As we age, our bodies change, and so do our nutritional needs. Sugar can pose a serious risk to your health no matter how old you are, but it’s especially important to watch your sugar intake as you age and are at higher risk of chronic inflammation. This is particularly crucial if you want to lose weight. For those over 40 looking to lower inflammation and shed some extra pounds, one of the most impactful changes you can make is to cut out certain sugary foods from your diet.
To discover some of the worst options out there, we spoke with health expert Jeanette Kimszal, RDN. She said you may want to consider cutting out soda, candy, baked goods, breakfast cereals, sugary yogurt, and certain granola bars as you age. Learn more about the risks of each of this sugar-loaded foods—and what to swap them with—below.
1. Sodas and Sugary Beverages
Sodas and other sugary beverages are notorious for their inflammatory properties and their contribution to weight gain. According to Kimszal, "Sodas and sugary beverages are associated with inflammation and weight gain." Instead of reaching for these unhealthy options, she suggests low-sugar alternatives such as naturally flavored seltzer, fruit-flavored water, or herbal teas. These alternatives not only hydrate but also offer refreshing flavors without the added sugar.
2. Candy
Candy, while tempting, offers little to no nutritional value and can wreak havoc on your health. Kimszal explains, "Candy is pretty much made of just sugar with no redeeming nutritional qualities." Consuming candy can lead to inflammation, gut health issues, and dental problems. Instead, satisfy your sweet tooth with naturally sweet fruits like berries, apples, watermelon, or pineapple. These fruits provide essential nutrients along with a naturally sweet flavor.
3. Cakes, Cookies, and Pastries
Indulging in cakes, cookies, and pastries can contribute to inflammation and weight gain due to their high content of refined sugar, refined carbs, and unhealthy fats. "If you are eating a high intake of these you may want to swap them out for for homemade baked goods where you control the amount of sugar and other ingredients that go into them," she suggests. Selecting less processed products with lower sugar and unhealthy fat content is also a good idea.
4. Breakfast Cereals
Although they may be convenient in a pinch, many breakfast cereals are loaded with sugar and refined carbohydrates, which can lead to obesity and inflammatory diseases. Instead, Kimszal suggests choosing steel-cut oatmeal (which is packed with benefits!) topped with cinnamon and fresh fruits. This option provides fiber and protein, essential for muscle building and weight management.
5. Yogurt
Yogurt, often marketed as a healthy option, can actually be packed with sugar, negating its potential health benefits. Kimszal advises selecting plain yogurt and adding your own fruit for natural sweetness. This way, you control the sugar content while still enjoying the protein and probiotic benefits of yogurt. Greek yogurt, in particular, offers many fantastic benefits.
6. Energy and Granola Bars
While energy and granola bars may seem like convenient snacks, they can be loaded with sugar. "Look for a bar that has at least 3 grams fiber and 10 grams protein. Be sure the sugar content is not more than the protein and fiber content," Kimszal instructs. Additionally, choose bars that are naturally sweetened with fruit or consider making your own to control the sugar content.
The bottom line
Lowering inflammation and managing weight over 40 requires mindful choices about the foods we consume. As Kimszal emphasizes, "The key to weight loss is having balance." By reducing sugary foods in our diet and opting for healthier alternatives like fruits, whole grains, and lean proteins, we can improve our health and well-being. Remember, moderation is key, and consulting with a Registered Dietitian can provide personalized guidance on your journey to better health.
