Why hormones NEED Carbohydrates

Carbohydrates often get a bad reputation, especially in wellness circles promoting low-carb or keto diets. But for many women, over-restricting carbs can have unintended consequences on hormones, skin health, mood, and energy.

First, it’s important to understand that carbs are not just fuel, they’re a key hormonal regulator. The female body is highly sensitive to perceived stress, and very low-carb diets can trigger a stress response via the hypothalamic-pituitary-adrenal (HPA) axis. This can lead to higher cortisol levels, irregular menstrual cycles, and even the suppression of ovulation (1).

For women experiencing irregular periods, fatigue, or acne, cutting carbs too low may worsen the picture. Healthy carbohydrates such as sweet potato, root vegetables, fruit, and whole grains support thyroid function (essential for regular cycles) and provide the glucose needed for healthy insulin signalling, a key factor in conditions like PCOS or hormonal acne (2). Without enough carbs, your body may also down regulate conversion of T4 to active T3, leading to sluggish metabolism, mood changes, and poor skin repair (3).

While low-carb diets may offer short-term improvements in some skin or metabolic symptoms, they can also increase cortisol, disrupt sleep, and reduce serotonin production, impacting mood and increasing anxiety or PMS symptoms (4,5).

The key is not to fear carbohydrates, but to choose quality over quantity. Fibre-rich whole foods like quinoa, pumpkin, berries, or legumes can nourish your hormones and nervous system, without triggering blood sugar crashes.

If you’re unsure what balance is right for your body, or you’re struggling with fatigue, acne, or irregular cycles, our naturopaths and nutritionists are here to help. We can work with you to understand your hormones, support your metabolism, and build a sustainable plan tailored to your needs.

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References:

1. Warren MP. J Clin Endocrinol Metab, 1999.

2. Palomba S et al. Hum Reprod Update, 2008.

3. Bianco AC et al. Endocr Rev, 2002.

4. Burris J et al. J Am Acad Dermatol, 2013.

5. Fernstrom JD. Nutr Rev, 1986.

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