Carbohydrates sometimes (often!) get a bad rap - but did you know that the right types of carbs are essential for women, especially during the menopause transition?
Here’s how they can make a real difference in your daily energy, mood and even sleep:
1. Carbs for Steady Energy
If you’ve ever felt a mid-afternoon slump, that’s your body calling out for energy. Carbohydrates, especially starchy ones like sweet potatoes, oats and brown rice, are your body’s main energy source. They break down into glucose, fuelling your muscles and keeping you energized through the day. This can be especially helpful if you’re working out ⛹️♀️
2. Carbs for Mood Support Mood swings and emotional ups and downs are common in perimenopause, and carbs can actually help! Carbohydrates support the production of serotonin, a hormone that promotes relaxation and improves mood. This can make a real difference in helping you feel balanced and calm 🧘♀️
3. Carbs for Better Sleep
Struggling to get a good night’s sleep? Eating carbs at dinner - especially starchy carbs - can promote better rest by boosting tryptophan, an amino acid that helps your body produce melatonin, the sleep hormone. Try adding a bit of rice or root vegetables with your evening meal to see if it helps you unwind 😴
4. Carbs for Heart and Vascular Health
Whole grains and root vegetables are often rich in fiber, which supports heart health by managing cholesterol and promoting good digestion. Purple sweet potatoes, for example, are packed with antioxidants that protect blood vessels, reduce inflammation, and improve blood flow—critical for muscle recovery and overall wellness.
5. Carbs for Weight Management
Including complex, fiber-rich carbs in your diet can help keep cravings in check. Women often experience new challenges in weight management during menopause, and having satisfying, nutrient-dense carbs in meals can prevent those energy dips that lead to reaching for quick, sugary snacks.
Practical Ways to Add Healthy CarbsHere are some simple, nutritious options you can easily add to your meals:
Breakfast: Start your day with oats or whole-grain toast 🥣
Lunch/Dinner: Include a side of sweet potatoes, brown rice or quinoa 🍠
Snacks: Try fruits like berries, which offer natural carbs and fiber without a sugar spike 🫐
Remember, the key is to choose whole, unrefined carbs that provide fiber and nutrients. These carbs will not only fuel your body but support your overall health as you transition through menopause.
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