Do Women Need More Carbs Than Men? Here's What The Science Says

For the latter part of the 20th century, we were told that fat was a threat to our very existence: It was clogging our arteries, making us gain weight, and eventually leading to heart attacks. However, more people are starting to challenge this widely held belief, and an increasing amount of research is showing that there may not be a link between high cholesterol and disease1 after all. Actually, low cholesterol2 might be increasing our likelihood of death.

Despite the recent focus on fats, it's important to remember that every person’s biochemistry is different, so finding out what works for you is essential for keeping you healthy and fighting fatigue. When it comes to carbohydrates, specifically, your individual tolerance can vary greatly, and finding your carb sweet spot can be an important aspect of improving your health and feeling your best.

The ratio of macronutrients in the diet can have a surprising effect on female hormones. Research6 has linked a low-fat diet to a decrease in "good" HDL cholesterol, an increase in triglycerides, and a 25 percent decrease in estrogen levels. Low estrogen levels in women can lead to brain fog, depression, hot flashes, night sweats, fatigue, and vaginal dryness. This points to the importance of women consuming enough fat in their diet.

Although it's historically thought that women need more carbs than men, recent research has demonstrated the female body's natural preference for fat as fuel. In a study that looked at the difference between fuel metabolism in men and women7, it was found that women derived more energy from fat oxidation whereas men derived more of their energy from carbohydrate oxidation during exercise. Even when at rest, women utilized fats more than men. This suggests that some women, especially those with high activity levels, may require more fat than carbs to sustain their energy.

Additionally, researchers8 found that when estradiol, a form of estrogen that peaks during ovulation, was given to rats, their lipid use during exercise increased drastically. It appears that gender may play a role in fuel source preference, and some women may favor fat over carbohydrates.

As of now there are not enough studies to show that women always require more carbs than men do; in fact, they may need more fat. While these factors are important to consider, your ideal macronutrient ratio has less to do with gender than it does with your body’s particular needs. Overall, your age, level of activity, and health conditions play a larger role in what your body requires than your gender.

A functional medicine practitioner can work with you to run diagnostic labs and create a plan that provides you with the correct macronutrients to help you reach your particular health goals.