8 Tips for Baking with Less Sugar, but More Flavor (for happier hormones)

Recipe: Craving-Summer Strawberry Jam Tarte (no bake, easy to make in a minimal kitchen), *Save this for Valentine's Day!*

*This newsletter is not intended to be medical advice. Supported by Mandy Murphy Carroll, RD MPH, Dr. Rosa Keller, PHD RD, Dr. Ricki Pollycove OBGYN, & Dr. Claire Packer OBGYN

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Welcome to Modern Women’s Nutrition!

Empowering the busy modern woman to understand her hormone & metabolic health, balance her blood sugars, and eat to thrive at every step of her journey—from fertility to perimenopause and beyond. Plus — a library of delicious, everyday recipes you’re sure to make over and over again.

→ Jump to Recipe: Craving-Summer Strawberry Jam Tarte

Hi gals!

I was recently approached with the question, “what does health really mean, anyway”? This is a big questions, and could be so many different things. It came from someone who was possibly trying to protect their loved ones and justify their sugar-rich eating habits. Yes, it’s hard not to wonder how much all of this health stuff really makes a difference. At the end of the day, who knows how we’re going to age and die, and what our future holds, right? Well…research today shows that you have more control over a lot of your destiny than you think when it comes to your health.

And health means happiness, it means ease of life, today and in the future, and it means reducing stress for the people you love, because when you’re thriving, they’re thriving, too.

This week, we’re diving into baking with less sugar. I know it sounds excessive or silly (if I’m going to splurge, I might as well do it right, correct?). Well…a simple tweak might not even be that obvious to you, but then simultaneously do wonders for your blood sugar, energy levels, and hormone health.

Don’t worry—cutting back on sugar doesn’t mean you’re depriving your sweet tooth or missing out on flavor (coming from a professional chef!). In fact, a little less sugar often enhances the natural beauty of the ingredients you’re working with. Win win.

Today, I’ll share why this matters (especially during life’s big hormonal changes, like optimal fertility, pregnancy, perimenopause, etc) and practical tips to make your baked goods just as satisfying, if not better.

*Plus*, there’s a delicious Craving-Summer Strawberry Jam Tarte recipe waiting for you at the end. YAY. It’s no-bake, despite the fact that we’re talking about “baking” tips today, because it still feels like you’re enjoying a baked treat. So for those who might be displaced with little to no kitchen (those who were affected by LA fires included), this is a great recipe for you to try.

You Need Some Sugar

Your brain uses sugar as fuel. It’s the part of your body that requires the most sugar, even more than any other organ. Yes, you need sugar.

Half of all the glucose (sugar) in your body goes straight to powering your mind. But too much or too little sugar can throw things way off balance. And unnatural sugars and processed sugars quickly upset your body’s natural blood sugar balance and long-term metabolic health.

Here’s what happens:

• Too much sugar damages blood vessels in the brain, leading to cognitive decline and even shrinkage of brain matter. Over time, this increases the risk of Alzheimer’s and dementia. (Source: Harvard)

• Too little sugar deprives your brain of energy, disrupting memory, focus, and mood. This is also the case when sugar is improperly metabolized, which can happen if sugar is not processed slowly. (Fiber and protein help slow down the absorption of sugar, which is a good thing.)

For women, this connection is especially important during hormonal shifts like optimizing fertility, pregnancy, postpartum, and perimenopause. Hormones like insulin (which helps regulate blood sugar) and cortisol (the stress hormone) can go into overdrive or underperform, making blood sugar fluctuations even more extreme and leading to much bigger issues. Especially if you’re carrying a baby — it can affect both them and you for the long-term. Learn more about this in our optimal pregnancy program.

And let’s not forget the everyday impact:

• Falling asleep at your desk at 3pm

• Not getting a good, deep sleep like you were hoping for

• Confused about why you're lacking energy — especially during pregnancy

• Not thinking clearly and being forgetful — especially in perimenopause

If you’ve ever felt shaky or irritable after going too long without food—or like your brain’s in a fog after a sugary snack—that's one example of how sugars directly effect your brain.

We’re meant to have sugar, and we need sugar. Fruits and vegetables have sugar, and paired with the fibers and proteins in these foods, this is what keeps our body thriving. But it’s when we have massive sugar spikes because of either too much sugar, not enough protein and fiber to slow the digestion of the sugar, or overly processed sugars that cause long-term problems for our hormones and how we feel.

If you want to know more, I go deeper into this topic here and in many of my newsletters.

Bake Smarter, Not Sweeter. (You’ve got this, girl!)

Cutting back on sugar doesn’t mean giving up that delightful sweet tooth hit or your fav delicious baked goods. It’s about finding the ideal balance for your body and working with ingredients that support making you feel better.

It can be a bit of trial and error finding the balance of making yourself happy, but ensuring you keep a good mood hours later after eating the sweet baked good, too. And it differs for everyone.

Here are my top tips for improving the sugar ratio and quality in your baked goods to make sure they still taste amazing:

(Remember, I’m a professional chef and I’m known for my healthier desserts because they’re so darn good!)