Menopausal women are told to throw away simple carbohydrates because studies have shown that foods such as pasta and bread raise blood sugar levels more rapidly, leading to weight gain and diabetes.
- Studies show that postmenopausal women were more affected by simple carbohydrates
- They had significantly higher blood sugar levels and an increased risk of diabetes
- One author said that he showed how the change was a “major metabolic cataclysm.”
- They urged women to throw away simple postmenopausal carbohydrates to fight the effects
Studies suggest that abandoning simple carbohydrates may help postmenopausal women stop weight gain and reduce their risk of heart disease and diabetes.
In a study of more than 1,000 women, postmenopausal women experienced higher blood glucose levels after eating carbohydrate-rich foods such as pasta and bread than premenopausal women of the same age. I found out.
Over time, hyperglycemia can damage organs and lead to serious health conditions such as heart disease and diabetes.
After menopause, he also gained weight around the stomach, had higher levels of inflammation, higher cholesterol, and higher blood pressure.
The results encouraged nutritionists involved in this study, published as a preprint in the journal The Lancet, to encourage women to easily change their diet to reduce risk.
These include throwing simple carbohydrates such as white bread, rice and pasta into complex carbohydrates such as rye bread, or eating them with fat and protein sources such as olive oil and peanut butter. Delays the spike in blood sugar.
Dietitians say postmenopausal women need to consider simple food changes to combat the “major metabolic cataclysms” that their bodies have experienced. One of these is to throw away simple carbohydrates such as bread, pasta and rice.
The study also found that postmenopausal women consumed more sugar and reported sleep deprivation than premenopausal women.
This further increased the risk of type 1 and type 2 diabetes, obesity, and heart disease, experts said.
Menopause is when a woman stops her period and is unable to become pregnant naturally. It usually occurs between the ages of 45 and 55.
Most often, it is caused by changes in the body’s production of sex hormones that occur as women grow older.
Changes in these hormones can be accompanied by many symptoms such as the infamous hot flashes and weight gain.
This survey was jointly conducted by nutrition company ZOE. King’s College London, Harvard, Massachusetts General Hospital.
Researchers looked at health data for 1,002 women of the same age who were either premenopausal, menopausal, or postmenopausal.
Dr. Sarah Uriarte, a nutrition expert at health data company ZOE, the lead author of the study, said that their study was during a period of “major metabolic upheaval” with many “unfavorable changes” in menopause. He said he showed that there was.
“Even in the age-matched group, after menopause, blood sugar levels rise unfavorably after eating a carbohydrate-rich diet, which is the effect of menopause,” she said.
“Therefore, women may want to be more careful about the types of carbohydrates they are consuming.
“This can mean moving away from highly refined carbohydrates and processed foods that contain them. Therefore, for bakeries, some confectionery products, and some staple foods such as bread, pasta, and rice. Please consider carefully. “
She added that if a woman wants to consume these carbohydrates, she needs to make some simple changes to reduce her effect on blood sugar levels.
“When taken with fats and proteins like olive oil, it helps reduce the blood sugar response,” she said.
“One change might be, for example, choosing rye bread instead of white or whole grains.”
Dr. Berry concluded that the study showed some adverse effects of menopause, but it provided some potential ways to combat them.
“This study shows that we are not prisoners of menopause. We can do anything about it,” she said.
What should a balanced diet look like?
According to the NHS, the diet should be based on potatoes, bread, rice, pasta, or other starchy carbohydrates, ideally whole grains.
• Eat different fruits and vegetables at least 5 times daily.All fresh, frozen, dried and canned fruits and vegetables are counted
• A diet based on potatoes, bread, rice, pasta, or other starchy carbohydrates, ideally whole grains.
• 30 grams of fiber per day: This is the same as eating all of the following: 5 pieces of fruit and vegetables, 2 whole grain cereal biscuits, 2 thick slices of whole grain bread, large peeled baked potato
• Have some dairy products or dairy alternatives (such as soy milk) to choose low-fat and low-sugar options
• Eat legumes, legumes, fish, eggs, meat and other proteins (contains two parts of the fish each week, one of which must be oily)
• Choose unsaturated oils and spreads and consume small amounts
• Drink 6-8 glasses / glass of water daily
• Adults should consume less than 6g of salt and 20g of saturated fat (for women) or 30g (for men) per day.
Source: NHS Eatwell Guide
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