New research from nutrition science firm ZOE suggests that postmenopausal women may face an increased risk of type 2 diabetes. This chronic condition arises when the body struggles to manage blood sugar levels, which can swing unpredictably.
According to ZOE’s findings, postmenopausal women are experiencing more significant blood sugar spikes, particularly later in the day after meals. “Our study highlighted that women have a greater daily fluctuation in blood sugar compared to men, and this issue escalates significantly for postmenopausal women,” said a ZOE spokesperson.
This spike in blood sugar is caused by the absorption of sugar from food into the bloodstream, triggering the release of insulin to help regulate those levels. Some individuals, unfortunately, have a harder time maintaining stable blood sugar, which can lead to serious health issues, including type 2 diabetes.
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The CDC reports that approximately 11.6% of the U.S. population has diabetes, and 38% of adults are prediabetic, grappling with fluctuating blood sugar levels.
“It’s normal for blood glucose to vary throughout the day,” Berry from ZOE commented. “After consuming carbs, your glucose levels will rise and then fall as insulin works to lower them.” However, excessive and frequent spikes can lead to increased chronic disease risks.
Interesting patterns emerged from ZOE’s study with 769 participants who consumed the same meals at breakfast and lunch. Results showed that participants had a 51% greater blood sugar response after lunch, with postmenopausal women experiencing the highest increases—62% worse than their breakfast levels, compared to 44% for premenopausal women.
ZOE’s research highlights that menopause not only impacts daily metabolism, leading to higher sugar intake and poorer sleep, but it also shows that postmenopausal women face more significant declines in blood sugar control than their premenopausal counterparts. This suggests that deteriorating blood sugar control is linked more to menopausal status than simply aging.
To help manage blood sugar levels, postmenopausal women can adopt certain dietary strategies. Berry advises balancing meals with protein, healthy fats, and fiber, which can slow digestion and blood sugar spikes. For instance, adding yogurt and nuts to breakfast can create a more balanced meal.
Avoiding refined carbohydrates and added sugars is crucial, as they have the most drastic effects on blood sugar. “Focus on whole grains, legumes, fruits, and vegetables,” Berry recommended. Regular physical activity, such as post-meal walks, can also support stable energy levels throughout the day.
References
Smith, H. A., et al. (2024). Sex and Menopausal Status Modulate the Impact of Meal Timing on Postprandial Glucose: Data From the ZOE PREDICT 1 Study. Current Developments in Nutrition, 8. https://doi.org/10.1016/j.cdnut.2024.102784
Bermingham, K. M., et al. (2022). Menopause is associated with postprandial metabolism, metabolic health and lifestyle: The ZOE PREDICT study. EBio Medicine 85(104303). https://doi.org/10.1016/j.ebiom.2022.104303