Researchers have delved into the intricate relationship between biological sex and dietary impacts on the body. They’ve discovered that biological sex can significantly influence how the body processes and derives benefits from various foods.
Current NHS guidelines delineate a clear distinction in the recommended daily calorie intake between genders: 2,500 for men and 2,000 for women. This disparity stems from the belief that men possess greater muscle mass, leading to a purportedly faster metabolism.
However, recent research challenges this notion. A study published in 2021 in the journal Science found no discernible difference between male and female metabolisms. Instead, recommended daily calorie intake varies according to individual factors such as weight, age, and activity levels.
Nonetheless, scientific evidence highlights variations in how men’s and women’s bodies process and metabolize certain types of food. According to registered dietitian Helen Bond, discrepancies between the sexes in nutritional responses can be attributed to factors including metabolism, sex hormones, and body structures. Here, we delve into these differences and their implications.
Women process alcohol differently
Women process alcohol differently than men due to physiological factors such as body composition. Dr. Emma Catterall, the research and evidence lead at the charity Drinkaware, explains that men metabolize alcohol more efficiently than women, primarily because of differences in body composition. Even when comparing individuals of similar weight, women typically have a higher body fat percentage and less water content, leading to a quicker increase in blood alcohol content after consuming alcohol.
Additionally, women tend to have lower levels of an enzyme called alcohol dehydrogenase (ADH), which plays a key role in metabolizing alcohol. Consequently, alcohol is absorbed into their bloodstream at a faster rate compared to men.
Despite these differences, the NHS updated its guidelines in 2016, recommending that both men and women who drink regularly should not exceed 14 units of alcohol per week (previously, the limit for men was 21 units).
Dr. Catterall emphasizes that although men may metabolize alcohol more efficiently, it does not justify higher alcohol consumption. The health risks associated with alcohol consumption, including certain cancers, heart and liver disease, mental health problems, and nervous system damage, are significant for both sexes. Women are particularly vulnerable to the long-term health implications of alcohol consumption, such as liver disease and cardiomyopathy. They also have a higher likelihood of experiencing alcohol-induced anxiety and depression, even with comparable alcohol intake to men.
Although men still outnumber women in alcohol-related diseases, largely due to higher frequency and intensity of alcohol consumption, Dr. Catterall underscores the importance of seeking guidance on cutting down. She recommends taking the quick and free Drinking Check quiz on the Drinkaware website for personalized advice.
Sugary drinks hit men harder
Research has consistently shown that women tend to have a stronger preference for sugary foods compared to men. This gender discrepancy in dietary habits has taken on new significance with recent findings suggesting that sugary drinks may have a disproportionately adverse effect on boys compared to girls, particularly in relation to the risk of developing diabetes.
A study conducted by researchers from Harvard University revealed that boys who consumed sugary drinks exhibited over three times the impact on insulin resistance and blood glucose levels, both key risk factors for diabetes, compared to girls.
Similarly, a study from the University of Missouri in 2022 highlighted that lifestyle factors associated with diabetes, such as reduced physical activity and increased sugar intake, disproportionately affect men. Male participants in the study experienced reduced blood flow in their legs and lower levels of the hormone adropin, which is crucial for regulating insulin sensitivity and body weight, after just 10 days.
According to Professor Roy Taylor from Newcastle University, men are more predisposed to developing type 2 diabetes even at a relatively lower weight compared to women. Additionally, men tend to develop the disease at a younger age on average. However, it’s noteworthy that women who develop type 2 diabetes face a higher increase in heart disease risk compared to men.
A high-fat diet impacts males more
Research conducted by the Cedars-Sinai Diabetes and Obesity Research Institute has shed light on significant differences in how male and female brains respond to high-fat diets, with potential implications for heart health.
According to Professor Deborah Clegg, who spearheaded the study, their findings reveal notable disparities between the sexes in their physiological reactions to high-fat foods. Specifically, the research indicates that male brains are more prone to inflammation and subsequent damage to the heart when exposed to a high-fat diet.
Brain inflammation, a known marker associated with overeating, fluctuations in blood sugar levels, and increased risk of obesity, was observed to be more pronounced in males following consumption of high-fat foods compared to females.
In the course of the study, the research team observed distinct patterns suggesting that female brains possess mechanisms that shield them from the detrimental effects of fats and sugars. Professor Clegg elaborated on their findings, suggesting that it appears as though females’ brains are equipped with a protective «chemical force field» against the harmful impacts of dietary fats and sugars.
Furthermore, the research underscores the role of brain inflammation as a potential contributing factor to the obesity epidemic, with negative brain changes observed even over short periods of exposure to fatty and sugary foods. Importantly, these adverse effects were found to affect males significantly more than females, highlighting the sex-specific nature of the response to dietary factors.
Men get more from dark chocolate
Research conducted by Aberdeen University suggests that men may derive greater health benefits from consuming dark chocolate compared to women. Dark chocolate, which contains a minimum of 70 percent cocoa, has been associated with various health advantages, including a reduced risk of heart disease and its richness in essential nutrients such as iron, magnesium, and zinc.
The study found that men exhibited more pronounced improvements in blood quality following the consumption of dark chocolate compared to women. Specifically, men’s platelets, which are blood cells involved in clot formation, demonstrated superior behavior after consuming dark chocolate. They exhibited reduced clumping and lower levels of stress compared to women’s platelets.
Dr. Baukje de Roos, the lead author of the study, noted the intriguing observation but acknowledged that the underlying reasons remain somewhat unclear. While hormonal differences may play a role, further research is needed to fully understand why men’s blood responds more favorably to dark chocolate consumption than women’s.
These findings suggest that incorporating dark chocolate into the diet may offer particular benefits for men, potentially reducing their risk of stroke and supporting overall cardiovascular health. However, ongoing research is essential to elucidate the mechanisms behind this observed sex-specific response to dark chocolate consumption.
White pasta and the menopause
A diet rich in refined carbohydrates, including white bread, rice, and pasta, may pose risks for postmenopausal women’s mood and mental health, suggests research from Columbia University Medical Center in the United States. This study indicates that consuming such foods can lead to a hormonal response in the body, resulting in reduced blood sugar levels, which in turn may exacerbate mood disturbances and fatigue among women in the postmenopausal stage.
Helen Bond emphasizes the importance of carbohydrates as a fundamental component of a balanced diet. Carbohydrates, along with fats and proteins, are essential macronutrients that provide the body with energy. They are found not only in bread and pasta but also in various plant-based foods such as fruits, vegetables, nuts, seeds, and legumes like beans and lentils.
While carbohydrates are crucial for energy production, the type of carbohydrates consumed matters. Refined carbohydrates, which undergo extensive processing and lack essential nutrients and fiber, can have detrimental effects on health, particularly when consumed in excess. Postmenopausal women may be particularly vulnerable to the negative impacts of refined carbohydrates due to hormonal changes and metabolic shifts associated with this life stage.
Thus, while carbohydrates remain an essential part of the diet, individuals, especially postmenopausal women, should prioritize whole, unprocessed sources of carbohydrates, such as whole grains, fruits, and vegetables, to support overall health and well-being.