To eat carbs, or not to eat carbs, that is the question…
Carbohydrate Timing in Menopause: Keeping Insulin Low Without Going Keto
For many women in menopause, the frustration is not what they are eating, it is that the same strategies that once worked suddenly stop delivering results.
Calories are controlled. Ultra-processed foods are reduced. Protein is higher.
And yet weight gain, particularly around the middle, low energy, and stubborn blood sugar issues persist.
One of the most overlooked reasons for this is chronically elevated insulin, and when carbohydrates are eaten can be just as important as how much.
This is not about pushing a ketogenic diet.
But it is about understanding metabolic flexibility, insulin exposure, and how menopausal physiology changes the rules.
Insulin, Glucose and Ketones: A Quick Primer
Insulin is not inherently bad, it is essential. However, how often insulin is elevated matters greatly for metabolic health. When insulin is high, the body prioritises glucose burning. When insulin is low, the body can access fat and ketones for fuel. You cannot efficiently burn fat and ketones while insulin remains elevated.
In menopause, declining oestrogen reduces insulin sensitivity, particularly in muscle tissue. This means:
Carbohydrates provoke a higher insulin response
Insulin stays elevated for longer
Fat storage becomes easier and fat access harder
The goal, therefore, is not carbohydrate elimination, but reducing unnecessary insulin exposure across the day.
Why Women in Menopause Are Different to Men
Most metabolic research has historically been done in men, and this matters.
Women:
Are more sensitive to stress-induced cortisol rises
Experience cyclical changes in insulin sensitivity
Require carbohydrates for thyroid function, sleep quality, and progesterone support
Are more vulnerable to under-fuelling and nervous system stress
This is why aggressive fasting or strict keto often backfires for women, especially in perimenopause. The smarter approach is strategic carbohydrate timing, not chronic restriction.
A Menopause-Appropriate Carbohydrate Timing Framework
Morning: Low or No Carbohydrate
In the morning, cortisol is naturally higher and insulin sensitivity is often reduced. Keeping breakfast protein-rich, fibre-rich, and low in starch and sugar allows insulin to stay low and encourages the body to rely more on fat and ketones for fuel.
This often improves:
Mental clarity
Energy stability
Reduced mid-morning cravings
Examples include eggs with vegetables and olive oil, Greek yoghurt with seeds and berries, or a protein smoothie with fibre and healthy fats.
Lunch: Light Carbohydrate (Optional)
At lunch, insulin sensitivity improves slightly, but this is still a good time to limit carbohydrate load. A small portion of slow-release carbohydrate may be included, particularly if you have trained earlier in the day, are very active, or have a leaner body composition.
Think protein and vegetables as the base, with an optional small starch portion.
Evening: Normal Carbohydrate Intake
The evening is often the best time for women in menopause to include carbohydrates.
Benefits include:
Supporting serotonin and melatonin production
Improving sleep quality
Lowering evening cortisol
Enhancing recovery from training
This is where carbohydrates can be enjoyed without metabolic penalty, provided portions are appropriate and paired with protein and fibre.
The Role of Ketones Without Keto
This approach allows women to spend more time in mild ketosis, not through extreme restriction, but by:
Delaying carbohydrate intake
Reducing insulin spikes earlier in the day
Improving metabolic flexibility
Ketones are not just a fat loss fuel. They support brain energy, reduce oxidative stress, and provide stable fuel when glucose fluctuates. You do not need to chase ketone numbers. You simply need to stop blocking their production all day long.
Important: Cycle and Phase Considerations
This approach should not be applied rigidly throughout the month.
Luteal Phase or Late Perimenopause Patterns
In the luteal phase:
Progesterone increases
Insulin sensitivity decreases
Carbohydrate tolerance drops
Stress vulnerability increases
During this time:
Earlier carbohydrate inclusion is often beneficial
Very low-carb mornings may increase fatigue and cravings
The nervous system needs more support
This is where flexibility matters. The goal is metabolic resilience, not control.
The Take-Home Message
For women in menopause:
Insulin management matters more than calorie obsession
Carbohydrate timing can reduce insulin exposure without restriction
Ketone use can be encouraged without keto
Women require cyclical, flexible application, not rigid rules
Would you like personalised support and guidance into exactly how, what, when and why you should be eating to support what your hormones are doing at this very moment? Book you free 20 minute discovery call by clicking here.
