Last updated on May 12th, 2023 at 10:33 am
I would be rich if I had a penny for every time someone asked me if I followed a low-carb or keto diet. The funny thing is that my answer tends to shock people, especially in the area where I currently live, because it is counter-cultural. I don’t believe in diets. However, I believe in eating whole, nutrient-dense real food to nourish my female body and support healthy hormones.
I eat decent amounts of nourishing complex carbohydrates in the form of vegetables and then simply pay attention to my body signals – something that I have come to understand to be a lost art among most of society.
I will say that I didn’t pay attention to my body or what I consumed in my early twenties. Still, I know it was the standard American diet, which ultimately resulted in the standard American disease.
As I got older, I started to experience many hormonal issues in the form of thyroid dysfunction, adrenal imbalance, insomnia, migraines, benign breast tumors, and even a heartbreaking miscarriage. Once I introduced more healthy carbohydrates into my diet in the form of vegetables, I noticed a massive shift in my energy levels, mood, sleep, and overall daily energy. Moreover, these results were a direct reflection of functioning and healthy hormones.
Carbohydrates are such a touchy and controversial topic. Still, it must be addressed, and people must be informed of the consequences of following the typical diet culture.
Did you know it is extremely important for women in child-bearing years to consume moderate amounts of whole-food carbohydrates?
The nutrients from these healthy carbohydrate sources are essential in hormone balance, hormone production, sleep, exercise, energy, and overall mood.
Of course, a flip side to this is that a diet dependent on just carbohydrates (especially refined carbohydrates and foods that quickly convert to sugar) can be just as devastating to healthy hormones – particularly the adrenal glands, thyroid, and sex hormones.
Finding the right amount and form of carbohydrates for your body type and lifestyle is a delicate balancing act, and it can be highly frustrating. Therefore, an excellent place to start is a minimum of 100g grams a day.
How do you know if your diet needs more quality complex carbohydrates for healthy hormones?
- missed periods
- changes in body temperature
- sleep imbalances
- migraines
- insomnia
- painful PMS symptoms
- adrenal fatigue
- thyroid disease
- weight gain
- low libido
- weight loss plateau
- poor performance during workouts
- exhaustion
- poor recovery after a workout
- fatigue
How do carbohydrates affect healthy hormones?
Thyroid Function
High cortisol levels interfere with the liver’s ability to convert the thyroid hormone T4 into the active form T3. This lack of conversion can devastate the thyroid, energy levels, and metabolism.
Adrenal Balance
When you are already suffering from adrenal fatigue, a prolonged low-carbohydrate or no-carbohydrate diet can create even more stress and worsen the situation. Now, the adrenal glands have to work extra hard to convert whatever small amount of glucose the body is given into energy. This is only so that the body can, in turn, pump out more cortisol to balance blood sugar to sustain life and proper brain function.
Sex Hormones & Reproduction
The liver is the master filter of the body. Therefore, it plays a massive role in detoxifying all the excess estrogen from the body. For the liver to function correctly, it needs a decent amount of glycogen. This is another reason a low-carb or prolonged no-carbohydrate diet can be harmful.
Stress is the number one root cause of almost all hormonal dysfunction, in conjunction with what we know about pro-longed low-carb or no-carb diets. We now know it is not the best choice for healing and supporting the adrenal glands.
Our body is a whole, and it is essential to start looking at it that way. For example, our sex hormones and adrenal glands are linked – the body is brilliant. It prioritizes what is essential for sustaining life. This means that in a state of prolonged stress, it can put processes like reproduction on “hold” to conserve energy.
Examples of healthy and nourishing carbohydrates?
As seen above, the body needs healthy whole-food carbohydrates for healthy hormones. Basically, anything from the earth falls into this category. In short, think of all the varieties of vegetables and fruits (in moderation, of course.)
- potatoes (all kinds)
- sweet potatoes
- squash
- soaked or sprouted legumes and lentils
- beets
- carrots
- parsnips
- cooked cauliflower, broccoli, brussel sprouts, etc.
- dates
- berries
- green apples
- avocados
- cooked leafy greens
- properly prepared grains (if you tolerate them)
Note: I always recommend consuming any carbohydrate with a high quality and healthy fat source (and some protein) – roasted potatoes in duck fat, fruit with plain greek yogurt. Combining carbohydrates, fat, and protein helps slow down the rate at which glucose enters the bloodstream, and this helps keep blood sugar stable.
Ultimately, being in tune with yourself and paying attention to your body signals is essential.
Slowing down is the key to putting you in tune with yourself. You will probably never notice the cues and signals to support healthy hormones when constantly stressed out, overstimulated, and on the go.
Once you incorporate more nourishing real food carbohydrates with generous amounts of healthy fats and protein, watch and see how your energy, metabolism, sleep patterns, digestion, and hormone balance improves. All in all, this is such a simple and easy step that anyone can take to support healthy hormones.
Disclaimer: This post is not intended to provide medical advice, diagnosis, or treatment and is for educational purposes only.
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