I’ve spent a lot of time on the blog educating on the importance of of protein and fiber and figured it’s time to talk about carbohydrates. Carbs have taken on the villain role in our society and I’m seeing women avoid consuming carbohydrates like they poisonous.
It is true that as we age, our carb tolerance unfortunately changes. That means eating the same bowl of pasta at age 20 will have a different impact on your blood sugar than at age 40. However, there are strategies you can use to continue to enjoy carbohydrates while managing your blood sugar.
Why Carbs Get a Bad Rap
- Keto and other low-carb diet plans gained popularity over the last decade, promising fast weight loss and blood sugar control.
- Carbs aren’t inherently “bad” – it’s often about the quality , quantity, and context in which we eat them.
- Ultra processed carbs (think candy, chips, cookies, etc.) do spike blood sugar and provide little nutrition. But fiber-rich carbs (beans, lentils, root vegetables, whole grains) are essential for gut health, hormone balance, and energy.
Carbs + Women’s Health
- For women in Perimenopause, Menopause, and Beyond: Carbs can be supportive, not destructive. Fiber helps manage cholesterol and digestion. Resistant starches (think cooled potatoes, beans, and oats) feed beneficial gut bacteria.
- Pair Carbs for Blood sugar control: Pairing carbs with protein, fat, and/or fiber helps slow down the absorption and blunts glucose spikes.
- Exercise and Energy: Fasted workouts are not a smart way for women to train. Carbs before and after a workout can help women workout harder, longer, and recover better.
- Walk after Carbs: Moving your body, even a 10 minute walk, after consuming carbohydrates can help blunt a glucose spike. When I wore my CGM (continuous glucose monitor) I was annoyed how beans spiked my blood sugar, but amazed how quickly I could drop my numbers from walking.
What Carbs to Include and What to Avoid
- Best: Lentils, beans, chickpeas, sweet potatoes, oats, quinoa, brown rice, sourdough, berries, apples.
- Moderation: White rice, white potatoes, pasta — when balanced with fiber, protein and/or fat, they can absolutely be part of a healthy pattern. I’ll also add that even high-quality carbs can work against you if you consistently overeat them at the expense of protein, or if they push your calories too high. My philosophy: you can eat anything you want — just not as much as you want.
- Minimal: Ultra-processed baked goods, sugary cereals, refined white bread, soda, chips, you get the idea. These foods can be fun every once in a while, but should not be consumed on a daily basis. Carbs are not necessarily the villain of the story, but the added sugars found in highly processed carbohydrate rich foods.
Anyways, it makes me sad when women feel like they have to completely cut out carbs to control their weight, blood sugar, and hormones. Completely cutting out a macronutrient puts you at risk for not getting in adequate micronutrients and fiber found in a lot of those food. Being smart with the type of carbohydrate consumed, portions and pairing can greatly impact your carb tolerance.
xx, A
