Carbs: The Energy Source Your Body Handles Differently Now

If there’s one nutrient that’s been blamed for weight gain and cravings, it’s carbohydrates. But like fat and protein, carbs aren’t the problem – how you eat them is.

During the menopause transition, declining estrogen affects insulin sensitivity, blood sugar regulation, and how your body stores fat. That means the type and amount of carbohydrates you eat can make a big difference in how you feel1.

Why is fiber important for menopause transition?
Fiber is a type of carb that helps control blood sugar, supports gut health, and keeps you feeling full. As estrogen declines, fiber becomes a key tool to manage cravings, prevent insulin resistance, and support weight stability in menopause.

The Carbohydrate Basics

Carbohydrates are your body’s preferred source of quick energy. Once eaten, they break down into glucose, which fuels your brain, muscles, and organs. Your body stores extra glucose in the liver and muscles as glycogen, but that storage space is limited. Once full, excess glucose is converted into fat2. Hello, muffin top!

Simple Carbs

Monosaccharides and disaccharides are quickly digested and can cause rapid spikes in blood sugar. Think sugary drinks, white bread, and pastries.

Complex Carbs

Oligosaccharides and polysaccharides take longer to break down and provide more fiber, vitamins, and minerals. Think whole grains, legumes, vegetables, and fruits.

A word about fiber:
Fiber is a type of carbohydrate your body can’t digest. That might sound useless, but it’s incredibly helpful. It slows digestion, stabilizes blood sugar, supports your gut health, and helps you feel full longer – something most women need more of during the menopause transition3, 4.

How Do Carbohydrate Needs Change?

Carbohydrates are your body’s preferred fuel source, especially for your brain, which needs about 130 grams of glucose daily just to function. But here’s what most women don’t realize: estrogen has been quietly helping your body handle carbs efficiently for decades5.

Estrogen enhances insulin sensitivity, helps muscles absorb glucose, and even suppresses appetite. It’s like having a metabolic assistant that keeps your blood sugar stable and your energy steady. 

In your reproductive years, estrogen keeps insulin sensitivity high and glucose metabolism smooth. You could probably handle that afternoon cookie without much consequence. Standard guidelines of 45-65% of calories from carbs work well for most women, especially if they’re active6.

As estrogen fluctuates and declines during perimenopause, insulin sensitivity starts dropping. Many women notice they gain weight more easily, especially around the middle, even without eating more. Blood sugar crashes become more common, and that bagel-and-coffee breakfast might leave you ravenous by 10 AM7.

With estrogen’s protective effects gone in postmenopause, insulin resistance becomes more pronounced. The risk of developing type 2 diabetes increases, and visceral fat – which secretes inflammatory compounds that further impair insulin action – becomes more stubborn8.

Quality Over Quantity: The Carb Strategy That Works

The solution isn’t to eliminate carbs – your brain and muscles need them. It’s about choosing carbs that work with your changing biology, not against it. 

• Focus on fiber-rich, complex carbohydrates while reducing refined sugars and starches.
• The best choices are unprocessed foods (whole foods), such as steel-cut oats, sweet potatoes, quinoa, beans, and berries.
• Aim for 45–50% of calories from quality carbs, paired with protein and healthy fats9.

If you eat ~1,800–2,000 kcal/day, aim for 45–55% of your calories from carbohydrates. That’s about 200–275g of carbs/day. 

Fiber: Your Best Friend During Menopause

Fiber slows carbohydrate absorption, prevents blood sugar spikes, and helps with satiety. Aim for 25–30 grams of fiber daily, though some experts recommend even more (30–45g) for women in menopause transition10, 11. Some of the highest-fiber foods include:

• Chia seeds: 34g per 100g
• Lentils (cooked): 8g per 100g
• Black beans (cooked): 9g per 100g
• Raspberries: 6.5g per 100g
• Oats (dry): 10g per 100g