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Banh Mi from Pho Lang Thang

Navigating Restaurants as a Prediabetic

Posted Sunday, June 9, 2024

Before the Covid-19 pandemic, I was working downtown, parking on the west side of the city and walking a mile to the east side every morning and again in the late afternoon, with plenty of walking in between. As a consequence, my daily exercise was equally dispersed and my A1C --the blood test that measures one's average blood sugar levels over the last three months-- was well within the "normal" range.

Shortly after the lockdowns had imposed many of us to work from home (a quality-of-life perk we office workers otherwise love and appreciate), my walking habits were relegated to the evenings while my carb-tastic lifestyle remained unchanged. My blood sugar numbers soon shot up every year thereafter, to the point that I was soon admitted to the exclusively dubious Prediabetes Club.

As one might imagine, a prediabetes diagnosis pairs well with neither food blogging nor the pasta-infused extracurricular activities of one's Sicilian counterpart. The idea of cutting back on carbs is as distressing as it is gut-wrenching. A strict keto diet would be out of the question.

The simple fact of the matter is: I'm statistically overweight. I'm 6'1" and 208 pounds. My BMI puts me a few points shy of the "obese" category. Carrying this weight is not sustainable.

prediabetes levels

And yet, I love food. I love cooking. I love visiting restaurants. I love taking my silly food photos and sharing stories around a dinner table. But if I don't change my habits, the ability to enjoy these things will be cut short.

So, what do we prediabetics do about it? Of course, the answer involves everything a foodie hates: Cut back on portions. Cut back on carbs. Exercise more often. Religiously prick our fingers for glucose updates. Pop Metformin pills to help reverse the insulin resistance. Everything that generally sucks.

But it's time to buck up, fatty!

Type-2 diabetes has a so-called genetic link only insofar as poor eating habits and a propensity for being overweight run in families. And my family is no different. My father was diagnosed in his late 20s with diabetes. My mother was diagnosed in her 50s. My younger brother was diagnosed in his 30s. I am, so far, the lone holdout.

There are a couple popular methods of addressing prediabetes when it comes to diet. These methods are widely advertised on the Internet, pitting two distinctly different camps of people against each other. The first camp believes saturated fat is responsible for adversely affecting the body's response to insulin, triggering insulin resistance. Armed with more than 100 years' worth of scientific studies, their claim that saturated fat intake leads to Type-2 Diabetes is compelling.

The second camp of people claim that the true culprit behind insulin resistance is "chronic carbohydrate overdose syndrome" or "carbotoxicity," in which the person is simply eating far too many carbohydrates for the body to handle, leading to insulin resistance. Their high-fat, ketogenic diets also seem to lead to weight loss and improved blood sugar levels, while not necessarily addressing the underlying insulin resistance.

In response to this diagnosis, I've changed my daily eating habits during the work week. I eat far more protein and fats, and cut back on breads and ramen noodles and potatoes. Chicken, eggs, beef and tofu have been my chief go-to proteins, and my fats include avocados, olive oil, butter and whole milk dairy items. I still eat pasta, but I've cut it down to one serving a week or less. Where I can, I replace ramen noodles or pasta noodles with edamame noodles, which have a better, lower net carb value.

But what of restaurants? Nearly every restaurant can be enjoyed with less carbs, I've found, even when I yearn for some of the refined breads, pizza, potatoes and pasta meals.

steak at The Lonely Pine Steakhouse

At the Hyde Park Italian restaurant Forno, for example, my all-time favorite dish was the pappardelle chinghiale, with a red wine-braised wild boar ragout. But in my last visit, I opted for an Atlantic cod served on a bed of vibrant red peperonata: stewed bell peppers, onions, tomato and garlic, with an arugula pesto on top. It was hearty and satisfying. I had an appetizer of veal meatballs, mindful that, yes, it's got some bread in there, but it's not high on the carbometer.

Lower carb intake means more opportunity and excuses to try some of the regional carnivore-friendly establishments, like Lonely Pine Steakhouse in Pleasant Ridge.

Still, I miss the damn pasta and old eating habits. And I know this low-carb thing is going to be a process, with occasional highs and deep, dark, penetrating lows. But if I can stave off the dreaded "D" word (whether that be "Diabetes" or "Death"), I may yet succeed in pivoting my blog and my life accordingly.




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Ratings Legend
four stars = Outstanding
three stars = Good
two stars = Fair
one star = Poor
  • From Writer X about Chilero:
    The best TACO joint in the city. I go there as a treat to myself every Monday. TEX MEX TACOS are delicious culinary treats that look beautiful and taste great. I'm so impressed with this place that I never explore the other items on the menu. If you don't get your taco fix here, you're losing in life.
    posted: Tue., Apr 27th, 2021 @ 2:37 PM
  • From Phil Komadina about Ferrari's Little Italy and Bakery:
    My Wife and myself dined at Ferrari’s on Saturday and the Food and service was great/ I had the Butternut Squash Ravioli with misc nuts and sauce and it was the best meal I’ve had there/ My wife had the Fish and Vegetables and was very happy/ I also got a couple of their pizza and olive loaves of bread/ The bread is always a hit at work.
    posted: Mon., Nov 23rd, 2020 @ 1:14 PM
  • From Cincinnati Bites about Marion's Piazza:
    @Rick: Thanks for the suggestion! I'll have to remember to give them a try.
    posted: Sat., Nov 21st, 2020 @ 9:06 AM
  • From Rick Marciniak about Marion's Piazza:
    Try Joe's Pizza located at Airway and Smithville Rd. You might like it...That's one of favorite haunts. I definitely think it beats Cassano's.
    posted: Fri., Nov 6th, 2020 @ 4:19 PM
  • From Kevin about Shaan Indian Cuisine:
    Hands down the best Indian in the area. I have yet to find their yellow Punjabi dish anywhere. It is my favorite, and what keeps me coming back time after time. I think I have been here over 100 times. I love this place.
    posted: Thu., May 28th, 2020 @ 12:03 PM
  • From TJ Jackson about Gyro Hero:
    I found a gyro I keep thinking about

    https://www.yelp.com/biz/tazikis-mediterranean-cafe-cincinnati

    their lamb gyro is about 2-3 bucks higher in cost than a gyro elsewhere - B U T - it is made with whole pieces of lamb meat, not the lamb and beef loaf that all other Gyro joints in Cincinnati seem to do

    it is a chain. A minus for me, and I suspect for you as well.

    But its good.

    really, really good

    one caveat: skip the baklava as it is not made in-house
    posted: Mon., Dec 9th, 2019 @ 12:43 PM
  • From TJ Jackson about Chilero:
    I'll take your word for it, then.....it is fairly close to work so it'll be an upcoming lunch

    I also need to try out this little taco wagon near Quatmans in Norwood
    posted: Mon., Sep 9th, 2019 @ 6:21 PM
  • From Cincinnati Bites about Chilero:
    Hi @TJ - We were pretty impressed with the quality of the items, which I think justifies some of the pricing. I really liked the house-made tortillas and their salsas. Chilero offered some extra little touches that were a pleasant surprise. :)

    Just by way of comparison...that same week we'd tried the new Mazunte location downtown...and our experience at Chilero beat them out.
    posted: Thu., Aug 29th, 2019 @ 10:18 PM
  • From Saul Naim about Asiana Restaurant:
    Great food and fantastic atmosphere
    posted: Wed., Aug 28th, 2019 @ 8:29 PM
  • From TJ Jackson about Chilero:
    Seems very pricey for a mostly carryout/counter-service joint
    posted: Wed., Aug 28th, 2019 @ 5:51 PM
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