuff and eggs keep you alive and induces/maintains ketosis.
There's just the little problem that muscle needs carbs to be build, and there you are challenged to find the most tolerable form of carbohydrates for yourself.
It hasn't to be much, but a few calories before you get to physical work - preferably in the form of green vegetables (including potatoes).
Ditch fruits, they are almost poison for a perfectly working metabolism. You could mix in coffee, which acts as an insuline moderator. It does produce an initial blood sugar spike in healty people when consumed with carbs, however. If you didn't already do so, there's a bit to reseearch about coffee and its effects on insuline in various combinations, but it may be of some value for you.
I agree generally with what you say here, but the bolded part I'm going to have to vehemently disagree with.
That is a myth continually perpetuated by the media.
As long as you stick with fruits that are low on the glycemic index, and stay away from consuming both high glycemic fruits and dried fruits on a regular basis, you are good to go.
I get probably 80-85% of my daily carb intake from low glycemic fruits (in the form of protein shakes, berries mostly), and the other 15-20% from vegetables. I'm probably right around 60 grams carbs on average daily. I don't eat any other forms of carbs during the year, except for maybe a once or twice a year slice of pizza or sushi. I don't drink any alcohol, not any more, period.
At 55 years old, I'm shredded with extremely low body fat. In fact my metabolism has never been higher or better.
So fruits as poison? Complete BS.