Understanding Carbs and Hormone Imbalance

Alicia Stanton, MD, October 17, 2009

For some, it may seem exceedingly difficult to cut carbohydrates out of a diet completely. Fortunately for those, that is not necessary. What is necessary, however, is the understanding of which carbs have adverse effects on the balance of hormone levels. The determining factor of whether or not a food promotes hormonal balance or imbalance is the speed at which the carbohydrate is converted into blood sugar. The glycemic index (GI) is the tool used to measure this speed. For stable blood sugar levels, you want to choose those carbs with a slower conversion rate, or a low GI the majority of the time.

Here are some facts on foods and their GI ratings that you may find surprising:

  • Most vegetables are almost zero GI. Root vegetables, except potatoes, are usually low to medium GI.
  • Fruits that grow in northern or Mediterranean climates are low-GI foods, whereas tropical fruits tend to rank a bit higher, mostly in the medium range.
  • White and whole wheat breads have the same high GI, in any form, including slices, buns, bagels, rolls, croissants and scones.
  • Sourdough breads have a low GI because acidity slows the digestion of the grain.
  • Acidic ingredients, such as balsamic vinegar used to dip bread, will generally reduce GI of carbohydrates.
  • Both brown and white rice have a high GI. Basmati rice is medium GI. Quinoa and pearled barley make side dishes with a lower GI.

It is important to remember that your diet plan plays a crucial role in balancing your hormones, especially with the onset of menopause or peri-menopause. More of these facts can be found in Chapter Three of Hormone Harmony.

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2 Comments on Understanding Carbs and Hormone Imbalance

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