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Here’s How I Cooked My Way Out of Prediabetes

Faced with high blood sugar, a professional chef found the remedy in his own kitchen. Here’s how you can too


Bob Blumer cooking in the kitchen
When chef and former Food Network host Bob Blumer found out he was prediabetic, he wanted to see if he could find the cure in his own kitchen.
Roger Kisby

“You are prediabetic.”

Those are three words I never expected to read. After all, I’ve always kept myself relatively trim — at the time of my diagnosis, I was carrying 186 pounds on a 5-foot-11-inch body. At 67, I’d exercised like a fiend my whole life, and as a chef and former Food Network host I ate really well — or so I thought. But there they were, three words scrawled by my doctor, next to a slowly ascending line on my hemoglobin A1c chart breaking through the prediabetes threshold: an average blood sugar level of 5.7 percent.

I had never given a moment of thought to prediabetes. Chances are, neither have you: More than 1 in 3 American adults — approximately 98 million people — have prediabetes, and 80 percent of them don’t know it.

“Prediabetes” sounds relatively innocent — it’s just a warning sign, right? But the reality is a bit darker. Up to 70 percent of people diagnosed with prediabetes will go on to develop full-blown diabetes. And prediabetes is an express elevator to heart disease. Half of all people with prediabetes who don’t take steps to address their condition will go on to develop cardiovascular disease within the next five years.

Serious stuff. But my doctor’s advice was vague: “Watch your sugar and white carb intake” was about all he had to offer.

I decided to fully educate myself on prediabetes — and use my skills as a chef to cook my way free of it.

What is prediabetes?

It helps to think of prediabetes as a long-smoldering ember that may or may not turn into a full-blown fire.

When we eat carbohydrates — macronutrients found in everything from apples to chocolate cake — our digestive system breaks them down into simple forms of sugar, primarily glucose, which is then absorbed through the small intestine and into the bloodstream. As the level of sugar in our blood increases, the pancreas releases insulin, a hormone that helps cells absorb the glucose and either burn it off as energy or store it in our muscles and liver for later use.

Carbs are digested quickly, while fat, protein and fiber move through us more slowly. So the higher the carb content of a meal, and the lower the fat, protein and fiber content, the faster those carbs are absorbed, and the faster they cause our blood sugar to spike.

As we age, and when we eat lots and lots of carbohydrates, the pancreas grows a little tired and lazy; it’s no longer as effective at picking up on blood sugar rushes and releasing insulin to manage them. In addition, our cells can develop insulin resistance, which means they become less effective at reacting to insulin’s orders. A less active pancreas, less sensitive insulin receptors and a continued onslaught of carbs lead to elevated levels of blood sugar, which can lead to prediabetes and, eventually, type 2 diabetes.

Being overweight has a similar effect. While the pudginess you see is likely to be around your midsection, weight gain happens throughout the body, especially in the liver and muscles — the very same storage facilities we’re supposed to be using for excess sugar. The more fat we have in those locales, the less room there is to store blood sugar.

The standard advice is pretty straightforward: Eat fewer carbs so you have less blood sugar to store, and exercise more to lose weight and build muscle, thereby creating storage space for your blood sugar. Your doctor might also want to prescribe metformin, which helps the body’s insulin receptors regain their sensitivity, or a GLP-1 inhibitor, like Ozempic or Wegovy, which helps boost insulin levels and reduces appetite, though neither has been approved by the U.S. Food & Drug Administration (FDA) to fight prediabetes and would probably not be covered by insurance.

Healthy ways to lower carbs in your diet

They say that to a man with a hammer, everything looks like a nail. Well, to a man with a spatula, everything looks like his next meal. I already exercised daily, and I wanted to do everything within my power to avoid taking medication, so I decided to lean on my chef’s toolbox and knowledge to remake my diet. With pigheaded determination, I set out to minimize the unnecessary carbs I was eating. Instead of taking medication, I was going to cook my way out of prediabetes.

For as far back as I can remember, my go-tos have been fresh-pressed fruit juices, homemade granola, sandwiches with lean protein and avocado, pan-seared fish with roasted potatoes, homemade pasta sauces and stir-fries with rice. Of course, I’ve always had a midmorning snack and a midafternoon pick-me-up cookie or the like with my coffee, and I’d be remiss if I didn’t admit to occasional dalliances with sweets, a weakness for French fries and a love affair with wine.

