Five Carbs to Enjoy This Autumn

Over the last few years, carbs have been given a bit of a bad rap, and so many of the clients and members I speak to are confused about whether they should be cutting carbs out altogether or limiting them drastically. My answer is always the same, it's not about going carb-free, it's about choosing the right carbs.

Some carbohydrates are highly processed and cause rapid spikes in insulin, our fat storage hormone, which is particularly unhelpful for women navigating perimenopause and menopause when insulin sensitivity naturally shifts. But other carbs are genuinely beneficial. They fuel our bodies, keep meals satisfying, and support gut health, blood sugar balance and even hormone regulation.

Here are my five go-to carbs when I want something warming, filling and nourishing this autumn.

Oats

Oats are rich in soluble fibre, especially beta-glucans, which support healthy cholesterol levels and feed the beneficial bacteria in your gut. They release their sugar slowly into the bloodstream, which means steadier energy and fewer mid-morning crashes. For midlife women, this slow-release quality is particularly helpful for managing the blood sugar swings that can worsen hot flushes and energy dips. A simple porridge or overnight oats with a source of protein on top makes a genuinely balanced start to the day.

Lentils

Lentils are one of my favourite plant-based staples, packed with protein, iron and folate alongside their fibre content. That combination makes them excellent for supporting both digestion and steady blood sugar, and the iron content is especially useful for women, many of whom run low, particularly around perimenopause. They're also incredibly versatile, stirred through soups, curries or a warm autumn salad.

Quinoa

Quinoa is a complete protein, meaning it contains all nine essential amino acids, which is fairly unusual for a plant-based carb. It's also high in magnesium and iron, both important for energy production and muscle recovery, and being naturally gluten-free, many of my clients find it easier to digest than pasta or bread. It works brilliantly as a base for a warm autumn bowl with roasted vegetables.

Chickpeas

I always keep a tin of chickpeas in the cupboard to add to almost any dish. They provide protein and complex carbs for steady energy, and are a good source of iron, magnesium and fibre. That fibre content is particularly valuable for gut health and hormone balance, since a well-functioning gut plays a direct role in how the body clears and metabolises oestrogen. Roasted with spices, blended into hummus, or added to a stew, they're an easy way to boost fibre intake without even thinking about it.

Butternut Squash

A wonderfully seasonal alternative to potatoes, butternut squash is rich in beta-carotene, vitamin C and potassium. It provides slow-release energy for stable blood sugar, and its natural fibre content supports both gut health and satiety, helping you feel fuller for longer. Roasted, mashed, or added to a soup, it's one of the easiest ways to bring genuine nutrient density to an autumn meal.

Making carbs work for you, not against you

The key with all of these isn't just which carbs you choose, but how they fit into your overall plan, alongside protein, fibre and your individual metabolic response. What works brilliantly for one woman's blood sugar might behave quite differently in another's, which is exactly why I don't believe in one size fits all advice.

Want more support building blood-sugar-friendly meals into your week? Our EBFB membership includes done-for-you recipes every week, and functional testing can show us exactly how your body responds to carbs. 💚