There is a direct relationship between blood sugar regulation and hormonal health, which we are going to delve into in today's article. You'll be learning all about the different types of sugar/carbohydrates, and the sorts of messages they each send to your body. It's these messages that cause dysregulation in your hormonal balance, so the article will close out with some helpful information on the types and amounts of carbohydrates that you need for healthy hormones and cycles.

Sugar in and of itself is not bad, especially when it comes packaged inside of fruits, vegetables and whole grains. However when it is consumed in it's highly processed state, such as in processed sweets, baked goods, and in the form of white table sugar, it is a significant driver of insulin resistance.

When we consume these high sugar carbohydrates, glucose gets released into our bloodstream. Our body then identifies that our blood sugar levels have increased, and releases some insulin to help move the sugar from the blood and into the tissues. This process works amazingly well until we force the body to do it many times every single day because of high sugar processed food diets.

Insulin is super sensitive to diet, and insulin resistance occurs when there is too much glucose in the blood, and the cells can no longer absorb it. Over time our liver, muscles, and fat cells that store glucose become resistant and don't respond appropriately to insulin's signals to take up the excess glucose. It is left in the blood, and insulin resistance is the result. This can lead to the development of prediabetes and eventually Type 2 diabetes, and many other health concerns.

Women's hormonal health is also directly affected by insulin resistance. When the body is struggling with a high sugar load, it can produce more of certain hormones, and less of others. In women, this can lead to deficiencies in oestrogen and progesterone, which can drive things like abdominal weight gain, the development of polycystic ovarian syndrome, heavy, clotty or painful periods and more.

Luckily there is a proven way to combat insulin resistance, and that is through consuming a small amount of complex carbohydrates within a balanced diet. Complex carbohydrates provide sugar to the body in an easy to digest, slowly released way that does not contribute to insulin resistance. They are packaged up with a heavy dose of nutrients and fibre, which actually helps to balance hormonal health. When you consume these types of carbohydrates, you are sending a message to your body that the world is a safe place to be. You can find complex carbs in the following types of food:

Legumes; chickpeas, black beans etc
Pulses; lentils of all types
Root vegetables
Berries, green apples
Whole grains such as brown rice, quinoa, millet, rolled oats.

In contrast, simple carbohydrates provide mostly sugar and cause significant spikes in blood sugar levels, promoting insulin resistance. They are best had in small amounts for special occasions. The following foods are examples of simple carbohydrates:

Table sugar, brown sugar, raw sugar
Maple syrup
Honey
Fruit juice
White bread, pasta and rice
Breakfast cereals
Soft drinks and cordial

As women, we need small amounts of these nourishing complex carbohydrates in our diets to maintain hormonal balance. They are an essential energy source for our cells, help to prevent us from experiencing high stress, and they also contain soluble fibre that helps our digestive system to effectively metabolise and detoxify estrogen and other hormones. Having complex carbs in the diet is especially important at the last meal of the day because they calm and soothe the nervous system and provide satiety, preparing the body for a good night's sleep.

Here is what a days worth of complex carbohydrates could look like:

2 to 3 servings of whole fruit – berries, apples, pears etc
1 serving of root vegetables – roasted veggies or mashed sweet potato
1 serving of leafy greens – such as in a salad
1 serving of wholegrains –1/3 cup brown rice or quinoa at dinner.

This is of course different for everyone. I'd like to leave you with the message that there are no bad carbohydrates, and both types have their place in a happy and healthy life. What would a special occasion be without a special cake or treat to go with it? However, to maintain healthy and balanced hormonal health, keep the overall focus of your carbohydrate intake on healthy complex carbs found primarily in fresh fruit, vegetables and whole grains. It’s not about what you do sometimes it’s about what you do most days.

If you would like guidance on the best dietary approach for you and your hormonal health, please contact me here to book an appointment

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