“I really love your cookies and bread, but I’m trying to be good. My doctor said I should watch my carbs now that I’m over 40 and my blood sugar is creeping up. And I keep hearing that carbs cause insulin resistance – whatever that means.”
The conversation you hear at the weekend farmer’s market when a woman lingers past my friend’s bakery booth. Never mind that her baked goods and bread are made with little to no white flour, whole grains, and locally sourced ingredients. In other words, healthy. So what’s the deal with carbs and insulin resistance?
Let’s dive into those carb myths and explore how they impact you as a woman over 40. You might’ve heard that once you hit 40, you have to be cautious with carbs due to potential blood sugar problems and insulin resistance. But, your body doesn’t suddenly lose its ability to handle carbs once you’re in midlife. Not at all. Here’s the lowdown.
The notion that all carbs are villains causing havoc with your blood sugar isn’t entirely accurate. Carbs aren’t all the same – they come in two categories, both of which your body needs.
First, it’s a huge generalization to lump all carbs into one category and label it as “bad.” Not all carbs are nutritionally equal. There are 2 varieties of carbs and your body needs both.
The only food you need to be concerned about being “bad carbs” is bread or cookies with greenish-gray fuzz growing. Let’s be honest, when’s the last time you had a cookie long enough to grow greenish-gray fuzz? Exactly.
Then there’s this idea that indulging in carbs is a fast track to blood sugar spikes and insulin resistance. But hold on, it’s not the whole story. Let’s break it down a bit.
The two types of carbs I mentioned earlier – complex and simple carbs are defined by different chemical structures and together create part of a balanced diet.
Complex carbs have a more intricate structure (hence the name). They take more time to break down during digestion, providing a steady stream of energy. Moreover, the fiber they contain slows down the absorption of sugar and cholesterol in your bloodstream. So, if you’re aiming for blood sugar control and improved insulin function, enjoy more of this type of carb.
Think whole grains, fruits in their natural state, whole grain bread, veggies, beans, and yes, even baked goods made from whole grain flour (including cookies!).
Now, simple carbs are the quick-to-digest ones that give you an instant energy boost. They’re like your body’s go-to snack when you’re feeling hungry and need a pick-me-up. So, if those sweet cravings hit after missing or rushing through lunch, you can blame it on these guys.
Imagine fruit juice, candy, sports drinks, and all those white flour products like bread, pasta, and baked goods. Those are simple carbs.
Now, let’s chat about insulin resistance and how it factors into the lives of women over 40. There’s this notion that turning 40 automatically means you’re at risk for metabolic syndrome (which involves high blood sugar, blood pressure, and cholesterol), all due to a drop in estrogen.
But, research suggests if you were already dealing with certain markers of metabolic syndrome before hitting your 40s, you’re still susceptible to insulin resistance, regardless of menopause and estrogen decline.
What about post-40 weight gain? Does that mean insulin resistance is inevitable? Well, it’s a bit of a mixed bag. The link between gaining weight around your midsection during perimenopause and insulin resistance isn’t crystal clear. Some studies suggest a connection, but it’s not a straightforward story.
In a nutshell, creating a healthy, trusting relationship with carbs can be a puzzle, but it’s far from an impossible mission. Opt for fiber-rich carbs from whole grains, legumes, fruits, and vegetables – they’ll contribute to better energy, mood, and sleep, and even help manage your blood sugar and cholesterol.
Remember, balance is key. Combine simple carbs with adequate protein and healthy fats to keep your energy levels and blood sugar in check.
Remember, when it comes to your plate, let satisfaction and joy be your guides. That’s how you establish a positive, healthy relationship with both your food and your body.
Toth MJ, Sites CK, Eltabbakh GH, Poehlman ET. Effect of menopausal status on insulin-stimulated glucose disposal: comparison of middle-aged premenopausal and early postmenopausal women. Diabetes Care. 2000 Jun;23(6):801-6. doi: 10.2337/diacare.23.6.801. PMID: 10841000.
Lejsková M, Alušík S, Suchánek M, Zecová S, Pitha J. Menopause: clustering of metabolic syndrome components and population changes in insulin resistance. Climacteric. 2011 Feb;14(1):83-91. doi: 10.3109/13697131003692745. Epub 2010 May 5. PMID: 20443721.
