Garima Dev Verman, MSc Food & Nutrition, and Dr Puja Sharma, MD, suggest swapping refined carbs with fibre-rich grains and saturated fats with omega-3 sources. Opt for brown rice, dalia, or quinoa instead of white rice, whole-grain roti over white-bread, and whole fruits over juice to keep energy steady. These swaps work for both your blood sugar and menopause comfort.