Written by Mali Taylor, Accredited Sports Nutritionist, Papaya Clinic

Are carbs as bad as they are made out to be?

Low-carbohydrate diets have been marketed heavily to women for years. While reducing certain types of carbohydrates can be helpful in some situations, the blanket message that “carbs are bad” doesn’t stand up particularly well when we look at the evidence for women who are postpartum or perimenopausal.

In fact, for many women during these life stages, carbohydrates play an important role in supporting energy, recovery, exercise performance, hormonal health, and overall wellbeing

granola bowl with oats, nuts and seeds — **Why carbohydrates matter**

Carbohydrates are the body's preferred source of energy. They provide fuel for the brain, support physical activity, and contribute to digestive health through their fibre content.
They're not simply "filler foods" or optional extras. Carbohydrates help support many of the body's everyday functions, especially during periods of increased physiological demand.

Postpartum nutrition: higher needs, not lower

The postpartum period is a time of recovery, healing, and adjustment. For women who are breastfeeding, energy requirements increase substantially, with many requiring an additional 400–500 calories per day to support milk production. At a time when energy and nutrient demands are elevated, cutting out major food groups can make it more difficult to meet nutritional needs. Research suggests that postpartum women following low-carbohydrate diets may be at greater risk of inadequate intakes of important nutrients including fibre, B vitamins, and key minerals. These nutrients are essential for recovery, energy production, digestive health, and overall wellbeing.

Rather than focusing on restriction, postpartum nutrition is often better served by prioritising adequate nourishment and a varied, balanced diet.

What about perimenopause?

Perimenopause brings significant hormonal changes, particularly fluctuations and eventual declines in oestrogen. These changes can influence insulin sensitivity, blood glucose regulation, body composition, and carbohydrate metabolism. However, this does not automatically mean carbohydrates should be removed from the diet. In many cases, the conversation should shift from carbohydrate elimination to carbohydrate quality. Women may benefit from choosing more nutrient-dense carbohydrate sources while also paying attention to overall dietary patterns, physical activity, sleep, stress, and protein intake.

The real issue is carbohydrate quality

When people experience challenges with energy, weight, or blood sugar regulation, carbohydrates are often blamed. However, the evidence suggests the issue is usually not carbohydrates as a whole, but rather the overall quality of the diet. Nutrient-dense carbohydrate sources such as:

● Wholegrains
● Legumes
● Fruit
● Vegetables
● Starchy vegetables like potato and sweet potato provide fibre, vitamins, minerals, and sustained energy.

This is very different from a dietary pattern where highly refined, low-nutrient foods consistently replace more nourishing options.

The takeaway:

For postpartum and perimenopausal women, the question is rarely whether carbohydrates should be eliminated. A more helpful question is:

What types of carbohydrates are we eating, and are they helping us meet our nutritional needs?

Current evidence suggests that adequate carbohydrate intake can play an important role in supporting recovery, energy levels, training, hormonal health, and overall wellbeing during these life stages. Rather than fearing carbohydrates, focusing on carbohydrate quality and overall dietary balance is likely to be a more sustainable and evidence-based approach.

Do you need support navigating nutrition tailored to your lifestyle and stage?

Nutrition isn’t a one-sized-fits-all approach. Our nutritionists will help customise a plan designed to support you, and you only.

Book a nutrition appointment at papayaclinic.com.au

Book a consult with our team →

This article is for general education only and is not a substitute for personalised medical advice.

References:
● Lewandowski, S. et al. (2023). Quality of low-carbohydrate diets among Australian postpartum women. Maternal & Child Nutrition.
● Sánchez-Machado, D.I. et al. (2024). The importance of nutrition in menopause and perimenopause – a review. Nutrients.
● Navia, B. et al. (2025). Does maternal diet vary during the postpartum period according to infant feeding type? Nutrients.