How Sugar Impacts Menopause

Dangers of sugar in menopause – Tip#1 Nutrition Series

We strongly recommend that you avoid sugar as much as possible, especially in menopause.

So sorry to burst your sweet bubble, but…The evidence is loud and clear that sugar is not good for you. It is like a drug, very harmful.

In fact, sugar is 5 times more addictive than cocaine. 

There are many scientific articles written on the dangers of eating too much sugar.

The main issue for women is that sugar can cause hormonal imbalance and make menopause an even more difficult transition than it needs to be. In addition to it, it causes weight gain, of course. 

Sugar causes so much havoc on your metabolism that you should take this warning very seriously. 

Here are the things that research tells us sugar does to our bodies:

  1. Raises blood pressure.
  2. It is one of the primary causes of heart disease.
  3. Causes non- alcoholic fatty liver disease, which is lethal.
  4. Brings on diabetes II.
  5. It Causes Alzheimer’s disease and dementia.
  6. It is a factor in breast, endometrial, and colon cancers.
  7. Causes blood sugar irregularities affecting mood, energy, stress levels, and productivity.
  8. Raises oestrogen (a different hormone from estrogen) levels, which impacts hormonal health and results in facial hair growth.
  9. Causes acne and pimples.
  10. Accelerates aging, reduces skin elasticity and causes the skin to sag and wrinkle.
  11. Increases hunger and reduces the feeling of satiety because of insulin surges.
  12. Causes pain during menstruation in perimenopause by elevating prostaglandin levels.
  13. Disrupts the balance in your gut flora, causing bloating and IBS. 

 …. to name only some of the problems sugar causes.

The Harvard Medical School recommends that women should get no more than 100 calories a day from added sugar. This means only about 6 teaspoons or 24 grams. Remember, the sugar you add to your tea or coffee is not the only amount of sugar you put into your body.

It is hidden in so many foods we consume these days. In fact, people are unaware of how much sugar they actually consume in a day, and food manufacturers camouflage it under many names.

To give you just a few examples:

  • Barbecue sauce: 3.75 teaspoons (15 grams) in 2 tablespoons
  • Ketchup: 2.25 teaspoons (9 grams) in 2 tablespoons
  • Fruit-flavored yogurt: 7.75 teaspoons (31 grams) in 6 ounces
  • Pasta sauce: 3 teaspoons (12 grams) in 1/2 cup
  • Breakfast bar: 6.25 teaspoons (25 grams) in 1 bar


Sugar, by any other name…

When reading food labels, look for ingredients listed below. The names might sound scientific, some even “healthy” but they all scream “sugar”!


Scared? You should be!

We are consuming far too much sugar and need to reduce our intake, not only for our midriffs but also for our overall health and well-being. You should do your utmost to avoid sugar in menopause.

How do we avoid sugar?

1- Prepare your own food from fresh ingredients as much as possible.

2- Read labels!

3- Retrain your taste buds by gradually reducing the amounts of sugar you eat. However, be careful about sugar substitutes. Artificial sweeteners can be just as harmful.

There are healthy and natural alternatives such as Stevia or Monk Fruit that have zero calories. You might need to get used to the after-taste, but they satisfy the urge for sweetness.

For more self-care tips in menopause, click here  .

For more on nutrition in menopause click here.


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