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Understand the metabolic differences in men and women

According to Sushmita N, Clinical Nutritionist, Cloud Nine Group of Hospitals, Bangalore, Metabolic differences between men and women are driven by hormonal, genetic, and physiological factors, which influence how the body processes carbohydrates and fats. Here is a breakdown of these differences:

Carbohydrate metabolism

1. Insulin sensitivity
   • womenPremenopausal women generally have greater insulin sensitivity due to the effects of estrogen, making them more effective at controlling blood sugar levels.
   • male: Men are more prone to insulin resistance, increasing their risk of developing conditions such as type 2 diabetes.
2. Glucose utilization
   • Women use glucose more efficiently for immediate energy, especially during exercise.
   • Men, on the other hand, rely more on fat for energy during physical activity.
3. Carbohydrate storage
   • Thanks to their higher muscle mass, men have larger glycogen stores in their muscles and liver.
   • Women conserve glycogen during prolonged activities, relying more on fat for energy.

The findings elaborate on how combining food across biological differences can optimize energy utilization and weight management. (Source: Freepik)

Fat metabolism

1. Fat storage
   • women: Estrogen encourages fat storage in skin areas such as the hips and thighs, which are essential for reproductive health.
   • male: Tendency to accumulate fat around the organs (visceral fat), which poses a high health risk.
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
   • Even at lower intensities, women’s bodies shift toward fat burning after exercise, providing metabolic benefits.

Hormonal effects on metabolism

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

How can their diet be adjusted for optimal health?

Sushmita suggested the following:

For weight loss

• male: High-protein, low-carb diets complement their high BMR and help gain muscle mass for faster weight loss.
• women: Hormonal wiring makes rapid weight loss challenging. Long-term success requires a balanced diet rich in nutrients and regular exercise.

For energy management

• male: A high-carbohydrate breakfast helps meet their energy demands and fuel physical activity.
• women: Healthy fats, such as those found in nuts and avocados, support sustained energy and efficient fat metabolism.

For health risks

• Premenopausal women are naturally protected from heart disease and diabetes but face an increased risk after menopause.
• Men are more vulnerable to visceral fat-related diseases but benefit from rapid weight loss with lifestyle interventions.

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