3 Tips for Lowering Blood Sugar: Insights from the 21-Day Blood Sugar Reboot

Maintaining healthy blood sugar is one of the most important levers for energy, longevity, and metabolic health. In his book, 21-Day Blood Sugar Reboot, Dr. Rick Cohen, M.D., challenges conventional wisdom and shares practical strategies for restoring balance—without fad diets or unnecessary restriction.

Below we’ll explore Dr. Cohen’s core insights, including why carbs aren’t the enemy, the hidden dangers of certain cooking oils, how to avoid “protein starvation,” and how small tweaks to everyday eating patterns can transform blood sugar stability.

1. Carbs Are Not the Villain

Most popular advice around diabetes or prediabetes starts with “cut carbs.” But Dr. Cohen stresses that the type and quality of carbs matter more than the total amount. Complex carbs with a low glycemic index release glucose slowly, providing energy without the blood sugar rollercoaster.

Examples of smart carb choices include:

• Sweet potatoes instead of white bread
• Berries instead of fruit juice
• Quinoa and lentils instead of refined pasta

Carbs paired with fiber and micronutrients fuel energy and recovery. The danger lies in “naked carbs” (more below), which spike blood sugar when eaten alone.

2. Avoid Yellow Cooking Oils

One of the hidden disruptors of healthy blood sugar is your choice of cooking oil. Highly processed “yellow oils” like canola, sunflower, soybean, and corn oil are rich in omega-6 fatty acids, which promote inflammation and worsen insulin resistance.

Instead, Dr. Cohen recommends cooking with:

• Extra virgin olive oil
• Avocado oil
• Ghee or grass-fed butter (in moderation)

These fats are more stable at cooking temperatures and support heart, metabolic, and blood sugar health without the inflammatory downside of refined seed oils.

3. Combat Protein Starvation

Many people struggling with energy or cravings aren’t eating enough protein. Dr. Cohen calls this “protein starvation.” Protein slows the absorption of sugars, stabilizing blood sugar after meals. It also supports muscle mass, which acts as a long-term reservoir for glucose disposal.

Signs of low protein intake include fatigue, frequent hunger, sugar cravings, and poor recovery from exercise. Aiming for at least 20–30 g of protein per meal helps balance energy and mood while protecting lean muscle.

Convenient ways to meet protein needs include shakes made with PureClean Protein™ or essential amino acids from FundAminos™.

4. The Hidden Danger of Naked Carbs

Eating carbs on their own—like fruit, crackers, or cereal—can cause a quick surge in blood sugar. Dr. Cohen calls this eating “naked carbs.”

The fix is simple: always pair carbs with protein or fat. For example:

• Apple slices with almond butter
• Grapes with a piece of cheese
• Oatmeal topped with nuts and protein powder

This slows digestion and produces a gentler, more stable blood sugar curve.

5. Question Big Food Companies

For decades, food companies have marketed products as “healthy” while hiding added sugars, refined oils, and chemical additives. Granola bars, flavored yogurts, and “low-fat” snacks are common culprits. Dr. Cohen urges skepticism: read labels, avoid long ingredient lists, and focus on whole foods.

A good rule: if it has more than five ingredients you don’t recognize, put it back on the shelf.

FAQs About Blood Sugar Management

What’s the best diet for lowering blood sugar?

There is no one-size-fits-all diet. The key is focusing on quality carbs, sufficient protein, healthy fats, and minimizing processed foods. Dr. Cohen’s reboot emphasizes balance, not extremes.

Can protein really help control cravings?

Yes. Protein slows glucose absorption and stimulates satiety hormones, making you feel full longer and reducing the urge to snack.

Are carbs safe for diabetics?

Yes—when chosen wisely. Whole-food carbs rich in fiber (like beans, vegetables, and berries) can support stable blood sugar. Processed, refined carbs are the real threat.

Take Control with the 21-Day Blood Sugar Reboot

Dr. Cohen’s 21-Day Blood Sugar Reboot provides a step-by-step program to stabilize blood sugar naturally. By following his evidence-based approach, many people experience improved energy, reduced cravings, and more consistent weight loss results.

Order the 21-Day Blood Sugar Reboot Book here to start your journey today.

About Dr. Rick Cohen

Dr. Rick Cohen, creator of PureClean Performance®, has spent over two decades advancing the fields of nutritional medicine and sports performance. With a background from Duke University and Hahnemann Medical University, his focus is on practical, science-backed strategies that improve metabolic health, recovery, and longevity.

Continue exploring: Ask Dr. Cohen Blog Series

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