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You’ve likely heard that during midlife, it’s essential to increase protein, focus on produce, drink more water, and watch your sugar intake. But what about carbs? Are they really the villain that mainstream fitness and nutrition media make them out to be?
Listener Lynell asks: “I always thought whole grains like oatmeal, whole grain bread, and brown rice were complex carbs and had nutrition, but I’ve heard advice to limit all carbs if you’re menopausal. What’s the truth, and how many servings of carbs a day do you recommend?”
To get the facts straight, I sat down with Dr. Federica Amati, Head Nutritionist for the personalized health company, Zoe, and author of Recipes for a Better Menopause and Every Body Should Know This. With her expertise, we tackled some of the most confusing carb questions for midlife women.
Carbohydrates are not the enemy—especially when they come from whole, nutrient-dense sources. Whole grains, fruits, and vegetables provide fiber, vitamins, and essential nutrients that support digestion, energy levels, and hormonal balance. However, the type and quantity of carbs matter.
Processed carbs—like white bread, pastries, and sugary snacks—can spike blood sugar and contribute to weight gain, inflammation, and energy crashes. This is especially relevant during menopause when hormonal shifts make blood sugar regulation more challenging. Reducing processed carbs and prioritizing whole, fiber-rich sources can help maintain energy and overall health.
The ideal amount varies based on activity level, metabolism, and personal health goals. Dr. Amati recommends focusing on quality over quantity. Instead of fearing carbs, choose whole grains, legumes, starchy vegetables, and fruits while balancing them with proteins and healthy fats.
Carbs are not the enemy, but quality matters. Focus on fiber-rich, whole food sources while reducing processed, high-sugar options. Your body—and your energy levels—will thank you!
Want to learn more? Tune in to my conversation with Dr. Amati to get the full scoop on carbs in midlife!
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