Many have heard that as people approach perimenopause, it’s wise to aim to eat more protein and fewer carbohydrates. But that certainly doesn’t mean cutting out carbs. In fact, in a new study, researchers saw some surprising correlations between perimenopausal women eating nutrient-rich carbs and healthy aging.

As we age, our nutrient needs change, but everything should balance out if we focus daily on consuming whole grains; beans and lentils; a wide variety of fresh, frozen and canned fruits and vegetables; lean proteins and having occasional fun-foods like a glass of wine or a piece of dark chocolate.

That sounds simple. But sometimes things get clouded by what we see on social media, especially when it comes to slashing carbs and hitting daily protein goals. So we’ll review why carbs are needed, and even look at some carbohydrate goals.

Why are carbs needed during perimenopause?

Carbs are necessary for fueling every part of your body, from powering your brain when you first wake and start making decisions, to repairing body tissues when you sleep. It’s also true that as people age and head toward menopause, their metabolism changes. During perimenopause, the hormones responsible for muscle development fluctuate, decline and eventually tank to a lower level. These hormonal changes can lead to insulin-resistance and higher blood sugars.

Exercise helps, a lot. But it may not be enough. To maintain muscle mass, protein intake needs to be increased and the timing of when to eat likely needs to be adjusted.

“Carbs are still essential,” says Maryann Jacobsen, MS, RD, women’s health dietitian at Midlife Strong. “Carbohydrates from grains, beans, lentils, fruits and vegetables are important sources of plant polyphenols [antioxidants] that can’t be found in other foods. Besides these anti-inflammatory components of carbohydrate sources, carbs also contain fiber, which are especially essential to maintain gut health during midlife.”

And as the researchers in the new study highlight, quality carbohydrates can actually help perimenopausal people age more healthfully.

What do researchers say about eating carbs during perimenopause?

Jacobsen is encouraged by the new research about perimenopause published in JAMA Network. She explains that the study included data on diets of 47,000 women during midlife (average 48 years). After following these women in the Nurses’ Health Study for about 32 years, researchers identified several characteristics of healthy aging among the women once they were older:

• Free of 11 major chronic diseases
• Fewer memory problems
• Fewer physical limitations
• Good mental health

Jacobsen explains that the researchers found that every 10-percent increase in carbohydrate intake during midlife led to a 17-percent increase in the markers of healthy aging. For quality carbs like fruits, vegetables, legumes and whole grains, this jumped to a 31-percent increase in the characteristics of healthy aging. Refined carbs reduced the likelihood of healthy aging, but fiber promoted it.

Jacobsen pointed out that these associations were independent of the women’s body mass index (BMI). That means women gained benefits from eating quality carbohydrates regardless of their weight.

“This research is important because it linked eating nutrient-rich carbohydrates during midlife with markers of better mental, physical and overall good health over a 30-year period of aging.”

Which carbs should you be eating?

“These findings line up with other evidence on carbs,” says Jacobsen. “Quality carbs and fiber benefit women by feeding a healthy gut, providing important micronutrients, and filling us up.”

Eat cereal. Whole-grain cereal with dairy (or soy) milk can be a filling, protein-rich breakfast with 15 to 26 grams of protein and a whopping 10 to 17 grams of fiber. In the study, consistently eating whole grains and cereals was specifically associated with a lower risk of chronic diseases, fewer physical limitations and good mental health. Aim for three servings of cereals and whole grains daily:

• Whole grain cereal for breakfast
• Whole-grain bread or crackers for lunch or snack
• Brown rice, farro, quinoa, oatmeal, barley any time

Eat fruit. Sure, fruit contains natural sugars. But fruits are rich in fiber, antioxidants and other micro-nutrients. In the study, fruit consumption increased the odds of healthy aging. Fruits are easy to add throughout the day. Try to get a variety:

• Grapes are especially rich in the potent polyphenol (antioxidant) resveratrol
• Kiwi are rich in fiber, vitamin C, folate, potassium and antioxidants, and good for gut health
• Pears are in season year-round and are packed with fiber – six grams in one pear

Eat vegetables. Eat them every day. For perimenopausal women in the study, vegetable fiber was specifically linked later in life to good mental and cognitive health and to fewer physical limitations. Eat vegetables at every meal, focus on fiber-rich vegetables:

• Sweet potatoes are a good source of fiber with four grams when baked in the skin
• Fiber-rich lentils can be used to extend the meat in almost any dish and add plant protein
• Edamame not only contains fiber, but these soybeans are also a complete protein source meaning they provide all nine essential amino acids.

How many quality carbs should you eat?

If you’re already occasionally tracking protein, counting carbs is probably just too much. One of the easiest ways to make sure you’re getting enough quality carbs as discussed in the new research study is to track your plant foods. Plant foods are rich in quality carbohydrates. Try getting 30 different plant foods weekly.

Related Content:

8 Foods That Can Help Relieve Perimenopause Symptoms

The Best Foods To Support Brain Health During Perimenopause

The Best Whole-Grain Breads, According to Dietitians