Maintaining healthy blood sugar levels is one of the most powerful ways to protect your eyes, heart, brain, and overall vitality as you age. Research and insights, including those highlighted in the book Blood Sugar 101, show that blood sugar spikes over 140 mg/dL can lead to gradual but serious damage to blood vessels, nerves, and organs — even if you don’t have full-blown diabetes.

The good news? You don’t have to go to extremes like a full ketogenic diet if you are mindful and strategic. A moderate-carb, real-food approach (around 90–110g carbs per day) can be highly effective for many people — especially if you are not overweight but simply want to safeguard your health.

In this post, we’ll walk through a practical and natural plan to improve blood sugar control, without processed foods or extreme restrictions.

Why Blood Sugar Matters (Even Before Diabetes)

When blood sugar climbs too high, it triggers a process called glycation, where sugar molecules attach to proteins and fats, creating “sticky” byproducts known as AGEs (Advanced Glycation End Products). These AGEs contribute to stiffened arteries, vision loss, cognitive decline, and higher risk for stroke and heart disease.

While sugars alone can cause damage, the combination of sugars plus unhealthy oils — particularly processed vegetable oils high in unstable polyunsaturated fats (PUFAs) — dramatically accelerates the damage. These oils (like soybean, canola, corn, and sunflower oil) are prone to oxidation, further fueling inflammation and vascular injury.

In short: it’s not just the sugar — it’s the sugar plus damaged fats that create a perfect storm.

A Natural, Balanced Approach

Here’s a friendly and sustainable roadmap based on science and real-world success:

1. Focus on Whole, Single-Ingredient Foods

Base your meals around foods that don’t come with an ingredient label:

Proteins: eggs, grass-fed beef, lamb, wild-caught fish, free-range poultry

Fats: butter, olive oil, avocado oil, ghee, coconut oil

Carbs: vegetables (especially leafy greens, broccoli, cauliflower, zucchini), berries, and small amounts of fruit like oranges or apples

Roots and tubers: in moderation (like carrots, parsnips, or a small potato)

This naturally keeps your diet nutrient-dense and your carb intake moderate.

2. Stay Around 90–110g of Carbs Per Day

This range is often called a “safe carb” zone — enough to nourish your brain, thyroid, and muscles without spiking blood sugar too high.

Tips to stay in this zone:

Prioritize low-glycemic foods (those that digest slowly).

Spread carbs evenly across meals to avoid big peaks.

Pair carbs with healthy fats and proteins to slow absorption.

3. Avoid Processed Vegetable Oils

Strictly avoid highly processed oils, including:

Soybean oil

Corn oil

Canola oil

Sunflower oil

Safflower oil

Instead, use stable, traditional fats like butter, coconut oil, and extra virgin olive oil. These fats are less likely to oxidize and cause inflammation.

4. Keep Blood Sugar Peaks Under 140 mg/dL

Whenever possible, aim to keep post-meal blood sugar under 140. You don’t need a continuous glucose monitor (CGM) — but being mindful of portion sizes, food combinations, and meal timing can make a big difference.

Signs you might be spiking too high include:

Feeling sleepy after meals

Intense thirst

Brain fog

Simple tweaks — like adding extra fiber, walking after meals, and drinking water before eating — can help blunt rises naturally.

5. Hydration and Movement

Good hydration (preferably spring water or mineral water) and light movement, like a 10-minute walk after meals, have been shown to improve insulin sensitivity and lower post-meal glucose levels.

Moving your body helps shuttle glucose into muscle cells instead of letting it linger in your bloodstream.

6. Sleep, Sunlight, and Stress

Blood sugar health isn’t only about food! Getting enough morning sunlight, prioritizing deep sleep, and managing stress through breathing, meditation, or nature time are vital. Elevated cortisol from poor sleep or chronic stress can raise blood sugar — even if your diet is perfect.

Final Thoughts

You don’t need extreme diets or complicated rules to protect your metabolic health.
By choosing whole foods, sticking to around 90–110g of quality carbohydrates per day, avoiding processed oils, and moving a little after meals, you can naturally support stable blood sugar and safeguard your long-term health.

It’s not about restriction — it’s about respect for how your body works best.

Simple, consistent steps are powerful medicine.

Blood Sugar 101 Healthy Plan

Blood Sugar Targets

Fasting glucose: Under 100 mg/dL

1 hour after meals: Under 140 mg/dL

2 hours after meals: Back close to fasting level

Tip: Check blood sugar before eating, 1 hour after, and 2 hours after new meals.

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Diet Guidelines

Focus on non-starchy vegetables, good-quality proteins, and healthy fats.

Avoid high-glycemic foods: sugar, bread, pasta, rice, potatoes.

Exercise Guidelines

Walk 20–30 minutes daily, ideally after meals.

Strength training 2–3 times per week.

Move every hour (stand/stretch).

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Lifestyle Tips

Sleep: 7–9 hours per night.

Water: Drink at least 2 liters daily.

Manage stress: Practice breathing, meditation, nature walks.

Track progress: Journal meals, blood sugars, and how you feel.

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Optional Supplements

Magnesium (for glucose control)

Berberine (natural blood sugar support)

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“True normal blood sugars are possible — and the key to preventing complications.” — Jenny Ruhl, Blood Sugar 101