When it comes to fitness and diet, many believe that men and women have fundamentally different nutritional needs. This has led to popular notions, such as men should prioritise carbs for energy, while women benefit more from fats for hormonal balance, especially at breakfast. The question is how true these claims are.
OnlyMyHealth interacted with Vijay Kumar, Fitness and Wellness Coach, Bengaluru, to find the truth and to understand what really matters while choosing healthy breakfast options for both men and women.
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Should Men And Women Have Different Macronutrient-Focused Breakfasts?
A recent study published in Computers in Biology and Medicine suggests that men and women’s metabolisms handle nutrients differently, with men generally processing carbohydrates more effectively and women processing fats more efficiently.
According to Kumar, this difference might appear because men tend to have more muscle mass, which can increase their energy requirements and need for protein and carbohydrates, whereas women, particularly those of reproductive age, may benefit from a slightly higher fat intake to support hormonal health.
Researchers at the University of Waterloo highlighted that men benefit from a carbohydrate-rich breakfast for quick energy after fasting overnight, while women, who rely more on fat metabolism, may see better energy stability with a breakfast higher in healthy fats.
However, Kumar also noted that there isn’t a strict rule dictating that men and women must have different macronutrient-focused breakfasts, such as carbs for men and fats for women. "Instead," he explained, "the primary factors are age, activity level, metabolism, and specific health needs, which can vary greatly among individuals."
He elaborated that people with faster metabolisms might benefit from a higher intake of carbs and fats at breakfast to quickly meet their energy needs. In contrast, those with slower metabolisms may find that a breakfast higher in protein and fibre, which are more satiating, provides sustained energy throughout the day. He further added that highly active individuals, like athletes, may benefit from a carb-rich breakfast to replenish glycogen stores after morning workouts, whereas those with sedentary lifestyles might do well with a breakfast rich in protein and fibre to maintain stable blood sugar levels and reduce cravings.
“A Balanced Breakfast (Carbs + Fats) Is Beneficial For Both Men And Women”
When it comes to a proper meal, a balanced diet is essential. Particularly a balanced breakfast combining carbohydrates and healthy fats can offer multiple benefits, including steady energy and improved satiety.
According to Kumar, carbohydrates provide an immediate energy boost, while fats offer long-lasting fuel, helping to stabilise blood sugar and reduce energy crashes later in the day. This combination also enhances satiety and fullness, as healthy fats are known for their filling effects, and fibre-rich carbs, such as whole grains, help prevent mid-morning cravings.
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Additionally, glucose from carbs serves as the brain's preferred energy source, while healthy fats support brain health and hormone production, contributing to better focus and mental clarity, the expert added, highlighting that by curbing hunger and sustaining energy levels, this balanced approach also aids in weight management by reducing the likelihood of overconsumption throughout the day.
Conclusion
The ideal breakfast for both men and women should strike a balance between carbohydrates and healthy fats. While some studies claim that men should focus on carb-rich foods for breakfast and women should eat a fat-focused diet, experts suggest that individual factors such as age, activity level, and metabolism play a significant role in determining the best dietary choices. By understanding and adapting breakfast choices to meet personal health needs, both men and women can effectively support their overall well-being.