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Carbs & Perimenopause: Cracking the Code for Energy, Cravings, and Metabolism Mayhem

"The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison." — Ann Wigmore

Let’s be real: perimenopause can feel like your metabolism hit the snooze button while your cravings started throwing a sugar-fueled tantrum. One minute you're cruising, the next your jeans won’t button, your mood’s all over the place, and you're raiding the pantry like a woman possessed.

What’s behind the chaos? Yep—carbs.

But here’s the twist: carbs aren’t the enemy. In fact, they can be your secret weapon – if you know how to pick ’em. The right carbs can help steady your blood sugar, fuel your body, and keep those “why am I crying at a yogurt commercial?” moments in check.

Think of this as your carb compass for perimenopause. We’re decoding how to eat smarter (not stricter), so your meals work with your changing body—not against it.

The Secret Life of Carbs: Not All Breads Wear Capes

Carbs are like people at a party. Some are nourishing, fun to be around, and leave you feeling great. Others steal your energy, trash your house, and ghost you by 3pm.

Simple Carbs: The Energy Vampires

Simple carbs are the fast-talking charlatans of the food world. They spike your blood sugar, crash your energy, and leave you hangry. Think sugar, pastries, white bread, soda—aka, the drama queens of your plate.

Complex Carbs: The Slow-Burn Heroes

These are your ride-or-dies. Complex carbs are rich in fiber, digest slowly, and keep blood sugar nice and steady. Think veggies, fruits, legumes, and whole grains. They help regulate mood, energy, and even support that hormone rollercoaster you're riding.

Net Carbs: The Behind-the-Scenes Magic

Net carbs = total carbs minus fiber. Why care? Because fiber doesn’t spike blood sugar—it actually slows things down. More fiber = fewer cravings and a happier gut (which is besties with your hormones).

Why Perimenopause Makes Carbs Tricky

Let’s talk hormone math. During perimenopause:

Estrogen dips → Insulin gets lazy

Insulin gets lazy → Body stores more fat (hello, belly pooch)

More fat → Body tries to make up for estrogen loss

It’s like your hormones started outsourcing estrogen production to your waistline. Rude.

Even if you’re eating "healthy," these shifts mean you might be inching toward insulin resistance without realizing it. But knowledge is power. And carbs can either feed the chaos or calm it—depending on how you use them.

Carb Strategies That Actually Work

📊 Anne Louise Gittleman's Golden Ratio:

She suggests:

40% Carbohydrates

30% Protein

30% Healthy Fats

No trendy diets. Just balance. The trick is choosing the right carbs. Here’s how:

1. Fiber = Your Hormone Helper

Fiber helps stabilize blood sugar, feeds gut bacteria (which help regulate estrogen), and keeps things, well, moving. Try:

Leafy greens (spinach, kale)

Cruciferous veg (broccoli, cauliflower)

Berries (raspberries, blackberries)

Chia, flax, hemp seeds

2. Low-Glycemic Carbs = No More Crashes

Low-GI carbs keep insulin from going haywire and help you stay energized:

Lentils & chickpeas

Quinoa & wild rice

Sweet potatoes

Apples & pears

3. Whole Foods Over Processed Junk

Real food always wins:

Steel-cut oats → instead of instant oatmeal

Whole fruit → instead of juice

Sprouted grain bread → instead of white bread

4. Always Pair Your Carbs

Combine with protein or fat to slow down glucose absorption:

Apple slices + almond butter

Hard-boiled egg + avocado toast

Greek yogurt + flaxseeds

5. Time 'Em Right

You don’t need to cut carbs, just be strategic. Evening carb overload? Not so helpful. Instead:

Roasted veggies → instead of pasta

Cauliflower rice → instead of white rice

Smart Carb Choices for Perimenopausal Women

1. Focus on Fiber for Hormone & Gut Health

High-fiber carbs slow digestion, support gut bacteria, and promote hormonal balance. Aim for 25–30 grams of fiber daily from sources like:

✔ Leafy greens (spinach, kale)

✔ Cruciferous vegetables (broccoli, Brussels sprouts)

✔ Berries (raspberries, blackberries)

✔ Chia seeds, flaxseeds, and hemp seeds

2. Choose Low-Glycemic Carbs to Avoid Crashes

Low-GI foods prevent insulin spikes, keeping energy stable:

✔ Lentils & chickpeas

✔ Quinoa & wild rice

✔ Sweet potatoes

✔ Apples & pears

3. Prioritize Whole Foods Over Processed Carbs

Whole foods deliver essential nutrients without blood sugar rollercoasters:

✔ Steel-cut oats instead of instant oatmeal

✔ Whole fruit instead of fruit juice

✔ Sprouted grains instead of white bread

4. Pair Carbs with Protein & Healthy Fats

Combining carbs with protein or fat slows glucose absorption, preventing cravings:

✔ Apple slices + almond butter

✔ Hard-boiled egg + avocado toast

✔ Greek yogurt + flaxseeds

5. Time Your Carbs Wisely

Be carb-conscious at night to avoid insulin spikes before bed. Opt for:

✔ Roasted veggies over pasta

✔ Quinoa or cauliflower rice instead of white rice

Real Talk: When My Body Said, "Nope"

I used to think I could outsmart biology with green smoothies and a squeaky-clean diet. I even did the whole vegan thing for years. But perimenopause? It didn’t care.

The fatigue. The cravings. The feeling of running on fumes despite eating "healthy."

My body was begging for balance, not restriction. It wanted protein. It wanted healthy fats. It wanted complex carbs that wouldn’t make my blood sugar do the cha-cha.

So I listened. And that’s when everything started to shift. I stopped chasing perfection and started nourishing my hormones. Game changer.

Your Next Chapter: Carbs That Love You Back

Perimenopause isn’t a punishment. It’s a powerful wake-up call. Your body is changing—but you get to change with it, not against it.

Let your carbs work for you, not sabotage you.

Try this:

✨ Ditch the blood sugar bombs and load up on fiber-rich foods

✨ Pair your carbs like you’re planning a dinner party—everyone needs a +1 (protein or fat!)

✨ Be carb-smart in the evening to support energy, not disrupt sleep

You don’t have to fear carbs. You just have to make them work with your midlife magic.

Here’s to energy, cravings that make sense, and meals that actually satisfy.

Hormonally Yours,

Kimberlee Erin

💫 Want to feel more balanced, energized, and in sync with your shifting hormones?
Download the free Hormonal Harmony guide—a go-to resource packed with simple nutrition tips, lifestyle tweaks, and powerful practices to help you work with your hormones (instead of fighting them).

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Just a heads-up: I’m a Certified Menopause Coaching Specialist and Holistic Nutritionist, and while I love sharing what’s worked for me and my clients, this blog is for informational purposes only. It’s not a substitute for medical advice. Always check in with your healthcare provider before starting new supplements, hormones, or treatments—especially since every woman’s perimenopause journey is different. You deserve personalized care that truly fits you.