{"id":140465,"date":"2025-08-12T19:38:10","date_gmt":"2025-08-12T19:38:10","guid":{"rendered":"https:\/\/www.europesays.com\/us\/140465\/"},"modified":"2025-08-12T19:38:10","modified_gmt":"2025-08-12T19:38:10","slug":"7-myths-about-carbs-and-sugar-according-to-experts","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/140465\/","title":{"rendered":"7 Myths About Carbs and Sugar, According to Experts"},"content":{"rendered":"

Protein<\/a> gets a lot of attention these days, for good reason, but carbs<\/a> are an important part of a healthy diet, too. Unfortunately, myths about carbs and sugar<\/a> abound\u2014leading some women to be overly avoidant of the macro. <\/p>\n

Meet the experts: Pinchieh Chiang, D.O.<\/a>, a board-certified family physician at Circle Medical<\/a>, Jessica Corwin, M.P.H., R.D.N.<\/a>, a dietitian and menopausal health coach at Respin Health, and Lauren Manaker, M.S., R.D.N., L.D.<\/a>, a Charleston-based registered dietitian.<\/p>\n

It\u2019s true that your body may react to carbs differently before and after menopause<\/a>: \u201cHormonal shifts during menopause, particularly the drop in estrogen, can change how the body processes carbohydrates,\u201d says Pinchieh Chiang, D.O.<\/a>, a board-certified family physician at Circle Medical. \u201cSome women develop more insulin resistance<\/a> around this time, which means their bodies don\u2019t manage blood sugar as efficiently,\u201d she continues. \u201cAs a result, they may be more sensitive to spikes and crashes in blood glucose, which can affect energy, appetite, and even mood.\u201d<\/p>\n

However, that doesn\u2019t mean carbs should be avoided altogether. And in fact: \u201cCarbs aren\u2019t the enemy\u2014they\u2019re a key player in thriving through midlife,\u201d says Jessica Corwin, M.P.H., R.D.N.<\/a>, a dietitian and menopausal health coach at Respin Health. Instead, experts including Dr. Chiang suggest focusing more on complex, fiber-rich sources of the macro, like vegetables, whole grains, legumes, and fruits, and reducing refined sugars (like those found in packaged desserts) and ultra-processed carbohydrate sources (like those found in chips and fast food).<\/p>\n

With that in mind, here are some common misconceptions around carbs and sugar to have on your radar.<\/p>\n

Myth #1: Sugar isn\u2019t a carb.<\/p>\n

Sugar is a carb, but not all carbs are sugar, says Corwin. Sugar is actually one of three types of carbohydrates, which also include starch and fiber, Corwin explains. \u201cSugar is the simplest form\u2014think table sugar, honey, or the natural sugars in fruit (fructose) or dairy (lactose),\u201d she adds. \u201cBut complex carbs like quinoa or black beans? Those are in the same family, just with more fiber, protein, and staying power.\u201d<\/p>\n

Simple sugar is the easiest to over-consume because it\u2019s not satiating and has the least nutritional value. It quickly spikes blood sugar, whereas fiber and starch, also known as complex carbs, are broken down with a more gentle and steady blood sugar release that provides the body with more energy for longer.<\/p>\n

\u201cI like to incorporate sugar when it helps you to make whole foods more palatable,\u201d says Corwin. \u201cPerhaps a drizzle of a balsamic glaze over roasted vegetables, a spoonful of pure maple syrup over acorn squash, chocolate hummus with strawberries or cucumber, or even a drizzle of honey in green tea,\u201d she says. Just be mindful of your overall total. \u201cThe American Heart Association recommends<\/a> we keep the total to six teaspoons (24 grams) or less per day.\u201d<\/p>\n

Myth #2: The sugar in fruit and candy get processed in the same way.<\/p>\n

The belief here is that natural sugars and added sugars are one and the same, which isn\u2019t necessarily true. \u201cThe sugar in fruit comes packaged with fiber, antioxidants, and water, which helps slow absorption and supports metabolic health,\u201d says Dr. Chiang. \u201cIt\u2019s a very different scenario from drinking a sugary beverage or eating candy.\u201d Fiber from foods with natural sugars like fruit can also help maintain digestive regularity, lower cholesterol, and promote satiety, she adds.<\/p>\n

Myth #3: Artificial sweeteners are worse than added sugar.<\/p>\n

The data is still evolving, and some potential health risks<\/a> related to the overuse of artificial sweeteners have surfaced. But, moderate use of some low-calorie sweeteners may be helpful for people trying to reduce their added sugar intake, especially if they\u2019re managing insulin resistance or prediabetes, says Dr. Chiang. \u201cIt really depends on the individual\u2019s overall diet and response,\u201d she concludes, which means it\u2019s best to talk to your doctor before upping your artificial sweetener intake if you have one of these conditions<\/strong>. <\/p>\n

Myth #4: Your body needs sugar for energy.<\/p>\n

Yes, glucose is technically the body\u2019s preferred energy source, explains Corwin, but you don\u2019t need to get it in its simplest form, especially because those quick hits are just that, quick, and won\u2019t sustain you for very long. \u201cYour body can get glucose from a range of healthy carbs like fruit, beans, and grains,\u201d Corwin says. \u201cBalanced meals with fiber and protein keep your energy more stable than a sugar hit ever could.\u201d<\/p>\n

Myth #5: You should eliminate sugar completely during menopause.<\/p>\n

It\u2019s true that when estrogen declines during menopause, insulin sensitivity becomes a concern, Corwin reiterates. \u201cYet this all-or-nothing thinking is the real problem,\u201d she says. \u201cTotal elimination usually leads to craving and eventual overdoing it.\u201d<\/p>\n

\u201cA little sugar in a nutrient-rich context can absolutely fit in a balanced plan.\u201d <\/p>\n

Corwin recommends trying dark chocolate with almonds or honey in oats when cravings strike. <\/p>\n

Myth #6: Eating low-carb is the best strategy during perimenopause and post-menopause.<\/p>\n

\u201cWhile some people do well with reduced-carb patterns, others may not,\u201d says Dr. Chiang. \u201cCarbohydrates, especially those from whole plant sources, can still be part of a balanced, nourishing diet in menopause.\u201d<\/p>\n

\u201cOvereating any food can lead to weight gain, not just carbs,\u201d adds Lauren Manaker, M.S., R.D.N., L.D.<\/a>, a Charleston-based registered dietitian. <\/p>\n

\u201cCarbs are an essential energy source, and choosing nutrient-dense options like whole grains and fruit can actually support a healthy weight.\u201d<\/p>\n

Complex carbs are also contributors to other aspects of health, such as supporting your gut microbiome, keeping the stress hormone cortisol in check, and helping to produce serotonin for mood and melatonin for sleep, Corwin says. So, instead of cutting carbs, she recommends focusing on quality.<\/p>\n

Myth #7: Protein is more important than carbs.<\/p>\n

\u201cBoth are important,\u201d emphasizes Manaker. \u201cProtein helps with muscle repair and satiety, while carbs are your body\u2019s primary energy source. A balanced diet includes both.\u201d It\u2019s true that protein becomes vital for maintaining muscle mass<\/a> and metabolism as estrogen declines; however, carbs provide a primary fuel source for the brain and muscles, adds Dr. Chiang. So they\u2019re just as crucial. <\/p>\n

The bottom line<\/p>\n

Complex carbs and natural sugars are essential for energy, brain function, and overall well-being. During menopause, they can support mental clarity, digestion, mood, and more. <\/p>\n

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