You Can Eat Carbs & Lose Weight (Here’s How) | Dr. Mindy Pelz
Resetter PodcastPublished on January 11, 2026
Summary authored by editor@wellifi.com
TLDR Summary
Dr. Mindy Pelz discusses the importance of carbohydrate quality for women in menopause, highlighting that high-quality carbs can alleviate symptoms. She encourages a shift from ultra-processed foods to natural carbohydrates to improve health and well-being during this phase of life.
Key Points
- Higher quality carbohydrates lead to fewer menopausal symptoms.
- Lower quality carbohydrates worsen symptoms.
- Natural carbs like sweet potatoes, beans, and quinoa are beneficial.
- Avoid ultra-processed foods and sugary drinks.
- Transitioning to healthier carbs can improve overall health.
Understanding Carbohydrates and Menopause: A Guide by Dr. Mindy Pelz
In this insightful video, Dr. Mindy Pelz discusses the misunderstood role of carbohydrates in the lives of women facing menopause. Many women have developed a guilty relationship with carbs, but recent studies suggest that the right kind of carbohydrates can actually alleviate menopausal symptoms. In this blog post, we will unpack the science behind this claim and offer practical advice on how to incorporate healthy carbs into your diet.
The Confusion Around Carbs
For years, carbohydrates have been labeled as the enemy, especially for women over 40. Dr. Pelz emphasizes that the way women process glucose changes after this age, leading to increased insulin resistance. This means that the diet that worked wonders in your 30s may not be suitable anymore. The key takeaway is not to eliminate carbs entirely but to choose the right types of carbs.
The Impact of Carbohydrate Quality
A study published in BMC Women’s Health in May 2025 involved 64 menopausal women and examined the correlation between carbohydrate quality and menopausal symptoms. The researchers used a Carbohydrate Quality Index (CBI) to assess the quality of the carbohydrates consumed. The results showed that women who consumed higher-quality carbohydrates reported fewer menopausal symptoms.
Key Findings from the Study
- Higher quality carbohydrates lead to fewer menopausal symptoms.
- Lower quality carbohydrates, often found in ultra-processed foods, worsen symptoms.
- Factors such as glycemic index, fiber intake, and solid vs. liquid carbohydrate ratios were pivotal in the study.
What Are Nature's Carbs?
Dr. Pelz emphasizes the importance of consuming natural carbohydrates such as:
- Sweet potatoes
- Squash and pumpkin
- Beans (especially lentils, chickpeas, and soybeans)
- Quinoa
- Carrots and beets
- Fresh berries and apples
These foods are not only nutritious but also help maintain stable blood sugar levels and improve mood by boosting serotonin.
What to Avoid
In contrast, Dr. Pelz advises steering clear of:
- Ultra-processed foods
- Sugary drinks, white bread, and pastries
- High-carb tropical fruits like bananas and papayas
These foods can spike blood sugar levels and exacerbate menopausal symptoms.
Making the Transition
Dr. Pelz encourages women to experiment with their diets by replacing refined carbs with high-quality, natural carbohydrates. The initial transition may be challenging, but the long-term benefits for menopausal symptoms and overall health are worth it. She suggests trying this for a week and observing how your body responds.
Conclusion
In summary, the relationship between carbohydrates and menopause is complex but fundamentally important. Choosing higher-quality carbohydrates can significantly alleviate menopausal symptoms, improve mood, and support overall health. Dr. Pelz's new book, Age Like a Girl, dives deeper into these topics and offers more insights on nutrition for the menopausal brain.
For those navigating menopause, remember that your food choices play a crucial role in your experience. By understanding the types of carbs that benefit you, you can take control of your health during this transitional phase of life.