Carbohydrates often take a backseat to protein when it comes to nutrition advice for women during menopause. However, this is a misconception that can lead to an imbalanced diet. Experts agree that carbohydrates are essential for energy, brain function, and overall well-being.
One common myth is that sugar isn’t a carbohydrate. Dr. Pinchieh Chiang, a board-certified family physician, clarifies that “carbs aren’t the enemy—they’re a key player in thriving through midlife.” Sugars, including natural sugars found in fruit and dairy products, are part of the three main types of carbohydrates: sugar, starch, and fiber.
Another myth is that artificial sweeteners are worse than added sugar. While some studies suggest potential health risks with overuse, moderate use can be helpful for people managing insulin resistance or prediabetes. It’s essential to consult with a doctor before making significant changes.
The body doesn’t need simple sugars as its primary energy source. Dr. Jessica Corwin explains that “your body can get glucose from a range of healthy carbs like fruit, beans, and grains.” Balanced meals with fiber and protein provide more stable energy than quick sugar hits.
Eliminating sugar completely during menopause is not the best approach. Dr. Corwin suggests allowing for some natural sugars in nutrient-rich contexts, such as dark chocolate with almonds or honey in oats.
Eating low-carb may not be the best strategy for everyone during perimenopause and post-menopause. Carbohydrates from whole plant sources can still contribute to a balanced diet. In fact, choosing complex carbs like whole grains and fruit can support a healthy weight and overall well-being.
Finally, protein is just as crucial as carbohydrates. Both are necessary for energy, muscle repair, and satiety. A balanced diet that includes both protein and carbohydrates is essential for maintaining optimal health during menopause.
Source: https://www.prevention.com/food-nutrition/a65498357/myths-about-carbs-and-sugar