Are Carbs the Enemy During Menopause? A Balanced View

“I’m going Keto”, “I’m low carb”, I’m NO carb!”, “I’ve sworn off bread for good!”. I hear so many variants of these sentences around eating carbohydrates during peri-menopause and menopause.

Then I’m asked - “Why am I feeling so tired?”, “Gosh I’m moody”, “Has my brain fog become even worse? Is that possible?” and finally “I’m dreaming about croissants/bread/enter your favourite carb here right about now!”.

Sound familiar?

Carbs have become the villain of the menopause years. Everywhere you turn, there’s another headline screaming that carbs are the reason your jeans don’t fit like they used to. But here’s the truth: carbs are not the enemy — unbalanced carbs are.

So let’s unpack that because by cutting out carbohydrates completely, you might be missing out on some vital nutrients and your brain will definitely miss the glucose which it uses as energy to power it.

Why Carbohydrates has got a bad name.

There is definitely truth that during perimenopause and menopause your body won’t handle metabolising carbs in the same way as it used to. As you know, during perimenopause and menopause, oestrogen and progesterone levels drop — and those hormones play a big role in how we use and store energy. With less oestrogen around, our cells become more insulin resistant, meaning we don’t process carbohydrates as efficiently.

The result? Energy highs and crashes, more fat storage (especially around the middle), and the dreaded “why am I so tired after lunch?” feeling.

So, yes — the body changes. But cutting carbs completely? That’s like firing an entire department when all you really needed was a new manager.

Carbs feed your brain, literally!

Your brain runs primarily on glucose — and carbs are its favourite fuel. When women cut carbs too low for too long, they often notice foggy thinking, low mood, anxiety, and even disrupted sleep. Sound like menopause symptoms? Exactly.
Sometimes it’s not the hormones causing chaos — it’s the lack of fuel.

The problem is not carbs per-se, it’s the type of carb we are fuelling our body and brain with.

The Good, The Bad, The Balanced

Not all carbs are created equal. There’s a big difference between:

• Highly processed carbs (white bread, pasta, pastries, sugary snacks) that spike your blood sugar and tank your energy…
  and

• Complex carbs (vegetables, legumes, fruit, whole grains) that deliver steady energy, fibre for gut health, and nutrients that support hormone balance.

With highly processed carbs, I tell my clients to literally think - I’m eating pure sugar - because you basically are. After you eat the processed carbs your body converts it to glucose (sugar). Your body then gets this intense sugar hit and it will spike and then crash your energy. Also, excess sugar in the blood is a threat to your internal organs..so your smart body takes it out of the blood and stores it …yes in fat cells.

When you pick the right carbs, you’ll actually help manage blood sugar, weight, and mood — not sabotage them.

The right balance for menopause

A balanced plate during this phase of life might look like this:

• Half your plate: colourful non-starchy veggies (broccoli, spinach, peppers)

• Quarter: quality protein (chicken, eggs, salmon, tofu)

• Quarter: complex carbs (sweet potato, quinoa, brown rice, lentils)
  And don’t forget healthy fats — olive oil, avocado, nuts — they keep hormones happy.

Aim for carbs that look like they remember being a plant!

Carbs help regulate cortisol (your stress hormone) and promote serotonin (your happy hormone). So yes — that comforting bowl of oats or quinoa salad actually helps your mood and stress response. Balance, not elimination, is the key.

So no — you don’t have to break up with bread.
Just choose your carbs like you’d choose your friends: nourishing, reliable, and not full of drama.

Carbs aren’t the villain. They’re the misunderstood co-star that just needs better direction. Focus on whole, unprocessed carbs, pair them with protein and fat, and you’ll keep your energy stable, your brain sharp, and your hormones happier.

Put the mask on you first, chose your carbs smarter and thrive again!

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