Why men and women need to have different breakfast foods | Food-wine News

Understanding metabolic differences in men and women

According to Susmita N., Clinical Nutritionist, Cloudnine Group of Hospitals, Bangalore, the metabolic differences between men and women are driven by hormonal, genetic, and physiological factors, which influence how the body processes carbohydrates and fats. Here’s a breakdown of these differences:

Carbohydrate Metabolism

1. Insulin Sensitivity
   • Women: Premenopausal women generally have greater insulin sensitivity due to the influence of estrogen, making them more efficient at regulating blood sugar levels.
   • Men: Men are more prone to insulin resistance, increasing their risk of developing conditions like type 2 diabetes.
2. Glucose Utilization
   • Women utilize glucose more effectively for immediate energy, particularly during exercise.
   • Men, on the other hand, tend to rely more on fat for energy during physical activity.
3. Carbohydrate Storage
   • Thanks to their higher muscle mass, men have larger glycogen reserves in muscles and the liver.
   • Women conserve glycogen during prolonged activities, relying more on fat for energy.

The findings elaborate on how tailoring meals to biological differences can optimise energy utilisation and weight management. (Source: Freepik)

Fat Metabolism

1. Fat Storage
   • Women: Estrogen encourages fat storage in subcutaneous areas like the hips and thighs, which is essential for reproductive health.
   • Men: Tend to store fat around organs (visceral fat), which poses higher health risks.
2. Fat Utilization
   • Women excel at fat oxidation, especially during low-intensity exercise and recovery periods.
   • Men are less efficient at burning fat, relying more on carbohydrates.
3. Post-Exercise Fat Burning
   • Women’s bodies shift toward burning fat post-exercise, even at lower intensities, offering a metabolic advantage.

Hormonal Influence on Metabolism

1. Women
   • Estrogen supports fat metabolism, enhances insulin sensitivity, and minimizes visceral fat accumulation.
   • Hormonal cycles during menstruation, pregnancy, and menopause affect energy needs and fat storage.
2. Men
   • Testosterone drives muscle growth, elevating the basal metabolic rate (BMR) and calorie burn at rest.
   • However, it also predisposes men to visceral fat accumulation and insulin resistance.

How can their diets be tailored for optimal health?

Sushmita suggested the following:

For Weight Loss

• Men: High-protein, low-carb diets complement their higher BMR and help leverage muscle mass for faster weight loss.
• Women: Hormonal wiring makes quick weight loss challenging. Long-term success requires balanced diets rich in nutrients and consistent exercise.

For Energy Management

• Men: High-carbohydrate breakfasts help meet their energy demands and fuel physical activity.
• Women: Healthy fats, like those found in nuts and avocados, support sustained energy and efficient fat metabolism.

For Health Risks

• Pre-menopausal women are naturally protected against heart disease and diabetes but face increased risks post-menopause.
• Men are more vulnerable to visceral fat-related diseases but benefit from quick weight loss with lifestyle interventions.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.