That article in particular points out the importance of protein for breakfast. It goes without saying that protein does not cause a blood sugar or insulin spike the way glucose/sugar does so that’s a good thing. Protein is also more satiating (filling), so it does keep you fuller longer. I just published a helpful guide to creating a healthy eating template here http://goodfoodeating.org/6825/

If you keep it simple, eat fresh foods, and do some exercise then you will manage your condition better. Best of luck