Why Carb-Free Diets Don’t Always Work For Women

Sassy Team gets the low down from Divya Butani, aka theveggiewifey, on why carbs are not the enemy.

Atkins, Ketogenic, Paleo and Dukan low-carb diets have all been the rage at some point, particularly for their significant weight loss results the world over. However, additional research on women’s health and how females should nourish their bodies throughout the various stages of the menstrual cycle raises concerns on the long-term effects of restricting carbohydrates, our main source of fuel.

There are five things to consider before you banish pasta, rice and bread from the menu…

Women Need Carbohydrates To Produce Reproductive Hormones

Female hormones including the luteinizing hormone (LH), estrogen, follicle stimulating hormones (FSH) and progesterone are produced near the stem of your brain, at the hypothalamus and pituitary glands. These glands in the brain work with your adrenal glands (located at the top of your kidneys) to form a hypothalamus-pituitary-adrenal axis, better known as the HPA axis.

This connection is vital in managing stress, including responses to immunity, libido, mood and energy. Not having enough energy or access to enough calories can affect the way our bodies create all of these hormones.

Additionally, men and women handle biological stress differently. When encountering biological stress, men resort to ‘fight-or-flight’ mode and women resort to ‘tend-or-befriend’ mode. This means, women often need connection and support in stressful situations.

Optimal oxytocin levels (the essential hormone for positive feelings) are needed for women to manage their stressors effectively. Therefore, an optimal functioning hormonal system is necessary not only for reproductive health, but also our mental health.

Carb-Free Diets May Result In A Hormonally Stressed Body

Carbohydrates are one of the three macronutrients our bodies need in larger amounts. Protein and fat are the other two macronutrients. Carbohydrates are easily broken down to glucose, which is also our body’s preferred source of energy.

Even though our bodies can make its own glucose (energy) through the liver, it is an emergency reserve for when we are truly in survival mode. When our bodies are pushed to make their own glucose using this reserve, it relies on stress hormones (cortisol and norepinephrine) to trigger the emergency response. If we were to do this on a continual basis, our bodies would be constantly stressed and anxious.

Long-term stress or chronic stress has shown to develop lower immunity, heart disease, sleeping disorders, high blood pressure and susceptibility to cancer.

Read More: 8 Habits To Improve Your Mental Health

Too Few Complex Carbohydrates May Result In Menstrual Delays

The overproduction of stress hormones, such as cortisol and norepinephrine, in response to the emergency production of glucose results in a hormonal imbalance. This causes HPA axis dysfunction.

Consequently, some women can experience amenorrhea which is the natural absence of the menstrual period for more than 3 months. One of the most common causes of amenorrhea is functional hypothalamic amenorrhea, a condition caused by a very low-calorie diet, disordered eating, excessive exercise or stress.

This study mentioned that one of the main side effects of the ketogenic diet on adolescents aged 12-19 was menstrual dysfunction, which included late or irregular periods. The long-term effects of amenorrhea are infertility, decline in bone health and heart disease.

Read More: Sustainable Period Products: Reusable Pads, Organic Tampons, Menstrual Cups & More

The Absence of Complex Carbs May Result In Loss of Muscle And A Change In Blood pH

Our bodies can convert carbohydrates into glucose very quickly when compared to protein and fat. It takes between 1-2 hours for carbohydrates to convert to glucose, 3-4 hours for protein and several hours for fat.

The brain, nerve cells, and the development of red blood cells all rely on glucose for energy. There is only a certain degree our bodies can convert fat and protein into glucose, a process called gluconeogenesis. Beyond what our body is able to convert to glucose, it will resort to breaking down protein tissue (muscle) to produce glucose, resulting in muscle loss in the long-term.

Additionally, when fat is broken down for energy, a chemical called ketone is produced in the blood. Ideally, those on a ketogenic diet would want the body to start breaking down fat as a form of glucose instead of carbs, a process known as ketosis.

However, ketosis does not occur unless one were to consume less than 20-50g of carbohydrates per day, which is extremely difficult to do. If your body breaks down fat too quickly, it is possible there will be a buildup of ketone and it may turn your blood acidicx Once your blood changes its PH levels, it can cause fatigue, and in some extreme cases some people can slip into a coma.

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Low-Carb Diets Can Affect Your Thyroid Function

The thyroid is a small but extremely powerful butterfly-shaped organ in the middle of our neck. It controls some of the most important functions of our body, such as how fast your heart beats, how deeply you breathe, and how much weight you lose or gain. The way the thyroid controls these activities is through the release of hormones. With high thyroid hormones, the metabolism speeds up, and with low thyroid hormones, the metabolism slows down.

A constant energy supply is needed for thyroid functionality. Without adequate energy supply, the thyroid may not be able to release these vital hormones to fuel bodily functions.

Furthermore, there are two types of hormones our thyroid makes: an inactive T4 hormone (thyroxine) and an active T3 hormone (triiodothyronine). The main hormone that is secreted in our body is the T4 hormone, and T3 is created by converting T4 via another enzyme (5’-deiodinase). Low carbohydrate diets directly correlate to the low activity of this enzyme, resulting in lower production of T3 hormone. This change can alter the way our body processes fat, resulting in higher cholesterol and potential heart disease.

Final thoughts…

Over the years, many have associated carbs with sugar, therefore, weight-gain. However, there are many types of carbohydrates, and when eaten in moderation, not all are bad for us.

Eating a well-balanced diet that includes simple and complex carbohydrates (fruits, veggies, whole-grain and legumes) can provide ample benefit to our bodies.

Gaining more insight and being more self-reflective with our daily activities can help us understand how much of each macronutrient we need in order to fulfill our fitness or health goals. Additionally, taking note of our medical history, genetic history and possible health concerns are important to acknowledge before following any diet.

It is important to remember that diets are extremely personal, and can create different reactions for each individual.