Want A Flatter Belly Over 40? Cut Out These 11 Ultra-Processed, Sugary Beverages, Dietitians Say: Soda & More
As individuals age, achieving a flatter belly can become a common health and fitness goal, particularly for those over 40. One effective strategy in this pursuit involves cutting out ultra-processed, sugary beverages from the diet. These beverages, often laden with added sugars and artificial additives, can contribute to weight gain and abdominal bloating, especially as metabolism tends to slow down with age.
We spoke with health experts to find out 11 of the most sugary and highly processed beverages to avoid if you want to achieve a slimmer belly over 40. They revealed that drinks like SunnyD, milkshakes, soda, and many more are the ones to minimize. Keep reading to discover more drinks and why you should cut them out.
1. SunnyD
Despite its vibrant taste and association with Vitamin D, SunnyD contains high amounts of added sugars and lacks essential fiber found in whole fruits. This combination can lead to a rapid increase in blood glucose levels upon consumption, potentially exacerbating insulin resistance and promoting the storage of visceral fat around the abdomen.
"One small 6oz bottle of SunnyD contains about 10g of sugar. Additionally, people tend to pour a glass of this juice which contains anywhere from 8-12oz or even more. This can really add up on the sugar and calorie intake and lead to high blood sugars and belly fat," says Jesse Feder, a personal trainer & registered dietitian and contributor to myfoodallergyteam.com.
2. Minute Maid Fruit Punch
Minute Maid Fruit Punch, a popular choice for its tropical flavors, holds a less favorable side in terms of its potential impact on blood sugar levels and gut fat accumulation, particularly for people over 40. Despite its appealing taste, Minute Maid Fruit Punch is often packed with added sugars and lacks the fiber content essential for slowing down sugar absorption.
Lisa Richards, nutritionist at The Candida Diet, adds that "with a staggering 22 grams of added sugar per serving, this beverage delivers a significant blow to the body's glycemic response. Rapid spikes in blood sugar can trigger insulin release, promoting fat storage and leading to weight gain over time, particularly when consumed frequently. Additionally, the lack of fiber and nutrients in processed fruit punch further exacerbates these effects, as fiber typically helps slow down sugar absorption in the body."
3. Welch's Fruit Punch
Similar to other processed fruit juices, this beverage packs a punch of added sugars and lacks the fiber content found in whole fruits. That means when you sip on Welch's, you're inviting a surge of glucose into your bloodstream, potentially setting off a wild level of insulin spikes and crashes.
Trista Best, MPH, RD, LD, elaborates further and says, "As people age, their bodies may become less efficient at regulating blood sugar, increasing the risk of conditions like diabetes and cardiovascular disease. Consuming sugary beverages like Welch's Fruit Punch can exacerbate these risks, contributing to weight gain, insulin resistance, and other metabolic issues. Additionally, frequent consumption of high-sugar drinks may lead to energy crashes and cravings, further disrupting overall health and wellbeing."
4. Ocean Spray Cranberry Juice Cocktail
Despite its innocent appearance, this crimson elixir might be sneakily spiking your blood sugar levels, especially for older individuals. Ocean Spray Cranberry Juice Cocktail often carries a whopping amount of added sugars, ready to launch your blood glucose up. As you sip down the sweetness, your body gets hit with a surge of sugar, potentially setting the stage for insulin resistance and welcoming stubborn gut fat. Plus, it neglects your body of the fiber and nutrients they need to thrive.
"An 8oz serving of this juice contains 25g of sugar and over 100 calories. Having more than one glass of this juice can add up to over 50g of sugar and more than 200 calories," Feder says. He points out that this could quickly raise your blood sugar levels and contribute to the accumulation of abdominal fat over time.
5. Flavored Coffee Drinks
These beverages, ranging from flavored lattes to sweetened iced coffees, frequently contain substantial amounts of added sugars. The excessive consumption of liquid sugars in flavored coffee drinks can lead to rapid spikes in blood sugar levels, triggering an inflammatory response in the body. Its significant sugar content is widely known for contributing to extra weight when consumed excessively.
Kimberly Booker, RD, elaborates further and reveals that "these drinks often contain high amounts of added sugars, syrups, and whipped cream, contributing to excessive calorie intake. The high sugar content can lead to inflammation and increased fat storage. Consuming liquid calories alongside a meal may not provide the same feeling of fullness as eating solid food, potentially leading to additional calorie consumption throughout the day. The combination of caffeine and sugar may also disrupt blood sugar levels and contribute to inflammation over time."
