A health newsletter for adults over 60 who want to live fully, stay engaged in life, and continue doing what they love!

How to Cut Back on Sugar

Last week, I talked about some of the harmful effects sugar has on our body at the cellular level. No one wants to speed up the aging process like that. But even when we understand the damage, we still find ways to justify it—because cutting back on sugar is hard. Really hard.

Cutting back on sugar is hard for a few main reasons:

Sugar is Addictive: Sugar activates the brain’s reward system, releasing "feel-good" chemicals like dopamine, which makes us feel happy. Over time, we start craving that sugar "high," similar to how people crave addictive substances like caffeine.

Energy Quick Fix: Sugar gives a quick burst of energy, which feels great in the moment. When our energy drops, our brain signals that we need more sugar to feel better, creating a cycle of craving sugar for that energy boost.

Hidden Sugar: Many processed foods, even ones that seem healthy, like yogurt or sauces, contain added sugar. This makes it easy to consume more sugar without realizing it.

Habits and Comfort: People often reach for sugary foods out of habit or for comfort, especially when feeling stressed, tired, or emotional. It becomes a psychological and emotional crutch.

Blood Sugar Swings: When we eat a lot of sugar, our blood sugar spikes and then crashes, leading to more cravings. This constant cycle of highs and lows makes it hard to break the habit.

In short, sugar affects our brain, energy levels, and emotions, making it tough to cut back, especially when it's hidden in so many foods!

The BEST Methods for Reducing Sugar

1. Focus on Healthy Fats and Protein

Including more healthy fats (like avocados, nuts, and olive oil) and proteins (such as chicken, fish, beans, and tofu) helps stabilize blood sugar levels and reduce sugar cravings. According to research published in The American Journal of Clinical Nutrition, older adults who consume adequate protein and healthy fats are less likely to experience intense sugar cravings, and they are better able to maintain muscle mass and support cognitive function. The average adult over 60 needs 1.0 to 1.2 grams of protein per kilogram of body weight per day to maintain muscle mass and overall health. If you are active and building muscle, you need even more.

2. Eat Nutrient-Dense Foods

Older adults often require fewer calories but still need the same (or even more) nutrients. In addition to getting enough protein and healthy fats, it’s essential to prioritize nutrient-dense, low-sugar foods, such as vegetables, whole fruits (instead of juice), and whole grains. These foods help the body avoid blood sugar spikes, leading to fewer sugar cravings.

2. Watch for Hidden Sugars

Older adults should be mindful of hidden sugars in seemingly healthy foods like yogurt, granola bars, sauces, and even whole grain bread. A study published in Public Health Nutrition highlighted that older adults often consume high amounts of sugar through packaged and processed foods. Reading nutrition labels and identifying terms for added sugars (e.g., sucrose, glucose, high fructose corn syrup) is key to reducing sugar intake.

4. Limit Sugary Drinks

Sugary drinks like soda, fruit juice, and sweetened teas are major sources of added sugar. Research from The Journal of Gerontology shows that cutting back on these drinks can lower the risk of metabolic syndrome, diabetes, and cognitive decline in older adults. To stay hydrated and avoid extra sugar, try water, herbal teas, or flavored water instead. In today’s recipe section, I’ve included my favorite hot drink recipe for when I’m craving something sweet!

5. Use Low-Glycemic Sweeteners

For those who enjoy sweet flavors, using low-glycemic sweeteners like stevia or monk fruit can be an option to reduce sugar without causing sharp spikes in blood sugar. 

Sweeteners such as saccharin, aspartame, and sucralose are not widely considered safe, even though they are approved by the FDA. It’s safer to opt for natural alternatives like stevia, monk fruit, or small amounts of honey or real maple syrup in moderation.

6. Stay Physically Active

Regular physical activity helps regulate blood sugar and reduce sugar cravings. Resistance and aerobic training improve insulin sensitivity and blood glucose control, reducing the need for sugary snacks. A study in The Journal of Gerontology found that older adults who exercise make healthier dietary choices, including less sugar. Even a short walk after a meal can quickly lower blood sugar levels, reducing the chance of a "sugar crash" later on.

7. Address Emotional Eating

Older adults may sometimes eat sugary foods for emotional comfort, especially if dealing with loneliness, stress, or changes in health.  A study in The International Journal of Geriatric Psychiatry showed that emotional eating is more common in older adults dealing with isolation or depression, and interventions that address emotional health can reduce sugar cravings. 

8. Think About What You Eat

One strategy that has helped both me and my clients is practicing mindfulness with food choices. If you're struggling to cut back on sugar, try keeping a food journal. Writing down what you plan to eat before you eat it creates a moment of reflection, helping you make more thoughtful decisions rather than acting on impulse.

Another helpful strategy is to think about what’s happening in your body as you eat a sugary treat. When you consider the effort your body has to make to process the sugar—and how that affects your health over time—you might decide it’s better to give your body a break and skip the sugar! 

What to Expect As you Cut Back on Sugar

Many people experience discomfort when they first cut back on sugar and may give up too soon. It typically takes about 1-2 weeks for the body to start adapting. If you experience symptoms of "sugar withdrawal," don’t let that discourage you. Here’s what you can anticipate as you begin your journey to reduce sugar intake:

1. First Few Days (1-3 Days)

• You may experience strong cravings, irritability, fatigue, and even headaches as your body adjusts to not getting quick energy from sugar. This is often referred to as "sugar withdrawal."

2. Around 1 Week

• Cravings begin to decrease, and your energy levels may start to stabilize as your body learns to rely on healthier sources of energy, like complex carbohydrates, fats, and proteins.

3. 2 Weeks and Beyond

• By this point, many people feel reduced sugar cravings, improved mood, more stable energy levels, and fewer blood sugar spikes. Taste preferences may also change, making naturally sweet foods like fruit taste sweeter.

Full adaptation can take 3 to 4 weeks, but many people notice improvements within the first 2 weeks. The experience varies for each person, depending on factors like previous sugar intake and overall dietary habits.

Conclusion:

Cutting back on sugar is challenging, but with the tips in this newsletter, you'll start seeing real progress. If you have a tough day, don’t get discouraged—it’s part of the journey. Remember, you’re in control, and you have the power to make this change! Stay committed, and success will follow.

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Email: Kristen@TogetherWon.com

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