The many benefits of carbohydrates for your hormones

Carbohydrates would not be necessary because we can make our own? That is certainly true. We can make carbohydrates from protein, be it protein from our diet or protein from our own muscles. (We'd rather not do the latter, right?). But did you know that making our own carbohydrates is a stressful process for our bodies? Hormones like cortisol are involved.

You hear so much about the benefits of reducing or even omitting carbohydrates, That we forget that carbohydrates also have all kinds of benefits. Especially for your hormones too. Here's a rundown!

The benefits of carbohydrates

• Carbs lower your stress hormones¹. Do not avoid them in peri-menopause, as cortisol rises in most women during this period!
• Carbohydrates, such as glucose, reduce the duration of childbirth.²
• Eating enough carbohydrates can relieve PMS.³
• Eating enough carbohydrates contributes to the maintenance of your muscles. After all, you don't need to break down your muscles to get glucose. And the proteins you eat can really be used for your muscles, because you are not converting them into fuel.
• You need carbs to eliminate waste and excess hormones.⁴
• Carbs are needed to activate your thyroid hormone. When you fast, active thyroid hormone goes down.⁵
• You need active thyroid hormone for the production of progesterone.
• Carbs are the best fuel because you need less oxygen compared to fats⁶.
• Burning carbs involves less oxidative stress than burning fat. This is because burning carbohydrates generates more CO2, and CO2 protects against free radicals⁷.
• And more....!

Eat carbohydrates the right way

Don't leave carbohydrates from your diet, but eat them appropriately and in the right form. Eat them along with protein, fat and fibre and spread them throughout the day. Then, you will not have to worry about slight increases in your blood sugar. Don't just eat rice and grains, but rather potatoes, tubers and lots of fruit! Did you know that potatoes are high in carbohydrates but do not increase the risk of diabetes? Only fried potatoes do⁸.

Eating few carbohydrates can also have benefits (that is not what this article is about) - but those benefits are mainly short-term and are often more of a temporary solution than a durable one. And my question is: is it sustainable for the rest of your life a low-carb or even ketogenic diet? Or would you rather eat all three macronutrients? You can have an incredibly healthy diet even with eating carbohydrates.

You don't have to avoid carbs to get healthier

The good news is: you may as well lose weight, control your diabetes, get rid of your hormonal symptoms, increase your muscle mass, reduce your tendency to inflammation, control your autoimmune disease, and so on if you eat carbohydrates! And there is scientific support for that too.

Would you like to improve your diet, tailored to your body and needs? Then get in touch contact with me for a consultation Or book a introductory call!

Want to read more? Then check out my other articles.

References

1. Soltani H, Keim NL, Laugero KD. Increasing Dietary Carbohydrate as Part of a Healthy Whole Food Diet Intervention Dampens Eight Week Changes in Salivary Cortisol and Cortisol Responsiveness. Nutrients. 2019 Oct 24;11(11):2563. doi: 10.3390/nu11112563. PMID: 31652899; PMCID: PMC6893582. ︎
2. Ahadi Yulghunlu F, Sehhatie Shafaie F, Mirghafourvand M, Mohaddesi H. The effects of intravenous dextrose 5%, Ringer's solution, and oral intake on the duration of labour stages in nulliparous women: a double-blind, randomised, controlled trial. J Matern Fetal Neonatal Med. 2020 Jan;33(2):289-296. doi: 10.1080/14767058.2018.1489792. Epub 2018 Sep 9. PMID: 29909704. ︎
3. Sayegh R, Schiff I, Wurtman J, Spiers P, McDermott J, Wurtman R. The effect of a carbohydrate-rich beverage on mood, appetite, and cognitive function in women with premenstrual syndrome. Obstet Gynecol. 1995 Oct;86(4 Pt 1):520-8. doi: 10.1016/0029-7844(95)00246-n. PMID: 7675373. ︎
4. This is the process of glucuronidation in which hormones and other substances are linked to glucuronic acid so that they become water-soluble and can be excreted more easily via bile or urine. ︎
5. Boelen A, Wiersinga WM, Fliers E. Fasting-induced changes in the hypothalamic-pituitary-thyroid axis. Thyroid. 2008 Feb;18(2):123-9. doi: 10.1089/thy.2007.0253. PMID: 18225975. ︎
6. A carbohydrate is composed of carbon, hydrogen and oxygen. Glucose is C₆H₁₂O₆. Fat, in particular, is made up of carbon and hydrogen. ︎
7. University of Utah. "It might be wrecking the climate, but carbon dioxide is actually good for your cells." ScienceDaily. ScienceDaily, 26 November 2024 ︎
8. Mousavi S M, Gu X, Imamura F, AlEssa H B, Devinsky O, Sun Q et al. Total and specific potato intake and risk of type 2 diabetes: results from three US cohort studies and a substitution meta-analysis of prospective cohorts BMJ 2025; 390 :e082121 doi:10.1136/bmj-2024-082121 ︎