How Sugar Impacts Triglycerides & Ways to Lower Them Naturally

If you’re like most people, you’ve probably been told that high cholesterol and triglycerides are all about red meat, butter, and cheese. But here’s the real scoop: for many, it’s actually sugar and processed carbs that are driving those triglycerides up—not necessarily the fats.

So, What Exactly Are Triglycerides?

Triglycerides are a type of fat found in your blood. When you eat more calories than your body needs—particularly from sugary foods and refined carbohydrates—your body converts these excess calories into triglycerides. These triglycerides get stored in your fat cells and can contribute to both weight gain and increased risk of heart disease, insulin resistance, and other metabolic issues.

In other words, if you’re looking at a triglyceride level above 150 mg/dL (which is already a bit high by most functional standards), it’s a signal that your body might be struggling to process all the sugar and refined carbs it’s taking in. Instead of being burned for energy, these excess carbs are stored as fat, circulating in your bloodstream and potentially leading to unwanted weight gain and inflammation.

The Sugar-Triglyceride Connection

When we consume more sugar than our liver and cells can process, that extra glucose is converted into triglycerides and sent into the bloodstream. While a lot of us think of dietary fat as the main “fat” culprit, the truth is that sugar and processed carbs are often behind elevated triglycerides.

This connection is important for many women who struggle with hormonal imbalances and gut health issues. If your insulin is constantly high from excess sugars, it puts additional strain on your body’s metabolic pathways, which can disrupt hormones like estrogen, cortisol, and even thyroid hormones over time.

What You Can Do to Lower Triglycerides Naturally

Here are some of my top strategies for clients looking to bring down triglycerides without extreme restrictions:

1. Swap Processed Foods for Whole Foods
   Processed foods like chips, sugary drinks, cookies, cakes, and crackers often contain refined carbs and sugars that spike blood sugar. Instead, opt for whole, fiber-rich foods like veggies, whole grains, nuts, seeds, and lean proteins. These foods help regulate blood sugar, provide satiety, and don’t lead to spikes in triglycerides.
2. Increase Your Fiber Intake
   Fiber acts as a buffer, helping to slow down the absorption of sugars in your bloodstream, which can help prevent those glucose spikes that lead to high triglycerides. Aim for fiber-rich foods like vegetables, legumes, and whole grains.
3. Limit Alcohol
   Alcohol, particularly in excess, can increase triglyceride levels in your blood, especially when paired with a high-sugar diet. Consider moderating your intake or opting for low-sugar options if you’re looking to bring your levels down.
4. Get Moving
   Physical activity helps your body burn glucose instead of storing it as fat. Regular movement—whether it’s walking, yoga, strength training, or cardio—can help lower blood sugar and triglycerides over time.
5. Consider Targeted Testing and Supplements
   If high triglycerides and metabolic symptoms are an ongoing struggle, working with a functional nutritionist for a personalized approach could be helpful. Stool tests, hormone tests, and nutrient panels can provide insight into any nutrient deficiencies or gut imbalances that might be impacting your body’s ability to process sugars efficiently.

Why Understanding Your Triglyceride Levels Matters

If you’ve had a recent blood test and noticed high triglycerides, think of it as your body’s gentle nudge that it’s time to revisit your eating patterns. Rather than relying on quick-fix diets or restrictive eating plans, it’s more effective (and sustainable) to approach this in a balanced way—by making thoughtful food swaps, moving your body regularly, and reducing sugar intake.

If you’d like to learn more or get personalized support to improve your health markers, including your triglycerides, feel free to reach out or book a consult. With the right adjustments, you can support your body’s natural balance, improve your energy, and feel more in control of your health!

Ready to start your journey? Reach out to learn more about hormone and stool testing or explore a nutrition plan to help you reach your health goals.

Let’s bring those triglycerides back to where they belong—naturally and sustainably. And follow me on IG for more info as well!