A few weeks ago, we discussed why you should reduce your sugar intake (if you missed it, you can find it here). Today, we’re taking it a step further by exploring how to avoid added sugar in foods.
Recap of previous article: During menopause (and as we approach it), maintaining a balanced diet is crucial for feeling good, staying healthy, and ensuring a high quality of life. However, added sugar poses a significant obstacle, impacting our bodies in various ways: it slows metabolism, increases insulin resistance and the risk of type 2 diabetes, raises cardiovascular risk, impairs calcium absorption weakening bones, heightens the risk of depression and anxiety, and contributes to premature skin aging.
So, you have plenty of reasons to get motivated about reducing your sugar intake.
You see, the tricky part about avoiding sugar isn't just skipping a spoonful in your morning coffee (although that helps too). It's about being aware of all the sugar you consume without realizing it. Cutting down from a spoonful to half, and then to none, is great. But we won't solve the problem just like that; we need to be mindful of all the sugar we consume throughout the day without noticing.
1. Learn to Read Nutritional Labels
The first thing you should do is familiarize yourself with nutritional labels. Here's a quick and easy way to do it:
- Carbohydrates and Sugars: Look for "total sugars" under carbohydrates. A product is high in sugar if it has more than 15g per 100g; ideally, choose products with less than 5g per 100g.
- Ingredients List: Ingredients are listed by quantity. If sugar or its synonyms are listed first, the product contains significant added sugar.
2. Know Sugar Synonyms
Sugar can appear under many different names. Here are some of the most common ones:
- Sucrose
- glucose
- fructose
- maltose
- dextrose
- honey
- maple syrup
- high fructose corn syrup
- malt syrup
- most of the sypurs...
- fruit juice concentrate.
Getting familiar with these terms will help you easily identify them on product labels.
3. Avoid Suspicious Products
There are product categories that are more likely to contain added sugar. For example:
- Drinks that are not water: Sodas, juices, energy drinks, sports drinks, and alcoholic beverages.
- Sweet and Salty snacks: Cookies, cakes, granola bars, and cereals.
- Dairy: Flavored yogurts and milks.
- Sauces and Dressings: Ketchup, salad dressings, and pasta sauces.
- Processed Foods: Frozen meals and ready-made dishes.
During menopause, it's especially important to keep a check on these products, as high sugar intake can affect your energy levels and overall well-being.
4. Choose Whole, Natural Foods
The safest way to avoid added sugar is by opting for foods in their most natural form: fresh fruits, vegetables, whole grains, lean proteins, and unsweetened dairy. This is especially beneficial during menopause, as a diet rich in natural foods can help maintain stable energy levels and improve overall well-being.
5. Cook at Home
Cooking at home gives you complete control over what you eat. You can reduce or eliminate added sugar by preparing your own meals and snacks. Experiment with spices like cinnamon or vanilla extract to add flavor without sugar.
During menopause, identifying and avoiding added sugar can make a big difference in your health and well-being. With these tips, you'll be well-equipped to read labels, recognize the different names of sugar, and choose whole, natural foods. This way, you can maintain a healthier diet and feel better every day.