The common denominator in my “healthy” diet? Carbs, carbs, carbs!

When I penciled out the carbs in my diet — by reading the labels on the packaged foods I was eating and googling foods like potatoes, rice and pasta — I realized my average daily count was close to double the FDA’s guideline of 275 grams. No wonder I was prediabetic!

Eliminating the sweets, reducing empty carbs like fries, and cutting back (some!) on the wine would help. But most of the carbohydrates I was eating came from “healthy” foods: fruit juices, vegetable-laden pasta and rice dishes, and my crusty home-baked bread. And here’s the thing: I liked the way I ate. I wasn’t about to go on some fat-based keto program or a paleo diet that had me foraging around the freezer for elk loin. Instead, I established a few simple guidelines:

  • No more than 100 grams of carbs per day
  • No weird diets or depressing stretches of hunger
  • No ultraprocessed or prepackaged foods, even if they were labeled “keto-friendly” (many still contain hidden carbs)

Indeed I would change how I ate, but not how well I ate.

Three months later — after equal measures of altered eating habits, creative cooking and self-discipline — I had turned the trajectory of my A1c graph upside down, and in the process effortlessly dropped 15 pounds, returning to the weight I was in my 40s. Three months after that, my A1c level dropped further to well within the comfort zone, and my new weight held steady — due solely to a radical reset of what I ate.

I’m here to tell you, you can do this. Here’s the way to get started:

How to cook away your prediabetes

1. Get tested

Ask your doctor for an A1c test so that you have a benchmark. Since it takes three months to move the needle, book yourself a follow-up blood test in three months, and dig in for the short haul.

2. Understand your carbs

Get familiar with which foods and drinks are naturally high in carbs— and the difference between “good” (complex) carbs and “bad” (simple) carbs. In a nutshell, the good ones are whole foods that contain lots of fiber, which slows the speed at which the body breaks down carbs and turns them into sugar. The bad ones are refined carbs, like flour, white rice and sugar — and everything made with them.

3. Keep count

Maintain a rough running tally of the carbs you consume daily. Aim for a maximum of 100 grams per day — that’s equivalent to about two slices of whole wheat bread, two medium-size bananas or one large potato. At the same time, don’t lose sight of the FDA’s guideline of 2,000 to 2,500 calories per day.

4. Avoid the carbohydrate bombs

Stay away from potatoes, rice (even brown rice), anything made with refined white flour (pasta, bread, doughnuts, muffins) and all processed foods (cereal, granola bars, snack foods). Also, beware of anything containing sugar or high-fructose corn syrup, including all sweetened drinks (iced teas, coffee drinks, sodas, sports drinks), virtually all desserts, candy and so on. (All your favorite things. I get it. Believe me, I feel your pain.)

5. Segue from carb-heavy to protein-rich foods

Lean on lean proteins (fish, chicken, lean red meat, tofu), dairy (unsweetened yogurt and kefir, hard cheeses) and eggs. Studies have determined that transitioning to a low-carb, high-protein diet can have additional benefits as we age, such as increased bone density, muscle mass and weight control.

6. Be generous with healthy fats

Fats give us the sensation of being satiated, which helps make a low-carb diet achievable, even for a carboholic. Incorporate good fats like nuts, unsweetened nut butters, seeds, avocados and olive oil into your diet. Avoid unhealthy fats like hydrogenated seed oils and fried foods.

7. Eat your veggies

Fill up on anything green, and enjoy reasonable amounts of cauliflower, tomatoes, eggplant, mushrooms, bell peppers, garlic and onions. Avoid starchy, high-carb culprits like corn and potatoes.

8. Don’t drink your fruits

Fruit juices can be high in carbs, but judicious amounts of fruit in their whole form (with their natural fibers) can fit into a low-carb diet.

9. Make your own trade-offs

You are the boss of how you want to spend your daily 100-gram carb budget. While a single glazed cinnamon roll (127 grams of carbs) will bankrupt you, an occasional appetizer-sized serving of pasta will not. Many options can be replaced with other choices and occasional treats. For example, a single slice of multigrain sandwich bread contains roughly 12 grams of carbs. And how many carbs are in half a bottle of wine? Roughly 12 grams. Look how much fun it is being your own boss!

