As we age, our bodies undergo various changes—from a slowing metabolism to shifts in hormone levels—that affect how we process nutrients, including sugar. Rosie Carr, a registered dietitian and head of health coaching at healthy eating platform SecondNature.io, explains how our bodies’ response to sugar changes over time, increasing potential health risks.
“Our bodies typically become less efficient at processing sugar as we age. The pancreas may release insulin—a hormone essential for managing blood sugar—less effectively,” Rosie explains. “This makes muscle and other cells less responsive to insulin, leaving more glucose circulating in the blood.”
Additionally, after eating, blood sugar levels tend to spike more significantly in older adults, while the liver’s ability to regulate glucose storage and release declines. Muscle mass, which naturally diminishes with age, also reduces the body’s primary pathway for glucose disposal.
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“Because of these changes, older bodies handle sugar less efficiently, making the adverse effects of high sugar intake more pronounced,” Rosie says. “This doesn’t mean sugar becomes ‘toxic’ as you age, but it does highlight the importance of moderation alongside diet and exercise.”
One concerning factor is the formation of advanced glycation end products (AGEs), which occur when glucose reacts with proteins in the body. These compounds accumulate faster with elevated blood sugar levels and have been linked to skin aging, arterial stiffness, and even alterations in brain proteins.
Despite these risks, Rosie clarifies that moderate sugar consumption within an overall healthy diet is unlikely to accelerate aging. “It’s the consistent pattern of high sugar intake combined with ultra-processed foods that most negatively impacts health,” she notes.
Sugar’s impact on energy levels can also be more evident in older adults. Age-related changes in glucose regulation can cause greater fluctuations in blood sugar after sugary meals, sometimes leading to energy dips commonly associated with aging.
Since sugar provides easily digestible calories, it can contribute to weight gain, particularly as appetite and hunger signals may change with age, often leaving older adults more responsive to sweet, palatable foods.
“Moderating sugar intake is essential at every age but becomes especially important later in life as risks for type 2 diabetes and cardiovascular disease rise,” advises Rosie.
Current guidelines recommend adults limit free sugars to no more than 5% of daily calories—about 30 grams per day—but specific recommendations for older adults are lacking. “Given the physiological changes with aging, being cautious with sugar intake is vital for maintaining metabolic health,” explains Rosie, noting that individual health, activity, and diet quality also matter greatly.
Practical Steps to Manage Sugar Intake as You Age
- Gradually reduce added sugars: Lower the amount of sugar in beverages like tea and coffee or in recipes slowly to allow your taste buds to adapt naturally.
- Focus on whole foods: Make half your plate vegetables, a quarter protein, and a quarter complex carbohydrates, adding a small serving of healthy fats like extra-virgin olive oil. This balance helps limit space for sugary options.
- Identify hidden sugars: Read ingredient lists carefully for terms like glucose, dextrose, maltose, and corn syrup, especially in low-fat products, cereals, sauces, and pre-prepared meals.
- Embrace naturally sweet whole foods: Choose fresh or frozen fruits, sweet vegetables such as carrots and sweet potatoes, and small amounts of dried fruits to satisfy sweet cravings with nutrient-rich choices.
- Pair sweets with protein or healthy fats: Combining sugary foods with proteins or fats—for example, fruit with Greek yogurt or nut butter—can slow sugar absorption and promote fullness.
By understanding how sugar impacts your body differently as you age and making informed choices, you can better protect your skin, heart, brain, and overall health throughout your later years.