Summary of "You Can Eat Carbs & Lose Weight (Here’s How) | Dr. Mindy Pelz"

Key Wellness Strategies, Self-Care Techniques, and Productivity Tips from Dr. Mindy Pelz on Eating Carbs and Losing Weight During Menopause

Understanding Carbohydrates in Menopause

After age 40, women often become more insulin resistant, which changes how they process glucose.
Not all carbohydrates are equal; the quality of carbs matters significantly.
The goal is not to avoid carbs but to choose high-quality carbohydrates that support brain function and reduce menopausal symptoms.

Findings from a 2025 Study (BMC Women’s Health)

The study involved 64 menopausal women and tracked carbohydrate quality alongside menopausal symptom severity.
Researchers used the Carbohydrate Quality Index (CBI) to measure carb quality.
Higher quality carbohydrate intake correlated with fewer and less severe menopausal symptoms.
Lower quality carbs—such as ultraprocessed foods, refined sugars, and low-fiber options—increased menopausal symptoms.
The study controlled for BMI, socioeconomic status, education, and menopause stage, confirming the impact of carb quality.

Impact of Menopause on Insulin Resistance and Diabetes Risk

Estrogen protects against insulin resistance; its decline during menopause increases insulin resistance.
Menopause raises the risk of type 2 diabetes, especially if ultraprocessed carbs remain a large part of the diet.
Natural carbohydrates are processed better by the body, helping to mitigate insulin spikes.

Recommended High-Quality Carbohydrates for Menopausal Women

Sweet potatoes, squash, pumpkin (tubers)
Beans (lentils, chickpeas, soybeans)
Quinoa (high in protein)
Carrots, beets
Fresh berries, apples, and other low-sugar, high-fiber fruits
Fermented sourdough bread (preferred over white bread)

Carbohydrates to Avoid or Limit

Ultraprocessed foods with refined sugars and flours
Sugary drinks, white bread, pasta
Potato chips, cakes, cookies, pastries, desserts
Tropical fruits (bananas, papaya, pineapple) should be eaten in moderation due to higher sugar content

Behavioral and Psychological Tips

Avoid sugary, dopamine-stimulating carbs that cause cravings and overeating.
Choose serotonin-boosting natural carbs that promote satisfaction and fullness.
Try eliminating sugary and processed carbs for at least one week to notice improvements in body and symptoms.
Recognize the addictive nature of ultraprocessed carbs and consciously choose better options.

Additional Notes

Dr. Pelz emphasizes the importance of changing the relationship with carbohydrates rather than eliminating them entirely. She highlights her book Age Like a Girl, especially chapter seven, which covers food for the menopausal brain and carb strategies. She encourages women to put themselves first and take control of their menopausal experience through mindful food choices.