10. Eat at home more

Cooking for yourself gives you control over your carb intake and portion size.

11. Unleash the flavors

Make every bite life-affirming by incorporating fresh herbs, spices, garlic, ginger, shallots, chiles, citrus zest and the like. They add brightness and are virtually carb- and calorie-free. Ditto for fish sauce, anchovies, harissa, Dijon mustard, balsamic vinegar, miso paste and Parmigiano-Reggiano, which add depth of flavor.

seed crackers
Blumer’s recipe for Seed Crackers is packed with pumpkin, sunflower and sesame seeds.
Roger Kisby

Seed Crackers

Two words describe these protein-packed, low-carb crackers: insanely addictive.

Makes 24-30 crackers

Prep/cook time: 45 minutes

Ingredients

  • ¼ cup pumpkin seeds
  • ¼ cup sunflower seeds
  • ¼ cup & 2 tablespoons sesame seeds
  • 2 tablespoons flaxseed
  • 3 tablespoons arrowroot flour
  • 2 tablespoons olive oil
  • ¼ cup boiling water
  • Salt and pepper
  • Optional: chile flakes, granulated garlic, granulated onion, fennel seeds and your favorite spices

Directions

Preheat oven to 300°F, ideally on the convection setting.

In a large bowl, combine seeds and arrowroot flour. Mix thoroughly. Add olive oil and mix thoroughly. Add a generous amount of salt and pepper, as well as any spices. Add water and mix thoroughly, then let rest for a minute.

Cut two sheets of parchment paper the size of the inside of a sheet pan. Set the first sheet on a solid, flat countertop and spoon the seed mixture onto the center. Cover with the second sheet, then use a rolling pin to spread the mixture into a thin, even layer the thickness of a pumpkin seed.

Carefully transfer the parchment onto a sheet pan and slowly peel off the top sheet. Bake for about 35–40 minutes, or until crackers are a light golden brown. If you don’t have a convection oven, rotate the pan after 20 minutes.

Let crackers cool, then break into 1½-inch pieces and store in an airtight container. They’ll last for a couple of weeks.

Nutrients per serving (6 crackers): 205 calories, 5 g protein, 8 g carbohydrates, 3 g fiber, 17 g fat, 0 mg cholesterol, 105 mg sodium

caesar salad
For his Caesar salad recipe, Blumer enhances flavor while cutting carbs by swapping traditional croutons for crunchy crumbled pork rinds.
Roger Kisby

The Ultimate Low-Carb Caesar Salad

A well-made Caesar has the kick of fresh garlic, the richness of an egg yolk, the zing of lemon juice and the nuttiness of Parmigiano-Reggiano. I’ve turned up the intensity with a tablespoon of miso paste and cut carbs by replacing croutons with crumbled pork rinds.

Serves 4

Prep/cook time: 15 minutes

Ingredients

  • 1 large head of romaine, chopped, or 4 heads of Little Gem lettuce, quartered through the stem, or 2 bunches Tuscan black kale (a.k.a. cavolo nero, lacinato kale, dinosaur kale), stemmed and chiffonaded
  • 3 large garlic cloves, crushed
  • 5 anchovies, or 1 tablespoon anchovy paste
  • 1 tablespoon Dijon mustard
  • 1 tablespoon miso paste
  • 1 egg yolk*
  • 1 tablespoon freshly squeezed lemon juice
  • 2 teaspoons red wine vinegar
  • 1 teaspoon Worcestershire sauce
  • ¼ teaspoon salt
  • ½ teaspoon coarsely ground black pepper
  • 5 tablespoons light olive oil, or any natural oil
  • ½ cup (about 2 oz.) freshly grated Parmigiano-Reggiano
  • 1 palmful of pork rinds, crumbled

Directions

To a blender add garlic, anchovies, mustard, miso, egg yolk, lemon juice, vinegar, Worcestershire sauce, salt and pepper. Puree.

With the blender on, very slowly drizzle in oil. Taste for salt, acid balance and seasonings, and adjust if desired. Reserve.

