For celebrity chef Kardea Brown, the kitchen has always been a sanctuary of joy and cultural tradition. But when her husband, Bryon Smith, was diagnosed with Type 2 diabetes at just 38, that space evolved from a place of pure creativity into one of vital wellness. Motivated by Smith’s commitment to longevity and family, the couple began a collaborative journey to master the complexities of glucose management.
Understanding the Glucose Spike
Every meal involves a metabolic process: our bodies break down carbohydrates into sugar (glucose), which enters the bloodstream for energy. However, for those living with Type 2 diabetes, the body either produces insufficient insulin or cannot use it effectively.
When glucose isn’t regulated, it lingers in the blood, causing hyperglycemia—commonly known as blood sugar spikes. Over time, these elevated levels can lead to severe health challenges, including:
- Kidney disease
- Cardiovascular complications
- Vision impairment
RELATED: “We’re Navigating This Side-by-Side”: Chef Kardea Brown on Supporting Her Husband Through Diabetes
Taking Control with Real-Time Data
To protect Smith’s health without sacrificing the flavors they love, Brown focuses on “smart swaps” and mindful preparation. The couple has replaced guesswork with actionable insights using Abbott’s Libre 3 Plus CGM sensor.
Through the sensor’s Libre Assist feature, they can monitor exactly how specific ingredients impact Smith’s glucose levels in real time. A Continuous Glucose Monitor (CGM) is a discreet, wearable device that tracks glucose levels 24/7 by measuring glucose in the fluid just beneath the skin, providing a clear, continuous picture of one’s metabolic health.
Strategies for a Diabetes-Friendly Lifestyle
In partnership with Abbott, Brown is sharing her core strategies for maintaining a balanced diet alongside classic comfort food favorites:
- Build balanced meals: Prioritize non-starchy vegetables and lean proteins, include healthy carbs for added fiber, and aim to eat vegetables first to help reduce glucose rise after eating.
- Read labels carefully: Choose ingredients with little to no added sugars when cooking and shopping.
- Boost fiber intake: Aim to include fiber-rich ingredients like lentils, oats, beans, and whole fruits regularly. Fiber supports digestion and can slow glucose rises after meals.
- Cook at home smarter: Use simple methods like grilling, baking, or sautéing with healthy fats, such as olive or canola oil, for meal preparation.
- Plan and prepare for success: Shop with a list and plan your meals in advance to ensure you always have nutritious ingredients ready to cook.
Approachable Swaps for Every Kitchen
Choosing ingredients like almond flour or chickpea-based pasta, which digest more slowly than traditional refined grains, can reduce sharp increases in blood sugar without losing the soul of your cooking.
“When my husband was diagnosed with Type 2 diabetes, it didn’t mean the end of the
foods we love. It meant I had to get creative. I started reimagining my recipes so they still carry
that same soul, that same comfort, just with ingredients that love him back a little better,” Brown shares.
Here are three diabetes-friendly recipes from Chef Kardea Brown, developed in partnership with Abbott.
Shrimp Scampi and Cauliflower Grits
Prep Time: 15 min | Cook Time: 25 min | Servings: 4
Ingredients:
Grits:
1 cup stone-ground grits
1 cup cauliflower rice
3 cups low-sodium chicken broth
1 cup light cream
2 tbsp butter
1/2 cup shredded grated Parmesan cheese
1/4 tsp salt
1/4 tsp black pepper
Shrimp Scampi:
1 lb large shrimp, peeled and deveined
2 tbsp butter
2 tbsp olive oil
4 cloves garlic, minced
1/2 tsp red pepper flakes (optional)
1/2 cup low-sodium chicken broth
2 tablespoons dry white wine
Juice of 1 lemon
1 tsp lemon zest
Salt and pepper to taste
2 tbsp chopped parsley
Directions:
Bring broth and milk to a gentle boil, whisk in grits. Cook 10–15 min. Stir in cauliflower rice,
cook 5–7 min. Add butter, cheese, salt, pepper.
Heat butter and oil, sauté garlic and red pepper flakes 30 sec. Add shrimp, cook 1–2 min per side,
remove.
Add broth, wine, lemon juice, zest, simmer 2–3 min. Return shrimp, toss, season, stir in parsley.
Serve shrimp over creamy grits immediately.
Red Velvet Layer Cake with Almond Flour
Prep Time: 25 min | Bake: 20 min | Chill: 30–60 min | Servings: 12
Ingredients:
Cake:
2 cups almond flour
1 cup whole wheat pastry flour
1tablespoon unsweetened cocoa powder
1 1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 1⁄2 cups monk fruit allulose blend
3 large eggs
1/2 cup plain unsweetened Greek yogurt
1/3 cup avocado oil
3/4 cup buttermilk
1 tbsp distilled vinegar
2 tsp vanilla extract
Red food coloring (optional)
Whipped Cream:
1 1/2 cups cold heavy whipping cream
6 oz cream cheese, softened
1/3 cup powdered monk fruit
1 tsp vanilla extract
Filling & Topping:
2 cups mixed berries (strawberries, blueberries, raspberries)
Berry Drizzle:
1/2 cup no-sugar-added wild berry jam
1–2 tbsp water
1 tsp lemon juice (optional)
Directions:
Preheat oven to 350°F and grease/line three 8-inch pans.
Mix dry ingredients in a bowl and wet ingredients in another. Combine until smooth. Divide
evenly into pans and bake 18–22 min. Cool completely.
Whip cream cheese and monk sugar until smooth, add cream gradually, whip to medium-stiff
peaks. Chill.
Warm berry jam with water and lemon juice until pourable; cool slightly.
Assemble cake: Layer cake, whipped cream, berries, jam repeat for all 3 layers. Top with berries
and drizzle.
Chill 30–60 min before slicing.
Macaroni and Cheese with Chickpea Pasta
Prep Time: 20 min | Bake: 30 min | Servings: 4–6
Ingredients:
Pasta:
8 oz Banza pasta (chickpea-based)
Béchamel Sauce:
2 tbsp butter
3 tbsp almond flour
1 cup half-and-half
1/2 cup heavy cream
1/2 cup low-sodium chicken or vegetable broth
1 tsp Dijon mustard
1/4 tsp garlic powder
1/4 tsp smoked paprika
Salt and black pepper to taste
Cheese Blend:
1 cup medium cheddar cheese, shredded
1/2 cup Gruyère cheese, shredded
1/4 cup Parmesan cheese, grated
Topping:
1/2 cup shredded cheddar and Gruyère cheese
Optional: 2 tbsp almond flour + 1 tbsp melted butter
Chopped parsley
Directions:
Preheat oven to 375°F, grease a baking dish. Cook pasta al dente.
Make bechamel: Melt butter, whisk in almond flour 1–2 min. Slowly add half-and-half, heavy
cream, and broth. Stir until thickened. Season with mustard, garlic powder, smoked paprika, salt,
and pepper.
Remove from heat, stir in half the cheese blend until smooth. Stir in pasta.
Layer pasta and cheese sauce in dish: half pasta, half cheese, repeat. Top with reserved cheese
(and optional almond flour topping).
Cover with sprayed foil, bake 15–20 min. Remove foil, bake 10–15 min uncovered until golden.
Rest 5 min, garnish with parsley, serve warm.
