6 ways to reduce sugar
(and tackle meno belly)
Are you struggling with perimenopause or menopause belly? You’re not alone. Fellow menopausal belly battler and Metropol deputy editor Tamara Pitelen goes in search of the villains. Top of the list? Sugar.
There you are, going about your business, getting on with living your life when suddenly, from seemingly out of nowhere, a whole lot of extra fat appears around your middle (and boobs, upper arms…). It is frustrating and feels very unfair, yet here we are. Your body is playing by new rules and what used to work, doesn’t any more.
Many women notice stubborn weight gain, particularly around the belly, hips and thighs during perimenopause and menopause. The reason is that our bodies don’t respond to sugar in the same way they once did. I know, it’s so annoying. Just when we feel like we need sugar more than ever.
The issue lies in the metabolic changes that our bodies go through during this transition. Why? Because oestrogen plays a role in regulating insulin sensitivity, glucose metabolism, and fat distribution, so its decline can disrupt these processes. As our oestrogen levels drop, insulin sensitivity also declines, meaning our bodies store more fat, particularly around the middle.
In other words, our blood sugar levels rise and the body becomes less efficient at clearing it out. When sugar can’t be processed properly, it has to be stored and unfortunately, that storage tends to show up in places we least want it.
Sugar, then, is a silent saboteur for those of us in the perimenopause and menopause stage of life. Reducing sugar is one of the most powerful changes we can make for less belly fat, fewer cravings, better sleep and balanced hormones. It’s challenging, though, because sugar is now everywhere we turn, and it’s not just about sucrose (the white granulated stuff), it includes anything the body processes as sugar – lactose, glucose, corn syrup, agave nector, dextrose, fructose, white flour, and so on. To help reclaim our waistlines, we can start reducing our sugar with these six tips:
1. Start with breakfast
Ditch sugary cereals or toast with jam. Protein is the ultimate stabiliser. Choose protein-rich options like eggs to stabilise blood sugar all day (see page 47 for an egg muffin recipe). When you start your day with enough complete protein (at least 20–25g), it blunts sugar cravings, reduces blood sugar crashes, keeps you full longer, and helps your body burn fat instead of storing it.
2. Read labels like a detective
Sugar hides under many names, for example, fruit juice concentrate, words ending in ‘ose’, or syrup-related terms like rice syrup or cane syrup. Aim for packaged foods with fewer than 5g sugar per 100g.
3. Watch the ‘healthy’ sugar traps
Granola, smoothies, flavoured yoghurts and protein bars can be sugar bombs in disguise. Make your own versions at home with whole ingredients and replace sweet snacks with salty or savoury ones.
4. Ditch diet drinks
Artificial sweeteners may trigger cravings for real sugar and, ironically, can put your body in fat storage mode. Try sparkling water with lime, or herbal teas instead.
5. Don’t drink your sugar
Cut back on wine, cocktails, fruit juice, and milky coffees. Alcohol and sugary drinks spike insulin and contribute to fat storage.
6. Balance your blood sugar
Each meal should include protein, healthy fats, and fibre. This trio slows digestion and keeps sugar cravings at bay. Eat a rainbow of whole foods and prepare your meals and snacks as much as possible.
Lowering sugar isn’t about deprivation, it’s about reclaiming our balance, energy, and wellbeing during a powerful life stage.