To a large bowl add your chosen greens and half of the dressing. Toss thoroughly. Add the Parmigiano-Reggiano (holding back a bit to garnish) and the pork rinds (holding back a bit to garnish). Toss again and add more dressing as needed until greens are generously dressed but not too wet. Finish with a dusting of Parmigiano-​Reggiano and pork rinds. Serve immediately.

* Raw eggs should be consumed with caution.

Advance work

  • The dressing can be prepared up to a day in advance.
  • Wait to toss the salad with the dressing until just before serving.
  • To make as a dinner entrée, add a cubed avocado, cherry tomatoes and a cup of shredded chicken or cooked shrimp.

Nutrients per serving: 266 calories, 8 g protein, 3 g carbohydrates, <1 g fiber, 25 g fat, 64 mg cholesterol, 892 mg sodium

chicken thighs
Blumer's Braised Chicken Thighs with root vegetables is low-carb — and low-fuss.
Courtesy Bob Blumer

Braised Chicken Thigh Dinner

This one-pan dish is a classic for many reasons. It’s low-carb, low-fuss, inexpensive, very forgiving, insanely delicious and presents beautifully.​

Serves 4

Prep/cook time: 2 hours

Ingredients

  • 4 large chicken thighs, skin-on, bone-in
  • Salt and pepper
  • 1 teaspoon smoked paprika (optional)
  • 1 tablespoon flour
  • 2 tablespoons olive oil, plus extra for drizzling
  • 1 red onion, quartered top to bottom through the core
  • 1 fennel bulb, trimmed and quartered top to bottom through the core
  • 2 fat carrots, peeled, quartered lengthwise, then halved
  • 2 fat parsnips, peeled and cut into 1-inch rounds
  • 12 garlic cloves, peeled
  • 1 cup white wine
  • 2 cups best-available chicken stock, plus a little extra on standby
  • 12 sprigs rosemary and/or thyme
  • 1 lemon, thinly sliced
  • 2 cups broccolini, spinach, Swiss chard or your favorite green

Directions

Preheat oven to 325°F. Set oven rack in the center of the oven.

Add chicken to a large bowl. Pat down chicken with salt, pepper and paprika. Turn the thighs skin side up and sprinkle flour over the top.

In your largest heavy frying pan (ideally 12 inches or bigger and cast-iron), over medium-high heat, add olive oil. Set chicken skin side down in pan and sear for about 8 minutes, or until skin turns golden brown. Flip thighs.

Add the onions and fennel, pointy sides up, and nestle the carrots, parsnips and garlic into pan. If they don’t fit perfectly, just stuff them in; everything will shrink as it braises. Add wine and stock, and if necessary, extra stock or water to bring liquids roughly three-quarters of the way up the chicken. Top with herbs and lemon slices, and drizzle with olive oil. Bring to a simmer, then turn off heat. Cover pan tightly with a lid or aluminum foil and transfer to the oven.

Bake for 30 minutes. Remove foil and bake for another hour, or until the veggies are browned and the liquid has reduced by about two-thirds. Check occasionally during the last 30 minutes to make sure liquids don’t reduce too much and blacken at the bottom of the pan. If liquids begin to reduce too much, add stock or water ½ cup at a time. In the last 10 minutes, add greens and nestle them between the pan contents into the liquid, so that they simmer.

8 Top Carb-Cutting Swaps

Sub in these low-carb options for carbohydrate-rich staples to help reduce your prediabetes risk.

Swap pasta with spaghetti squash, spiralized zucchini

  • Swap rice with riced cauliflower, steamed
  • Swap bread, crackers, buns, etc. with low-carb, high-fiber crispbreads
  • Swap potatoes with oven-roasted celery root
  • Swap beer and wine with pure, distilled ​​spirits, like vodka
  • Swap cakes, candy, all forms of sugar with 70 percent or more cacao dark chocolate
  • Swap potato chips, corn chips, popcorn with nuts, pork rinds, carb-free jerky
  • Swap dried fruit, fruit juices, fruits in syrup with judicious amounts of fresh fruit

For the most dramatic presentation, set the pan on the table and serve family style into shallow bowls. Pour some of the reduced juices and place a lemon slice atop each serving.

Nutrients per serving: 507 calories, 22 g protein, 35 g carbohydrates, 8 g fiber, 31 g fat, 100 mg cholesterol, 575 mg sodium

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