The Best Kind of Carbs to Eat in Menopause

For years, women in midlife were told that the key to losing weight was to eat less—especially fewer carbs and fats. But as hormones shift in menopause, that strategy is proving to have the opposite effect. Cutting out a whole macronutrient, like fats or carbohydrates, can cause more stress on the body. We need fats for nutrient absorption, hormone synthesis, and organ protection. We need carbs for energy, for fibre, and nutrients. Without these important food groups, a woman’s body will function differently, and it might not lead to the way you want to feel.

So, what should women in menopause eat? What types of carbs are best? Read on as our menopause Nutritionist breaks down the difference between carbs and which ones are the better choice for maintaining a healthy weight.

We’ve all heard of “good” and “bad” carbs. These terms usually refer to complex vs. refined carbs, and we want more of the former. The language in the food space is shifting a bit to be more friendly and less negative. Let me introduce slow carbs—a category of carbohydrates that digest gradually, stimulate your natural GLP-1 hormone production, support blood sugar balance, and work with changing hormones rather than against them. That’s why more women in menopause who are focused on body composition—not just the number on the scale—are intentionally eating more of the slow carbs, instead of cutting carbs completely.

What Are Slow Carbs?

Slow carbs are carbohydrates that digest and absorb gradually. They lead to a slower, steadier rise in blood sugar and insulin. We want this because as estrogen declines in menopause, it can cause more insulin resistance. When your body doesn’t utilize insulin efficiently, it can lead to fat storage, especially around the mid-section (hello, meno belly!)

Higher carbohydrate quality, is linked to fewer menopausal symptoms.

PubMed 12117929

Examples of slow carbs include:

• Beans and lentils: Black Bean Brownies, Red Lentil Pasta Sauce, Tuscan Bean Soup, White Bean Turkey Chili
• Chickpeas: Hummus, Chickpea Caesar Salad, Chocolate Chickpea Spread
• Quinoa: Use it in place of rice in Power Bowls, mix it into oatmeal or salads
• Steel-cut or whole grains: Choose whole grain flours, pasta, breads, or make your own bread
• Wild or whole grain rice
• Leafy greens: Stir into soup, enjoy in salads, or use in place of bread in wraps and burgers
• Bell peppers: Add them to stir fry, use them in place of lasagna noodles or nacho chips
• Tomatoes: Are the base in homemade pasta sauces, pizza, or add to salads
• Squash and pumpkin: Baked spaghetti squash makes a good alternative to pasta
• Eggplant
• Zucchini: Spiralized zucchini easily replaces spaghetti noodles, tortillas in enchiladas, or add it to baking
• Mushrooms: Shiitake, portobello, bella, crimini, oyster
• Fruit: Apples, berries, lemon, lime, peaches, plums, papaya, grapefruit, oranges, avocado, olives
• Sweet potatoes (especially when paired with protein and fat): Leave the skins on for extra fibre
• Cruciferous vegetables: Brussels sprouts, broccoli, cauliflower, kale, cabbage, bok choy

Examples of refined carbs to avoid or limit

• Baked goods, tortillas and bread made with white flour
• White rice
• Pasta
• Packaged cereals, crackers, chips

Why Blood Sugar Matters More in Menopause

• Declining estrogen can increase insulin resistance
• More insulin resistance = easier fat storage, especially around the abdomen
• Frequent blood sugar spikes can:
  • Increase cravings
  • Drive fatigue from blood sugar spikes and crashes
  • Make fat loss harder (when insulin is spiked, you won’t burn fat)
• Slow carbs help keep glucose and insulin more stable throughout the day

Slow Carbs Support Lean Muscle (Not Just Fat Loss)

Body composition refers to fat mass and muscle mass. I use a body composition scale to monitor both in my menopause clients. As you lose weight, you also lose muscle mass. But, muscle is metabolically active, and is especially important in midlife. Many Nutritionists recommend eating more protein, healthy fats, and slow carbs. Here are ways that slow carbs can support lean muscle:

Slow carbs:

• Provide steady energy for strength training and cardio (running, cycling, HIIT)
• Reduce muscle breakdown -If you don’t properly refuel post-workout with slow carbs and protein, your body will break down muscle and pull nutrients from your bones to recover
• Support recovery when paired with protein

• This is key for women trying to look and feel stronger, not smaller

They Improve Satiety and Reduce the “Carbs are Bad” Mindset

• Fibre and resistant starch increase fullness hormones
• Women feel satisfied for longer, making overeating less likely
• Less restriction = better consistency
• This supports sustainable fat loss rather than short-term weight drops

Gut Health Benefits That Influence Weight, Mood and Hormones

Slow carbs feed beneficial gut bacteria. A healthier gut can:

• Improve insulin sensitivity
• Support estrogen metabolism
• Boost the immune system
• Improve skin health
• Improve the brain-gut connection and mood
• Reduce inflammation linked to weight gain

Slow Carb Tips

Slow carbs work best when:

• Paired with protein, healthy fats, and fibre
• Eaten in appropriate portions. If you want to get to know what a perfect portion is for you, consider this custom meal plan
• Included as part of a balanced meal (not eaten alone)