Carbs - Are You Eating Or Avoiding?
Here’s what the latest research is saying
You’ve probably heard that carbs are the enemy when it comes to health and weight in midlife. But new research is showing quite the opposite: high-quality carbs, especially those rich in fiber, can actually support healthy aging, energy, and vitality as you move through your 40s and 50s.
A recent study from Tufts University, using 30 years of data from over 47,000 women, found that women who ate diets rich in high-quality carbs and fibre were more likely to age well. What does ‘age well’ mean? It means living free of chronic diseases, maintaining physical and mental function, and enjoying good mental health as you get older.
While this study can’t prove cause and effect, the association is clear: fibre and high-quality carbs support your body, brain, and overall well-being in midlife and beyond.
What Are High-Quality Carbs?
When I say ‘high-quality carbs,’ I’m not talking about white bread or sugary snacks. I’m talking about fibre-rich whole foods like:
✨ Vegetables
✨ Fruits
✨ Whole grains
✨ Legumes (beans, lentils, chickpeas)
These foods not only help stabilise your blood sugar and reduce cravings, but they also support gut health, hormone balance, and energy levels - all crucial for midlife women.
How Much Fibre Do You Need?
Most midlife women need around 25–28 grams of fibre per day to support gut health, hormone balance, and a healthy weight.
Here are a few examples of how to add more fibre-rich carbs to your meals:
🥣 ½ cup cooked split peas: 8g fibre
🍇 1 cup raspberries: 8g fibre
🍠 1 cup cooked sweet potatoes: 6g fibre
🥦 1 cup cooked Brussels sprouts: 6g fibre
🥗 ½ cup cooked chickpeas: 6g fibre
Why This Matters Now
If you’re in your 40s or 50s and finding that your usual ‘eat less, move more’ strategy isn’t working, focusing on adding the right carbs (not cutting them out) can be a game-changer. These foods help your body feel safe enough to let go of stubborn weight, keep your energy steady, and support your long-term health.
🌿 Want to learn how to build meals that support your hormones, energy, and weight in midlife? My Master Your Macros masterclass will show you exactly how to balance your carbs, protein, and fats in a way that works for your body now. It’s a small step that can create big change.
👉 Click here to join the Masterclass for just £17 and start seeing real results.
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Ciao for now! Ex