Despite its sweetness, sugar is far from kind to our bodies. A 2023 report by the Australian Bureau of Statistics (ABS) revealed that the average adult consumes 14 teaspoons of added sugar daily—nearly double the recommended amount (ABS, 2023). The excess is primarily due to hidden sugars in foods considered ” healthy”, like granola, yoghurts, and many savoury sauces. This can be especially problematic for midlife women, as metabolism and hormone changes already present enough challenges.
As we age, we become far more susceptible to issues with managing healthy blood sugars, inflammation and metabolic inflexibility. Sugar contributes to afternoon energy slumps, fatigue after meals, sugar cravings and central weight gain (especially after 50 years of age). Left untreated, blood sugar levels, insulin, and triglycerides rise, increasing the risk of diabetes and cardiovascular disease.
The real cost
The actual cost of sugar is much higher. Not only does it impact our physical health, but also our mental health. The truth is, sugar doesn’t just spike your energy; it hijacks your brain chemistry, contributing to issues like brain fog, adult ADHD, and disruptions in dopamine regulation. A study published in the Australian Journal of Psychology in 2022 found that individuals with diets high in added sugars were 30% more likely to report symptoms of anxiety and depression (Smith et al., 2022). The connection lies in sugar’s inflammatory properties, which can disrupt the gut-brain axis—a key player in mood regulation.
At first glance, sugar seems like an innocent indulgence. It provides quick energy and, for a moment, can make us feel good—thanks to its influence on dopamine. Dopamine, often called the “feel-good” neurotransmitter, plays a critical role in motivation, focus, and emotional regulation. However, regular overconsumption of sugar causes an overstimulation of dopamine receptors, leading to desensitization over time.
This means the brain requires more sugar to achieve the same “feel-good” effect, setting the stage for a harmful cycle. Sugar activates the same reward pathways in the brain as drugs, leading some experts to classify it as an addictive substance. Adults with ADHD often experience heightened sensitivity to dopamine dysregulation, which may exacerbate symptoms such as difficulty focusing, impulsivity, and mood swings. A diet high in hidden sugars can further amplify these challenges.
Hidden Sugars
Hidden sugars can be tricky to spot because they don’t just appear in desserts and lollies. Many high-sugar foods are marketed as healthy, which can be particularly misleading.
Some of the biggest hidden sugar culprits include:
- Low-fat products: In an attempt to make low-fat items taste good, manufacturers often add sugar.
- Sports drinks and juices. These can contain more sugar than a soft drink, even when labelled as “natural.”
- Flavoured yoghurts: Many assume yoghurt is healthy, but flavoured varieties can have up to 20 grams of added sugar.
- Condiments: Barbecue sauce, ketchup, and even salad dressings can be surprisingly high in sugar.
But I love chocolate !
When sugar alternatives are on hand, you don’t feel like you are missing out or denying yourself life’s simple pleasures.
Our top 10 common alternatives to high-sugar foods and drinks:
- Choose whole foods over packaged meals and take-away. The less processed, the better. Whole fruits, vegetables, lean proteins, and whole grains are the cornerstones of a sugar-smart diet.
- Switch lollies for fruit for additional vitamins, antioxidants and fibre
- Switch soft drinks or juices for mineral water with fresh lemon slices and mint
- Switch processed muesli for homemade bircher muesli
- Switch high-sugar sports drinks for coconut water
- Switch high-sugar dairy products for unsweetened products
- Choose fresh herbs and spices like basil, coriander, rosemary, dill, parsley and thyme over processed condiments and sauces
- Make our raw chocolate chai mousse instead of store-purchased desserts
- Sip an adrenal chocolate drink instead of hot chocolate, milo or iced chocolate drinks. Adrenal is a naturally sweetened magnesium drink with adaptogens such as ashwagandha, which help reduce cortisol and stress
- Get creative with chocolate making with our delicious Beetroot chocolate bliss balls.
Different names for sugar
Sugar can crop up in so many unexpected places and under many different names, which can make it really hard to accurately assess just what’s in a list of ingredients! To help you work out what’s actually sugar in disguise, I’ve put together a handy cheat sheet outlining all the different hidden sugars you might come across, and alternative names you may not have known!
The issue of hidden sugars isn’t just a dietary concern; it’s a doorway to broader conversations about health and ageing. Reduce your sugar intake with compassion, and don’t hesitate to seek resources and support. For more insights on the best choices for fueling your body and mind, contact us.
References
Australian Bureau of Statistics. (2023). Australian health survey: Nutrition and consumption of added sugars.
Smith, J., Brown, P., & Taylor, L. (2022). The impact of added sugars on mental health in Australian adults. Australian Journal of Psychology, 74(3), 245-256.
