Carbs often get a bad reputation in the wellness world—especially for women trying to lose weight. But the good news is that although processed carbs should certainly be avoided, there are plenty of healthy options to choose from. In fact, carbs are an essential part of any healthy diet.
Adding the right carbs to your diet can be especially helpful in middle age, as women over 40 experience natural hormonal shifts and muscle mass decline that can slow metabolism. Choosing the right carbs can help offset that by supporting energy, lean muscle, and blood sugar balance. To get an idea of some of the best choices, we spoke to Dr. Kezia Joy, RDN and Medical Advisor with Welzo. She pointed us towards oats, brown rice, and even berries. Find all of her recommendations below.
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1. Oats
Oats are one of the best metabolism-friendly carbs you can eat, Joy tells us. Not only are they delicious and versatile, but they're rich in beta-glucan, a soluble fiber that helps control blood sugar levels and curb hunger for longer periods, which can prevent insulin spikes and supports metabolism.
"Oats to start the day are a nourishing base that would enable a woman to manage cravings and energy throughout the day," Joy says. Whether in overnight oats, porridge, or smoothies, they’re a convenient and satisfying way to set the tone for a balanced morning.
2. Quinoa
Did you know that quinoa is the only carb source that's a complete plant protein? It's great for you! "Pairing the slow-digesting carbs with all nine essential amino acids helps to maintain lean muscle, which is important to metabolism as they naturally decline with age," Joy explains.
This ancient grain is also high in magnesium and iron, both of which aid in energy production and oxygen transport. This leads to sustained energy, improved metabolism, and less fatigue, all of which are major wins for anyone looking to stay strong and active.
3. Sweet Potatoes
With fall upon us, there's no better time to reap the benefits of delicious sweet potatoes. Both your taste buds and your body will love 'em! "Sweet potatoes are a great carb as they’re slow-release, providing energy and antioxidants like vitamins A and C to help fight inflammation," says Joy. Their nutrient density makes them especially helpful with it comes to balancing hormones and promoting fat metabolism in women over 40.
They’re also loaded with potassium, which helps offset sodium and reduce bloating—a common issue that arises during hormonal shifts. Add roasted sweet potatoes to salads, grain bowls, or as a side dish. The possibilities are endless!
4. Legumes (Lentils, Chickpeas, Beans)
Legumes are a triple threat when it comes to metabolic health, offering up fiber, protein, and resistant starch to support insulin sensitivity and reduce fat storage. "They enhance insulin sensitivity, which decreases fat storage and lends to a slimmer waistline," Joy explains.
Their slow digestion also helps with appetite control. Plus, they’re rich in iron and folate for energy and cell repair, making them a great ally in metabolic health and vitality.
5. Brown Rice
It's best to avoid white rice when you can. Brown rice, however, offers a great alternative that supports a steady metabolism. Unlike white rice, it retains its bran and germ. That's where all the fiber, B-vitamins, and minerals are. These nutrients stabilize blood sugar levels, encourage healthy digestion, and help you stay full for longer.
"For women over 40, that means less frequent energy crashes, ongoing appetite control, and sustainable weight management," Joy says. It’s an easy swap that can make a big difference.
6. Berries
While they may not be as carb-forward as grains or legumes, berries are another great, high-fiber addition to a metabolism-friendly diet. They’re packed with fiber and polyphenols which fight inflammation and help prevent metabolic slowdown. "Their antioxidants help you avoid inflammation that is inextricably linked to slower metabolism and boring midlife weight gain," Joy explains.
When combined with fiber, the natural sugars in berries also prevent blood sugar spikes, making them a smart alternative to processed sweet treats. "Berries in yogurt or on oats are a great nutrient-dense carb pairing that’s going to be supportive for metabolism and fullness," Joy recommends. Perfect!
