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3 Reasons Why Carbs are Important in Perimenopause
Perimenopause, often referred to as the time “around menopause” can occur anywhere from 4-10 years prior. The average age of menopause is 51, and while perimenopause often starts in the early to mid-40’s, it can start as early as 35.
Perimenopause is known for turbulent hormonal changes that affects a woman’s emotional, mental and physical well-being. Mental changes are often described as an inability to concentrate or short-term memory loss, both of which are often described by women as having “brain fog.” Emotional changes usually include things like anxiety, depression, mood swings or worsening PMS symptoms. There are also vast physical changes that occur such as vasomotor symptoms like hot flashes, night sweats and heart palpitations, bloating and other GI symptoms, as well as fatigue, headaches, joint pain and many more.
The upside of all these changes occurring is that it’s often a time when we as women really start to pay more attention to our nutrition and wellness needs, which can greatly impact how we feel overall. But amidst all the advice on managing these changes, there’s one common misconception: that we should cut out ALL carbs or avoid certain carbs during perimenopause. This is NOT a wise choice, as it’s important to nourish our bodies with a balance of all the macronutrients, including carbs, which serve as the primary fuel source for the body.
Energy Source
Carbs: Our Bodies Preferred Fuel Source
During perimenopause, hormonal changes can zap your energy levels, leaving you feeling constantly drained. The main function of carbohydrates is to provide the body with energy. When we eat carbs, they get broken down and digested into the form of glucose (aka blood sugar) before entering the bloodstream. Glucose is then taken up by the cells to produce a fuel molecule called adenosine triphosphate or ATP. Cells then use ATP for a wide variety of metabolic tasks.
Simple VS Complex Carbs
Let’s start with simple carbs. These are sugars made up of shorter chains of molecules that convert to blood glucose more quickly, especially when consumed without the presence of fiber, protein or fat. Complex carbs are made up of longer chains of sugar molecules, such as starches, that take the body longer to digest compared to simple carbs. Some examples of simple carbs include candy, soda, honey, maple syrup, white or brown sugar, fruit juice and many baked goods. Complex carbs include foods such as pasta, rice, oats, quinoa, beans, fruits and vegetables.
Mood & Brain Health
Blood Sugar Balance
Carbs play an important role in regulating blood sugar, in particular carbs that contain fiber. However, hormonal fluctuations in perimenopause can make it harder for your body to manage blood sugar levels. Choosing complex carbs that are high in fiber helps slow down the absorption of sugar into your bloodstream, preventing unwanted energy crashes and mood swings.
Complex Carbs and Mood Swings
Carbs play a role in the production of neurotransmitters, the chemicals that regulate mood. Mood swings and anxiety are common during perimenopause. Certain complex carbs, like those found in many fruits and sweet potatoes, can contribute to a healthy neurotransmitter balance and support mood stability.
Fiber
Gut Health
Fiber includes the parts of plant-based foods that your body doesn’t digest or absorb directly into the bloodstream unlike carbohydrates, protein and fat. Fiber is found in many foods like fruits, vegetables, grains, beans, legumes, nuts and seeds. There are two types: soluble and insoluble.
Soluble fiber: Helps with digestion by dissolving in water to form a gel-like substance, making it easier to pass through your GI tract
Insoluble fiber: Does not dissolve in water meaning it helps other materials pass more quickly and aids in constipation and bloating
Fueling Your Journey Through Perimenopause
Carbs are an essential part of a balanced eating plan during perimenopause, especially when it comes to increasing energy and preventing mood swings. By choosing complex carbs and pairing them with other nutrient-rich foods, you can manage your energy levels, balance blood sugar and help prevent major fluctuations in your mood.
Looking for more tips on healthy eating during perimenopause? Follow me on Instagram!
Leslie Weidner has been a registered dietitian for over a decade. Her struggle with all the changes that came with perimenopause led her to focus her practice on helping alleviate symptoms through simple nutrition and lifestyle changes.
References:
https://www.medicalnewstoday.com/articles/325171#complex-carbohydrates
