The Benefits of Low-Carb Eating During Menopause

Menopause is a time of significant hormonal changes that can affect many aspects of health, including weight management, mood, energy levels and cardiovascular health. One of the most effective dietary approaches to support these changes is low-carb eating. This isn’t about following a fad; it’s about adopting a sustainable and scientifically backed way of eating that balances hormones—including insulin—and supports overall well-being during this transitional phase.

Insulin Resistance and Menopause

As we age, particularly during menopause, our bodies become more prone to insulin resistance. This means the body’s cells become less responsive to insulin, a hormone that regulates blood sugar levels. Insulin resistance can lead to weight gain (especially around the middle), energy crashes and an increased risk of type 2 diabetes and cardiovascular disease.

Low-carb eating helps address insulin resistance by reducing the need for the body to produce large amounts of insulin. By focusing on nutrient-dense, low-carb foods, you can stabilise blood sugar levels, reduce insulin spikes and improve the body’s sensitivity to this important hormone. This stabilisation can have a knock-on effect on mood, energy levels and fat storage, making it easier to navigate the challenges of menopause.

Total Carbs vs. Net Carbs and Why Fibre Matters

When counting carbohydrates, it’s important to understand the difference between total carbs and net carbs:

  • Total Carbs: The complete amount of carbohydrates in a food, including fibre and sugars.

  • Net Carbs: Total carbs minus fibre. Fibre is not digested and does not raise blood sugar, so it’s subtracted when calculating net carbs.

For example, if a food contains 10 grams of total carbs and 4 grams of fibre, its net carb count is 6 grams.

Avocado 12g Carbs and 10g Fibre = 2g net carbs

2 tbsp chia or flax seeds 12g carbs and 10g Fibre = 2g net carbs

Why Fibre Matters:

  • Fibre supports digestive health, which is crucial during menopause as digestive issues can become more common. A healthy microbiome supports balanced oestrogen levels.

  • It promotes feelings of fullness, helping to control appetite.

  • Fibre can slow the absorption of sugar into the bloodstream, minimising blood sugar spikes and helping with insulin regulation.

By focusing on net carbs and choosing fibre-rich foods, you can enjoy a satisfying diet that supports metabolic health and hormonal balance.

Choosing Low-Glycemic Load Carbohydrates

So we can see that not all carbohydrates are created equal. When eating low-carb, it’s also important to choose carbohydrates with a low glycemic load (GL). This measures how a food impacts blood sugar levels, taking both the amount (portion size) and quality of carbs into account.

Low-GL Carbohydrates to Include:

  • Non-starchy vegetables (e.g., spinach, kale, broccoli, peppers)

  • Berries (e.g., raspberries, blueberries, strawberries)

  • Nuts and seeds

  • Legumes in moderation (e.g., lentils, chickpeas)

These foods release sugar into the bloodstream slowly, avoiding dramatic blood sugar spikes and crashes, which can worsen energy and mood swings during menopause.

How Many Carbs is Low-Carb?

A low-carb diet generally involves consuming anywhere from 20 to 100 grams of net carbs per day, depending on individual goals and needs. For many menopausal women, starting at 50-75 grams of net carbs per day is a manageable and effective range to:

  • Improve insulin sensitivity

  • Promote fat burning

  • Stabilise energy levels and mood

It’s worth noting that low-carb doesn’t mean no-carb. The focus is on quality over quantity, ensuring that the carbohydrates you do consume are nutrient-dense and low in glycemic load.

Why Low-Carb is Not a Fad

Low-carb eating has decades of scientific research supporting its benefits for metabolic health, weight management, and cardiovascular markers like cholesterol and blood pressure. Unlike restrictive fad diets, a low-carb approach is about nourishing the body with real, whole foods tailored to individual needs.

For menopausal women, this way of eating aligns with the body’s changing physiology. By reducing carbohydrate intake, you can:

  • Balance blood sugar and insulin levels, which stabilises energy and mood.

  • Reduce visceral fat (the type of fat stored around organs), improving metabolic and cardiovascular health.

  • Support healthy cholesterol and blood pressure levels by minimising inflammation and improving lipid profiles.

Conclusion

Low-carb eating offers menopausal women a powerful tool to navigate hormonal changes with greater ease and resilience. By focusing on nutrient-dense, low-carb, high-fibre foods with a low glycemic load, you can balance insulin, support mood and energy, and promote long-term health. This is not a fad but a sustainable and science-backed way to feel your best during this transformative stage of life.

 

If you are interested in learning how to personalise your diet and support your health with a low-carb menu plan please get in touch. You can book a free call here  and let's work together.