Protein gets a lot of attention these days, for good reason, but carbs are an important part of a healthy diet, too. Unfortunately, myths about carbs and sugar abound—leading some women to be overly avoidant of the macro.
Meet the experts: Pinchieh Chiang, D.O., a board-certified family physician at Circle Medical, Jessica Corwin, M.P.H., R.D.N., a dietitian and menopausal health coach at Respin Health, and Lauren Manaker, M.S., R.D.N., L.D., a Charleston-based registered dietitian.
It’s true that your body may react to carbs differently before and after menopause: “Hormonal shifts during menopause, particularly the drop in estrogen, can change how the body processes carbohydrates,” says Pinchieh Chiang, D.O., a board-certified family physician at Circle Medical. “Some women develop more insulin resistance around this time, which means their bodies don’t manage blood sugar as efficiently,” she continues. “As a result, they may be more sensitive to spikes and crashes in blood glucose, which can affect energy, appetite, and even mood.”
However, that doesn’t mean carbs should be avoided altogether. And in fact: “Carbs aren’t the enemy—they’re a key player in thriving through midlife,” says Jessica Corwin, M.P.H., R.D.N., a dietitian and menopausal health coach at Respin Health. Instead, experts including Dr. Chiang suggest focusing more on complex, fiber-rich sources of the macro, like vegetables, whole grains, legumes, and fruits, and reducing refined sugars (like those found in packaged desserts) and ultra-processed carbohydrate sources (like those found in chips and fast food).
With that in mind, here are some common misconceptions around carbs and sugar to have on your radar.
Myth #1: Sugar isn’t a carb.
Sugar is a carb, but not all carbs are sugar, says Corwin. Sugar is actually one of three types of carbohydrates, which also include starch and fiber, Corwin explains. “Sugar is the simplest form—think table sugar, honey, or the natural sugars in fruit (fructose) or dairy (lactose),” she adds. “But complex carbs like quinoa or black beans? Those are in the same family, just with more fiber, protein, and staying power.”
Simple sugar is the easiest to over-consume because it’s not satiating and has the least nutritional value. It quickly spikes blood sugar, whereas fiber and starch, also known as complex carbs, are broken down with a more gentle and steady blood sugar release that provides the body with more energy for longer.
“I like to incorporate sugar when it helps you to make whole foods more palatable,” says Corwin. “Perhaps a drizzle of a balsamic glaze over roasted vegetables, a spoonful of pure maple syrup over acorn squash, chocolate hummus with strawberries or cucumber, or even a drizzle of honey in green tea,” she says. Just be mindful of your overall total. “The American Heart Association recommends we keep the total to six teaspoons (24 grams) or less per day.”
Myth #2: The sugar in fruit and candy get processed in the same way.
The belief here is that natural sugars and added sugars are one and the same, which isn’t necessarily true. “The sugar in fruit comes packaged with fiber, antioxidants, and water, which helps slow absorption and supports metabolic health,” says Dr. Chiang. “It’s a very different scenario from drinking a sugary beverage or eating candy.” Fiber from foods with natural sugars like fruit can also help maintain digestive regularity, lower cholesterol, and promote satiety, she adds.
Myth #3: Artificial sweeteners are worse than added sugar.
The data is still evolving, and some potential health risks related to the overuse of artificial sweeteners have surfaced. But, moderate use of some low-calorie sweeteners may be helpful for people trying to reduce their added sugar intake, especially if they’re managing insulin resistance or prediabetes, says Dr. Chiang. “It really depends on the individual’s overall diet and response,” she concludes, which means it’s best to talk to your doctor before upping your artificial sweetener intake if you have one of these conditions.
Myth #4: Your body needs sugar for energy.
Yes, glucose is technically the body’s preferred energy source, explains Corwin, but you don’t need to get it in its simplest form, especially because those quick hits are just that, quick, and won’t sustain you for very long. “Your body can get glucose from a range of healthy carbs like fruit, beans, and grains,” Corwin says. “Balanced meals with fiber and protein keep your energy more stable than a sugar hit ever could.”
Myth #5: You should eliminate sugar completely during menopause.
It’s true that when estrogen declines during menopause, insulin sensitivity becomes a concern, Corwin reiterates. “Yet this all-or-nothing thinking is the real problem,” she says. “Total elimination usually leads to craving and eventual overdoing it.”
“A little sugar in a nutrient-rich context can absolutely fit in a balanced plan.”
Corwin recommends trying dark chocolate with almonds or honey in oats when cravings strike.
Myth #6: Eating low-carb is the best strategy during perimenopause and post-menopause.
“While some people do well with reduced-carb patterns, others may not,” says Dr. Chiang. “Carbohydrates, especially those from whole plant sources, can still be part of a balanced, nourishing diet in menopause.”
“Overeating any food can lead to weight gain, not just carbs,” adds Lauren Manaker, M.S., R.D.N., L.D., a Charleston-based registered dietitian.
“Carbs are an essential energy source, and choosing nutrient-dense options like whole grains and fruit can actually support a healthy weight.”
Complex carbs are also contributors to other aspects of health, such as supporting your gut microbiome, keeping the stress hormone cortisol in check, and helping to produce serotonin for mood and melatonin for sleep, Corwin says. So, instead of cutting carbs, she recommends focusing on quality.
Myth #7: Protein is more important than carbs.
“Both are important,” emphasizes Manaker. “Protein helps with muscle repair and satiety, while carbs are your body’s primary energy source. A balanced diet includes both.” It’s true that protein becomes vital for maintaining muscle mass and metabolism as estrogen declines; however, carbs provide a primary fuel source for the brain and muscles, adds Dr. Chiang. So they’re just as crucial.
The bottom line
Complex carbs and natural sugars are essential for energy, brain function, and overall well-being. During menopause, they can support mental clarity, digestion, mood, and more.
Source link
