Insulin is a hormone produced by your pancreas that regulates blood sugar levels. When you eat, food breaks down into glucose (aka sugar) that enters your bloodstream. Your pancreas then secretes insulin which acts as a key, unlocking your cells so they can absorb this glucose for energy.
When we consume frequent processed carbohydrates, sugars, and snacks, our insulin levels remain consistently elevated. Over time, cells become less responsive to insulin’s signals, a condition called insulin resistance. As your cells resist insulin’s effects, your pancreas produces even more insulin to compensate. These higher insulin levels actively promote fat storage, especially around your belly, while simultaneously preventing your body from burning existing fat stores for energy.
During menopause, declining estrogen significantly affects insulin sensitivity, making insulin resistance more common. This hormonal shift, combined with age-related muscle loss and metabolic slowdown, creates the perfect conditions for weight gain – particularly that stubborn belly fat that many women experience. Your body begins storing more fat while burning fewer calories, making weight management increasingly challenging during the menopausal transition.
Managing insulin levels are crucial for shedding weight and belly fat – especially during menopause. The good news is that you can do that naturally by avoiding the foods that spike your insulin and eating more of the foods that help balance it.
FOODS THAT SPIKE INSULIN:
• Refined Carbs & Sugar: White bread, pasta, sugary cereals, most commercial baked goods, sugary drinks, even some “healthy” foods like granola bars, acai bowls, fruit juice, too much fruit
• Frequent Snacking: Eating all day (grazing) keeps insulin elevated
• Low-Protein Meals: High-carb meals without enough protein to balance them out cannot stabilize your blood sugar properly – causing an insulin spike
WHAT TO EAT INSTEAD:
• Protein-Packed Meals: Protein slows down sugar absorption, keeping your blood sugar steady. Aim for at least 25-30 grams of protein per meal
• Healthy Fats & Fiber: Foods like avocados, nuts, seeds, and leafy greens keep you full longer – preventing insulin spikes and blood sugar crashes.
• Smart Complex Carbs: Instead of white bread and pasta, opt for quinoa, sweet potatoes, winter squash and legumes
Ok, now that you know what to avoid and what to eat instead, let’s talk about how to eat and move to stabilize your blood sugar and shed weight and belly fat.
SIMPLE BLOOD SUGAR HACKS:
• Start Your Day With Protein: A high-protein breakfast sets the tone for the day. Think eggs, Greek yogurt, cottage cheese, or a protein smoothie.
• Don’t Fear Healthy Fats: Adding fats like olive oil, nuts, and avocado to meals lowers blood sugar and reduces insulin spikes.
• Eat Carbs The Right Way: Always pair carbs with protein and fiber to slow the absorption of sugar into the bloodstream.
• Strength Train: Lifting weights improves insulin sensitivity, helping your body burn fat instead of storing it.
• Move After Meals: A quick 10-minute walk after eating helps lower blood sugar naturally.
Let’s do a quick recap: Insulin resistance is a major reason women struggle to lose weight – especially in menopause. High-carb, high-sugar diets make things worse. Protein, healthy fats, and fiber-rich meals and strength training are the keys to keeping your blood balanced and your insulin in check.
THE BOTTOM LINE:
Managing insulin levels is crucial for achieving and maintaining a healthy weight and a flat belly during menopause.
