Low-Carb Diet Misconceptions and Why Restricting Carbs Fails in Perimenopause
The fiber content of carbohydrates is often the defining difference between a blood sugar spike and steady levels.
Low-carb diets can backfire for women over the age of 40, as hormonal shifts make blood sugar harder to manage.
Rice, grains, cornbread, and sweet potatoes don’t have to be removed from your diet, you just need to learn what to eat them with.
One of the many myths of diet culture is that the key to sustainable weight loss is extreme carbohydrate reduction. Carbs get such a bad rap that it’s easy to forget that they’re your body’s primary source of energy. What the focus should be on is the quality of your carbs and what you pair them with. This is especially true for women over the age of 40. As your hormones begin to fluctuate, so does your insulin resistance.
Glucose Is Energy
Your body processes carbohydrates into glucose, your body’s primary source of cellular energy. When you consume more glucose than your cells can use, it spikes your blood sugar levels This leads to a boost in energy, followed by a crash. Consuming complex carbohydrates paired with the right nutrients supports steady energy and stable glucose levels.
Myth 1: All Carbs Cause Weight Gain
Carbohydrates don’t automatically contribute to weight gain or high blood glucose levels. The type of carbohydrates you consume, and what you pair them with, influence how your body processes carbs.
Complex carbohydrates: Complex carbs are minimally processed. Due to their fiber content and starch structure, your body releases glucose gradually. When paired with the right foods, release is slowed further.
Processed carbohydrates: Processed carbs (aka. refined carbs) have most of the fiber stripped during processing. Without fiber, your body digests them faster, causing your blood sugar to spike.
Myth 2: If It’s Labeled “Made with Whole Grains,” It’s Blood-Sugar Friendly
Products labeled “made with whole grain” aren’t always complex carbohydrates. This phrase is a marketing term that some food products used to make their products sound “healthy”. So, it’s not a matter of counting or reducing the carbs in your diet. You must read the label to determine if a product is ultra-processed.
Myth 3: Rice, Cornbread, and Other Grains Have to Go
A common carb misconception is that you must eliminate your favorite grains, carbs, and treats from your diet. The solution is to build most of your meals around complex carbs, paired with a balance of protein, fat, and fiber. However, you may need to elevate the carbs in your diet. For example, switch from white bread to a truly whole-grain bread. Most non-diabetic adults can still enjoy processed carbs in moderation.
Why Low-Carb Diets Can Backfire in Women Over 40?
Often thought of only as a sex hormone, estrogen plays a role in how glucose is absorbed into your muscles. As estrogen levels drop, blood sugar becomes more difficult to manage. Instead of cutting carbs, improve carb quality, tailor intake to your health and lifestyle, and pair with protein. Resistance training also helps your muscles properly absorb and utilize glucose.
Cutting carbs too aggressively when estrogen is low may increase cortisol and suppress thyroid hormones, which increases insulin resistance.
Low estrogen can decrease production of melatonin, which can lead to insomnia. Poor sleep increases AM glucose levels.
How Much Carbs Do You Need Per Day?
The Dietary Guidelines for Americans recommend 22 to 34 grams of complex carbohydrates a day for most adults.
Let’s Discuss How Many Carbs Your Body Needs Per Day
Your age, gender, health, and level of physical activity are all factors that influence how many carbs your body requires. In addition to counting carbs, they must be spread throughout the day and paired with protein, healthy fats, and soluble fiber. As a registered dietitian, I work with you to create a meal plan that supports your whole-body health. Reach out to learn more or start with my Cardiometabolic Risk Quiz.