6. Soda
Soda, a popular and widely-consumed beverage, poses a dual threat to health by fostering inflammation and contributing to weight gain. Packed with added sugars, sodas can lead to a rapid surge in blood sugar levels when consumed in excess. Furthermore, the liquid calories provided by sodas can easily lead to an increased overall caloric intake, potentially contributing to weight gain over time.
Destini Moody, RD, lists several reasons why this sugar-laden drink needs to be cut out of your diet, especially when it comes to inflammation and weight gain.
"Depending on the brand, a standard 12-ounce can of soda can have 120 - 180 calories. While this isn’t a huge number, it’s important to note that there are zero nutrients to be found in soft drinks. Soft drinks are typically made from high fructose corn syrup with some artificial colors and flavors added and then infused with carbonated water to give those signature bubbles," she notes.
Moody further warns that soda is "essentially liquid sugar. However, corn syrup is just another form of sugar, and consuming a volume this large too often can cause inflammation in the body that can make it more difficult to lose weight and put you at risk for chronic diseases."
7. Energy Drinks
If weight loss and a slim belly is your goal, it's time to get serious about kicking this drink out. Like fruit juice and soda, these caffeine-packed beverages are also typically packed with inflammatory sugar—an average of 54 grams. What's more, the caffeine content may pose other risks to your health.
"Sugar-sweetened energy drinks are high in sugar, calories, and caffeine," Feder says, echoing that the lack of nutritional value can cause weight gain over time.
"Additionally," he notes, "They have high amounts of caffeine that can actually disrupt sleep, increase stress, and increase cortisol levels. This can contribute to weight gain as well as fat accumulation throughout your body and stomach."
If you really can't give up caffeine, we don't blame you, but you're better off sticking to coffee to get your fix. Just be sure not to load that with sugar and other fattening ingredients.
8. Flavored Water and Sports Drinks
Flavored water and sports drinks, often perceived as hydrating and refreshing choices, can harbor hidden dangers when it comes to blood sugar spikes and belly fat accumulation. Despite their purported health benefits, many flavored water and sports drinks contain significant amounts of added sugars, artificial sweeteners, and other additives to enhance taste and prolong shelf life.
"Many of these products contain added sugars and flavorings under the guise of hydration and sports performance enhancement. Similar to sodas, the high sugar content can lead to immediate increases in blood sugar and insulin levels, favoring the storage of fat in the abdominal area," Krutika Nanavati, registered dietitian and nutritionist, explains.
9. Smoothies
Smoothies, often touted as nutritious and convenient options, can sometimes have unintended consequences for blood sugar levels and belly fat. While they may contain a medley of fruits, vegetables, and other ingredients, the concentrated sugars from multiple fruits or added sweeteners can cause rapid spikes in blood sugar.
Alexandra L. Kharazi, MD, states, "Surprisingly, a lot of smoothies are marketed as “healthy” but actually are high in sugars and/or high fructose corn syrup. A lot of smoothies are high in calories and consuming more calories that your daily energy expenditure causes weight gain."
Moreover, the blending process can break down fiber, reducing its ability to slow down sugar absorption. This combination of high sugar content and reduced fiber can lead to fluctuations in blood sugar levels and potentially contribute to the accumulation of belly fat over time.
10. Milkshakes
Feder suggests removing another beloved drink from your diet for a flatter belly over 40. "Milkshakes contain a high amount of sugar, unhealthy fats, and very high amount of calories. They are typically made with whole milk, ice cream, and tons of other unhealthy additives," he explains. "You can have close to half [day's] worth of calories in just one milkshake. They will more than likely lead to weight gain and other negative health conditions such as diabetes and heart disease if consumed regularly."
Milkshakes are extremely unhealthy (even for your skin!), but one way to still enjoy your sweet treat is to use "fat-free milk and reduced fat ice cream." Feder also recommends simply making a smaller serving of milkshake to help cut back on calories. He says, "This can make it something that can be consumed throughout the week as it will be lower in sugar, calories, and fat." Nice!
11. Diet Drinks
Diet drinks may seem like a sensible choice for those watching their calorie intake, but the artificial sweeteners present in diet drinks can disrupt the body's natural response to sugar. These sweeteners may influence appetite and cravings, potentially leading individuals to consume more calories from other sources.
"While they are better than their sugar-laden counterparts, studies (like this) indicate that drinks containing artificial sweeteners are also associated with obesity," Lisa Andrews, registered dietitian nutritionist at Health Insiders, highlights.
