10 Ways To Reduce Added Sugars

Understanding Sugar in Midlife: Why the Type Matters

Sugar is one of the most confusing topics in health and weight loss — largely because of years of mixed messages from diet culture. And while I’m a big believer in balance, where enjoyment and nourishment can coexist, I often see added sugars quietly sabotaging health, energy, and fat loss goals in midlife.

Many women assume sugar is simply “bad,” but the reality is more nuanced. There’s an important difference between naturally occurring sugars and added sugars — and even more importantly, where those added sugars tend to hide (often in foods marketed as “healthy”).

Naturally occurring sugars are found in foods like fruits, vegetables, milk, yogurt, and whole grains. These foods provide carbohydrates that the body converts to glucose for energy — along with essential nutrients like fiber, vitamins, minerals, antioxidants, and even small amounts of protein. In midlife, these nutrients play a critical role in supporting digestion, hormone balance, inflammation control, and overall metabolic health.

Added sugars, on the other hand, are introduced during processing and show up not only in obvious foods like cookies, candy, soda, and baked goods — but also in places you might not expect, such as protein bars, flavored yogurts, fruit pouches, sauces, and condiments.

Here’s why that distinction matters more as we age. Foods high in added sugars typically offer little nutritional value and are often low in fiber. Without fiber to slow digestion, these sugars enter the bloodstream quickly, causing sharp blood sugar spikes and crashes. In midlife, this rollercoaster can feel even more intense — showing up as fatigue, irritability, cravings, brain fog, headaches, and stalled fat loss. Over time, excess added sugar intake is also linked to weight gain, insulin resistance, and increased disease risk.

This isn’t about cutting sugar out entirely or labeling foods as “good” or “bad.” It’s about understanding how different types of sugar affect your midlife body — and learning how to choose foods that support steady energy, balanced blood sugar, and sustainable results.

Did you know...

The American Heart Association recommends a daily limit of 25 grams (or just 6 teaspoons) of added sugar each day. And given the sneaky place those sugars hide, those grams can add up quick, especially if your'e eating highly processed foods from a box, bag, or container.

In fact, you might be surprised to learn that most Americans actually consume 3 to 4 times the recommended daily limit! It certainly doesn't help that added sugars are now hanging out in many popular condiments, restaurant entrees and foods being marketed as "healthy."

That's because added sugars are often used as a preservative to extend a food's shelf life while enhancing flavor, similar to other common preservatives, like salt and bad fats.

But don't worry, there are a few simple ways you can reduce your added sugar intakes and support your health goals too! 

Reduce added sugars with the help of these 10 swaps:

1. Honey: not only does a little go a long way, but in it's raw and natural form it is rich in antioxidants!

2. Maple Syrup: is another a little dab will do ya sweetener, it comes from plant sap and contains over 50 antioxidants!

3. Cinnamon: a subtle sweet yet spicy flavor adds some warm kick to anything from your morning coffee to oatmeal or baked goodies! And bonus - it's calorie free!

4. Unsweetened Applesauce: a great sub to use in your baked goods - instead of 1/2 C white sugar use 1/2 C applesauce in your next batch of cookies!

5. Pureed Banana: just like applesauce its a great swap for the white stuff and makes your baked goods taste rich and creamy while supplying some wholesome nutrients too - perfect not only for banana bread, but your next batch of cookies, brownies, DIY ice creams and smoothies too!

6. Raisins, Cranberries, Dates, Apricot: whether you puree or dice them dried, these little guys can add some flavor from tart to sweet to your baked goods as well as some essential vitamins, minerals and awesome antioxidants too!

7. Coconut Sugar: so you want to sweeten your baked good and these other subs just won't do...try swapping traditional white sugar with this sweet and full of potassium alternative! Often times you can even use a little less (refer to your recipe and apply sugar swap as directed from the package).

8. Lemon and/or Lime: tart maybe, but a hint of sweetness too! A mug of hot lemon water and a dab of honey in the morning is not a bad way to kickstart the day! Try adding a squeeze of fresh lemon or lime to refresh your water, and for mixed drink lovers skip the sweet and sour mixers and save on empty calories by going with this fresh full of flavor alternative!

9. Milk: whether it's traditional cow's milk or an almond, hemp, rice, or coconut alternative (there are so many great options available now!) adding a splash to your tea or coffee can deliver great flavor with a hint of sweetness and even some essential vitamins and minerals all while saving you on empty calories....win/win!

10. Club soda: soda and fruit juice lovers rejoice - a great way to cut down on calories is by using this simple alternative! Sub up to 1/2 of the juice in your glass with a bit of bubbly or pour a glass of club soda and add a few slices of your favorite fresh citrus (grapefruit, lemon, lime, orange, tangerine) and enjoy a healthier spin on traditional sodas!

10 Benefits of Consuming Less Added Sugars:

1. Lower blood pressure

2. Reduce bad cholesterol

3. Decrease risk of heart attack

4. Keep the blues at bay

5. Reduce risk of type 2 diabetes

6. Promote clear and healthy skin

7. Improve overall energy

8. Save your teeth (and gums!)

9. Stay mentally sharp and focused

10. Reduce future cravings

Want more simple midlife wellness tips like this?

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