Could Cutting Carbs Wreak Havoc on your Reproductive Health?

Are carbs good or bad? There is been more and more ‘diet trends’ which are shaming carbohydrates and pointing the blame carbs for weight gain, fatigue, chronic disease and more. What you aren’t told is that diets low in carbohydrates are also linked with obesity, disrupted energy production, alterations in hormone regulation, the list goes on.

How does carbohydrate restriction influence reproductive function?

Let’s be real, carbs are life – and I literally mean this for the proper function of your reproductive system. 

Reproductive function is dependent on the pulsed release of a hormone called Gonadotropin-releasing hormone (GnRH). This hormone is controlled by glucose and works to stimulate the release of follicle-stimulating hormone (FSH) and luteinizing hormone (LH). FSH and LH are two important hormones which control the follicular phase and luteal phase of the menstrual cycle.  Studies have identified that during energy restriction and inadequate glucose availability the function of GnRH and LH secretion is negatively influenced which may result in a host of long term health consequences. 

How to does carbohydrate restriction influence stress hormones?

Carbohydrates are a source of glucose for energy production and our cells need glucose to function properly. In the case when glucose is declining insulin levels will also decline, this sends a message to our brain identifying a ‘stressor’ within the body (remember even if you don’t think low blood glucose is a stress, your body identifies it as one as it is always trying to keep your cells functioning properly). So, this then increase the secretion of adrenaline, growth hormones and cortisol. Increase cortisol levels has been linked to alterations in progesterone regulation and menstrual cycle irregularity. 

What carbohydrates should I eat?

Including a variety of different carbohydrates within the diet is the best way to have a variety of nutrients. When talking about carbohydrate consumption, certain carbohydrates which are refined and heavily processed have been shown to negatively impact health when consumed excessively. Whereas, complex carbohydrates high in fibre and nutrients have been shown to positively influence health through blood glucose regulation, weight regulation, support hormonal balance, the list goes on. 

Healthy intakes of carbohydrates are approximately 45-65% of daily dietary intake, having a carbohydrate source with each meal is a good way of reaching this intake. 

Great carbohydrate sources which are high in nutrients and fibre include:

·      All types of vegetables

·      Wholegrains – include brown rice, quinoa, barley, buckwheat, oats

·      Beans – kidney beans, black beans, cannellini beans

·      Lentils 

These are some examples of carbohydrate rich sources which have been linked to positively influencing health including weight regulation, hormone regulation, energy production, mental clarity. 

However, not all carbohydrates are the same certain carbohydrates have been implicated in negative health states when consumed in excess, examples include:

·      Refined cereals

·      White bread

·      Store brought cakes, muffins, biscuits and other baked items

·      Lollies or other confectionary items. 

When it comes to making dietary choices, it can be confusing with conflicting information you may be reading or hearing. I encourage my patients to listen to their bodies and learn how their way of eating influences how they feel and function.

Cutting out an entire food group may be harmful to your health and long term may seriously impact the function of your reproductive health.