Carbs in Midlife: 10 Things Worth Knowing
- Team Yara - Writing
- Sep 17
- 2 min read
By Yara, Editor-at-Large
Carbohydrates often get the blame for everything from low energy to stubborn weight gain. In truth, the story is more nuanced. Here are ten points worth keeping in mind during pre-menopause and menopause.
1. Energy supply
Carbs remain the body’s primary fuel, especially for the brain. Cutting them too low can trigger fatigue and mood swings.
2. Fibre matters more than ever
Whole grains, legumes and vegetables provide fibre, which helps with digestion, blood sugar stability and cholesterol control.
3. Blood sugar sensitivity rises
Hormonal shifts affect insulin response. Midlife women may notice sharper spikes and dips in energy after eating refined carbs.
4. Weight management
Research shows balanced carb intake, paired with protein and healthy fats, supports satiety and helps reduce overeating.
5. Bone health
Certain carb sources, like fruit and vegetables, provide potassium and magnesium, both linked with stronger bones.
6. Heart protection
Wholegrain carbs have been linked to lower cardiovascular risk, which becomes more relevant post-menopause.
7. Mood and sleep
Low-GI carbs in the evening can raise serotonin, which supports better sleep and calmer moods.
8. Gut microbiome support
Resistant starch from foods like oats, beans and cooled potatoes feeds beneficial gut bacteria, which play a role in hormone metabolism.
9. Refined carbs still a challenge
White bread, pastries and sweetened drinks push up inflammation and promote weight gain. This effect appears more pronounced during the menopause transition.
10. Balance beats extremes
Long-term studies show that moderate carb diets with an emphasis on quality (whole grains, fruit, vegetables) are associated with healthier ageing compared with very low or very high carb patterns.
What’s next: you don’t have to cut out carbs. The smarter move is to notice which carbs support your energy, your gut and your mood, and which ones leave you on the crash-and-burn rollercoaster.
Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment. It is not intended to replace advice from your doctor or other registered health professional.
Comments