Tips for seniors to reduce their sugar intake

Tips for seniors to reduce their sugar intake

March 7, 2022


Categories : Senior Health Tips


As one grows older, it becomes even more important to eat nutritious meals  and maintain a healthy weight. Reducing sugar intake can help achieve this goal. However, reducing sugar intake can be  quite difficult for seniors with a sweet tooth. 


Here are a few insights on sugar consumption that will motivate seniors to reduce their sugar intake: 


    • Sugar is bad for cardiovascular health: Many seniors often love sodas, energy drinks, and sports drinks. But they are the biggest sources of added sugar. It has been found that excessive intake of sugar is associated with fat deposits around the heart and in the abdomen, increasing the risks of heart disease and diabetes. 
    • Sugar increases appetite: Often seniors partake of sweetened beverages, baked foods, and sugary cereals thinking that they would make them feel full. However, eating sugar-laden food does the opposite. According to a study, consuming sugar decreases the level of the appetite-suppressing hormone, peptide. Eating sugar-laden foods does not make one feel full; rather it increases the levels of the hunger-promoting hormones.
    • Sugar is bad for gut health: For good gut health, seniors need a diet that is rich in fibre, vitamins, minerals, and other nutrients. Sugar has none of these. Natural sugar found in fruits and vegetables are considered nutritional but added sugars have zero nutritional value. Too much sugar, thus, wreaks havoc on the digestive system. According to a study, a diet with a higher amount of sugar-laden food is associated with Inflammatory Bowel Disease (IBD). 
    • Sugar does not lift mood: Often seniors grab a bar of chocolate thinking that it will improve their mood. However, according to this study, the idea of a ‘sugar rush’ is a myth. The study finds that instead of improving mood and energy levels, sugar consumption can make people feel fatigued and grouchy. 

      Here are a few tips that will help seniors reduce their sugar intake:


      • Stop drinking sugary beverages: Water is the best drink to stay hydrated. However, if seniors want to add flavour to water, they can add fresh herbs and fruits to it.
      • Do not eat processed food:  Candies, cakes, cookies, and doughnuts are all processed foods with high sugar content. Seniors should avoid eating them. To satisfy their sweet cravings, they can eat sweet fruits such as apples, pears, pineapple, and bananas.
      • Cut portion size: It is okay for seniors to sometimes indulge their sweet tooth. However, they must watch out for the portion size. Also, when baking cookies and cakes at home, they can alter the recipe to reduce the amount of added sugar. 
      • Read food labels:  When buying groceries, seniors must check the food labels and choose products that have low sugar content. 


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