6 Sugary Drinks Women Over 40 Should Avoid to Prevent Belly Fat

1. Frappuccinos And Blended Coffee Drinks

“Starbucks Frappuccinos and blended coffee drinks are one of the most deceiving things you can buy off a grocery store shelf,” says Dr. Valledor. “They sell them to us as coffee, but in one bottle, you are getting 40–50 grams of sugar. This is as much sugar as a candy bar!” That’s no joke.

The combination of sugar and caffeine is particularly concerning. “One of the worst things about sugar and caffeine is that caffeine will naturally increase your cortisol levels, so when you add to it something that causes your blood sugar levels to skyrocket, you are increasing your cortisol levels twice in one hit.”

A better option? Cold brew coffee with a dash of unsweetened oat or almond milk. Yum!

2. Regular Soda (Coca-Cola, Pepsi, Dr. Pepper)

Regular soda remains one of the fastest ways to spike blood sugar.

“A 12-ounce can of regular soda has around 30 grams of sugar in the form of high fructose corn syrup,” Dr. Valledor explains. “This sugar gets absorbed very quickly and creates a blood sugar spike and crash. This crash is what repeatedly drives up cortisol levels.”

For women over 40, the impact can be amplified. “You have less estrogen to begin with and less metabolic capacity, which causes these cycles to add up very quickly,” he explains.

Instead, try sparkling water with fresh lemon or lime juice for flavor without the metabolic stress.

3. Flavored Juices & Smoothies

“Juice has a health halo that it doesn’t always deserve,” says Dr. Valledor. “Even 100% orange juice has 26 grams of sugar per cup, and lacks the fiber that would slow down that sugar digestion the way an actual orange would.”

Without fiber, the sugar hits your bloodstream quickly. “Because it’s missing that fiber, juice spikes your blood sugar nearly as much as soda does.” Some bottled smoothies are even more extreme: “Bottles of Naked Juice smoothies can contain more than 50 grams of sugar.” Yikes!

Opt for whole fruit instead—or make a smoothie at home with vegetables, protein, and just a small portion of fruit to blunt the blood sugar response.

4. Energy Drinks

If there’s one category Dr. Valledor is especially concerned about, it’s energy drinks.

“The worst culprit that can be placed into a body going through hormonal shifts is energy drinks,” he says. “One serving of Red Bull contains 27 grams of sugar and 80 mg of caffeine. A Monster drink contains even more.”

The double hit of caffeine and sugar is tough on the stress response. “The caffeine will directly increase cortisol, and the sugar will increase it even more.” Many energy drinks also include additional stimulants. “Other energy drinks contain additional stimulants such as taurine and guarana, which will also agitate the nerves.”

For women dealing with perimenopausal symptoms, this can snowball. “For women in perimenopause who experience insomnia or anxiety, energy drinks will exacerbate both, and insomnia is one of the most effective ways to elevate cortisol.”

A gentler option is a cup of matcha with a bit of honey for more sustained energy.

5. Sports Drinks

Unless you’re engaging in intense physical activity, you probably don’t need a sports drink.

“Sports drinks were invented for long-distance runners who are constantly sweating out electrolytes,” Dr. Valledor explains. “If you are drinking sports drinks on a typical day or during a short workout, they are essentially colored sugar water.”

The sugar content can be surprising. “One 20-ounce Gatorade contains 34 grams of sugar. Our bodies don’t require such high sugar levels unless we are running a marathon.”

For regular hydration, add a few grains of sea salt and a splash of lemon juice to water—or choose coconut water in moderation. Refreshing and delicious!

6. Iced Tea

Iced tea often sounds like a healthy choice, but many varieties are packed with sugar.

“You might think of iced tea as a healthy option, but many commercial bottled or canned options are not,” says Dr. Valledor. “A 23-ounce Arizona Iced Tea contains 23 grams of sugar. Some people consume entire cans without even realizing it.”

Other sweetened bottled teas also fall into this trap. “Tea itself is actually healthy. Antioxidants and L-theanine, found in tea, can help stabilize cortisol levels. However, high-sugar tea nullifies the positive effects.”

A simple solution is to brew unsweetened black or green tea at home and refrigerate it. Perfect!

Bottom Line

Ultimately, Dr. Valledor emphasizes, “It’s not about any single drink causing a cortisol spike in isolation. It’s the repeated cycle of blood sugar instability, poor sleep, and stimulant load that adds up. A habit that might have been manageable at 30 can have a noticeably different effect on the body at 45.”

Small adjustments, such as daily beverage swaps, can significantly impact managing cortisol levels, safeguarding your metabolism, and assisting in weight management.