In the modern American diet, sugar is everywhere. It’s in obvious culprits like soda and desserts, but also less apparent sources like bread, pasta and other processed foods — and even in hidden sources, like sauces from takeout and restaurants. 

Overconsumption of sugar can have negative implications for our health, often in the form of metabolic syndrome, which includes high blood pressure, elevated blood sugar levels, excess body fat around the waist and abnormal cholesterol or triglyceride levels. This cluster of conditions increases the risk of heart disease, stroke and Type 2 diabetes.

That’s why Angie Kalousek Ebrahimi, nutritional expert and senior director of Lifestyle Medicine, Blue Shield of California, is so passionate about spreading education around sugar, so we can all lead healthier lives. “So many people are suffering from poor metabolic health,” she said. “And we’re struggling as a society because of the prevalence of processed foods, filled with refined sugars and carbs.”

Understanding sugar and metabolic syndrome

When we consume sugar, our bodies respond by producing insulin, the hormone that regulates blood sugar. If we flood our systems with sugar over time, the constant demand for insulin can lead to insulin resistance, causing blood sugar levels to remain elevated.

Chronic high blood sugar — otherwise known as hyperglycemia — contributes to inflammation and the accumulation of visceral fat, the dangerous kind that surrounds internal organs, most commonly in the belly. This creates a cycle where inflammation and fat accumulation exacerbate insulin resistance, ultimately increasing the risk of metabolic syndrome.

“Everyone has fat,” said Kalousek Ebrahimi. “But if you’re gaining weight around the belly, it might mean that your metabolism isn’t working as it should. Thin people suffer from metabolic syndrome, too — it’s not about the weight on the scale. But it’s important for fat to be evenly distributed around your body, and preferably more concentrated in your hips and thighs.”

To understand what’s going on with your health, Kalousek Ebrahimi recommends regular blood testing to better diagnose your situation. That could include fasting glucose, A1C, triglycerides and checking for prediabetes symptoms or Type 2 diabetes.

The role of fiber and protein

While reducing sugar is a key step in improving metabolic health, adding fiber and protein to your diet is equally important, according to Kalousek Ebrahimi. “Fiber does so much,” she said. “It helps keep us regular, keeps us full longer and also slows the absorption of sugar. When you eat something sweet that also has a lot of fiber, you don’t have those same sugar spikes.”

Though fiber supplements can help, Kalousek Ebrahimi recommends getting most — if not all — of your fiber from the food you eat. It’s found in fruits, vegetables, whole grains and legumes.

Protein is also a must. Like fiber, it stabilizes blood sugar and keeps you full longer, and it’s also essential for maintaining muscle mass. High-protein foods, such as lean meats, fish, eggs, beans and nuts, can help curb cravings for sugary snacks. When paired with foods high in fiber, protein creates a satisfying combination that can reduce the risk of metabolic syndrome. “A good formula for protein is to eat a gram for every two pounds you weigh,” said Kalousek Ebrahimi. “So, if you weigh 150 pounds, you should be eating about 75 grams of protein per day.”

9 tips for reducing sugar and improving metabolic health

Kalousek Ebrahimi has a list of tips for those looking to improve their health and nutrition in 2025:

1. Cut out sugary foods and beverages: Sodas and energy drinks are major sources of added sugars, and alcohol can also have a lot of sugar. Sweets are obviously very sugary, and simple carbohydrates like white bread and pasta also metabolize as sugar.
2. Read labels: Sugar hides in many packaged foods under names like sucrose, glucose and maltose, as well as high fructose corn syrup. Being vigilant about ingredient lists can help avoid hidden sugars. Look for “added sugars” on the label.
3. Cook at home: Restaurant sauces and salad dressings can have a lot of sugar. When you cook at home, you have control and can avoid added sugars.
4. Focus on whole foods: Incorporating whole fruits, vegetables, lean proteins and healthy fats provides the body with essential nutrients without the sugar spike.
5. Boost fiber intake: Add more whole grains, legumes and vegetables to meals. Leafy greens and cruciferous vegetables are excellent sources of fiber.
6. Prioritize protein: Start meals with a protein source, such as eggs at breakfast or grilled chicken at lunch, to help stabilize blood sugar and promote fullness. Eat a gram of protein each day for every two pounds that you weigh.
7. Manage stress and sleep: Chronic stress and poor sleep can increase cravings for sugar and exacerbate insulin resistance, creating another avenue for metabolic syndrome.
8. Use a continuous blood sugar monitor: These devices include a wearable patch that transmits to your phone, showing the immediate impact of food on your blood sugar. If you are diabetic or prediabetic, the cost may be covered under your insurance plan.
9. Track your progress and get support: You can download the Blue Zones app, available at no additional cost to most Blue Shield of California members and employees. It includes reminders to eat healthy, walk, get outside, volunteer and see friends.  You can also find a number of programs to help with weight loss, prediabetes and chronic conditions on the Wellvolution platform.

For more information on Blue Shield of California’s offerings to support your health and nutrition, available at no additional cost to most members, visit digital lifestyle platform Wellvolution. 

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Angie’s recipe of the month: Healthy Chocolate Bark

This delicious recipe for a healthy “bark” is high in protein and fiber, and low in sugar. “With all the temptations out there, I love to have bark on hand to satisfy that sweet tooth,” said Kalousek Ebrahimi.

Ingredients:

• 1/3 cup coconut flakes
• 1/3 cup sesame seeds
• 1/3 cup pumpkin seeds
• 1/3 cup chopped almonds
• 1/3 cup sunflower seeds
• 1/3 cup pistachios
• 1/3 cup cashews
• 1/3 cup almond butter
• 1/3 cup sugar free/keto maple syrup

Instructions:

Mix together and flatten on parchment paper on a baking sheet, then bake at 350 degrees for 15 minutes. Cool completely in the fridge.

Melt 1 cup of sugar free chocolate chips over a double boiler or in the microwave and pour melted chocolate over the baked nuts. Cool completely in the fridge and cut into pieces with a sharp knife.