Is a low carb diet bad for your hormones?
You’ve undoubtedly heard the ongoing talk in the media about the “low carb diet” trends. What started as the Atkins diet has since evolved into the Keto diet and more, and it can be confusing to know whether this type of eating style is all that it claims to be, or whether it may do more harm than good.
Like most things when it comes to nutrition, there is never a “one size fits all” optimal eating pattern, and low carb diets are no exception. So while eating low carb may be beneficial for some people, it can also have negative effects for some, especially women. We’ll dive into more about this below!
What is a low carb diet?
There is no set definition for a low carb diet, and how many grams of carbs allowed per day on this eating style varies greatly. Following a low carb diet may mean replacing carbs with a high fat diet, a high protein diet, or a combination of the two. It also may be more general by just trying to restrict carb intake from sources like desserts and grains, while not making much change to other aspects of your diet.
Certain types of low carb diets are associated with benefits such as weight loss and improvements in metabolic markers such as blood sugar, cholesterol levels, and blood pressure. Yet it’s important to keep in mind that this greatly depends on what type of low carb diet is followed, how long it’s followed, and the health and demographics of the person following it (aka we must consider the context in which the low carb diet ie being applied!). As mentioned, a low carb diet definitely isn't for everyone.
Possible side effects of a low carb diet for women
Women’s bodies are very sensitive to changes in energy intake, and following a low carb diet is often coupled with a reduction in calories and other nutrients, which can disrupt hormonal balance.
Below are some of the ways a low carb diet may negatively impact hormones and women's health:
Adrenal glands-Many hormones are regulated by the hypothalamus-pituitary-adrenal axis, also referred to as the HPA axis. These glands are very sensitive to changes in energy intake along with things like stress, exercise, and sleep. A very low carb diet can be viewed as a form of stress on the body and may alter hormone production. Stress impacts cortisol levels, and some studies show that cortisol is already poorly regulated in women with conditions like PCOS. So, a low carb diet may amplify stress in the body and be contributing to more poorly controlled hormones.
Thyroid-Carbohydrates also impact the two main thyroid hormones T3 and T4. When calorie or carbohydrate intake is too low, studies show that T3 levels can drop. Since these hormones are responsible for regulating things like metabolism and energy levels, a drop in thyroid function can lead to symptoms of weight gain, fatigue, and more.
Sex/reproductive health-A low carb diet along with inadequate energy intake can lead to irregular menstrual cycles as well as ammenhorrea (loss of menstrual cycle). The body views reproduction as a “non essential” task, so when there is a lack of proper fuel, sex hormone production will be halted and things like having a period and being able to conceive may not be possible. If you suffer from absent or irregular cycles it’s crucial to make sure that you are taking in enough energy and fueling your body with adequate carbohydrates.
Endocrine function- A diet too low in carbs can lead to blood sugar levels dropping too low, which can throw off normal insulin production and also lead to symptoms of dizziness, irritability, and lack of concentration. It’s also important to know that when the body needs energy and glucose is not available (aka blood sugar is too low) - the body relies on cortisol to raise blood sugar. You heard that right - one of the jobs of cortisol is to keep blood sugar stable by RAISING blood sugar when it drops too low. When you increase the need for cortisol in the body you put more stress on the adrenals. Yikes.
How to incorporate carbs in a way that is supportive of hormones
Below are some things to keep in mind when eating carbs to make sure your body gets the most benefit.
Quality matters. You may have heard that not all carbs are created equally, or react the same way in your body. Sugar from a pastry is a carbohydrate just like sugar in a piece of fruit, but the pasty has gone through extensive processing. Fruit is a much higher quality carb than the pastry because it contains fiber, vitamins and minerals. Focus on eating carbs from whole food sources like fruits, vegetables, beans, whole grains, and starchy vegetables.
Focus on fiber. Fiber is a type of indigestible carbohydrate found in plant foods that help with satiety (that feeling of fullness that helps us avoid overeating) due to it slowing down digestion. Fiber also helps balance blood sugar and lower cholesterol levels. High fiber foods are similar to the whole food carbs mentioned above and include fruits, vegetables, seeds, beans, lentils, and whole grains like brown rice and quinoa.
Avoid eating them by themselves. Carbs are utilized best in the body when they are combined with protein and fat. For example, rather than snacking on an apple by itself, try pairing it with some natural nut butter to provide these other essential macronutrients. This helps stabilize blood sugar and also helps with satiety, amongst other benefits.
Bottom Line
Despite what you may hear or read in the media, carbs are not the enemy. Women especially need to ensure they are eating enough carbohydrates to help regulate their hormones so that their body’s can be operating at their best. Yet it's also important to keep in mind that there are some instances and populations that may benefit from a reduced carbohydrate diet. This is why it’s so important to work with a trained healthcare practitioner to evaluate your unique health conditions, diet and lifestyle and provide guidance on how to incorporate carbohydrates in a way that is supportive of your body.
Learn why balancing blood sugar is foundational for healthy hormones and how to master the key strategies for supporting balanced blood sugar and healthy hormones.
Plus, get my hormone-friendly breakfast recipes to help you put my strategies into action!