Carbohydrates, Insulin and Fertility

Carbohydrates, Insulin and Fertility

Have you noticed that every major holiday is now laced with sugar? Whether it is Thanksgiving, Halloween, Christmas or Valentines Day. The very fact that there is now a Thanksgiving version of marshmallow Peeps says it all.

For the many couples who are planning for IVF in the New Year or are hoping to start trying to conceive, this is a friendly reminder to be mindful of your carbohydrate intake!

What does carbohydrate intake have to do with fertility?

Carbohydrates are an important source of energy as they are broken down into smaller sugar molecules and taken up by our cells to be stored and used later as energy. The hormone that is responsible for this is Insulin. For this reason, insulin is obviously a very important hormone, but high insulin levels can produce an imbalance male and female hormones, which may interfere with follicle development, affecting egg quality, and even stop ovulation all together. In addition, insulin resistance may lead to increased inflammation, which may increase the risk for implantation failure and miscarriage.

Different carbohydrates cause different concentrations of insulin to be released. Generally speaking, refined sugar causes the highest insulin spike, pasta and bread is next, then rice and starchy vegetables (e.g. potatoes) and last are fruits and non-starchy vegetables. Therefore, limiting your intake of refined sugars as well as flour products is key! Since this becomes more challenging during all the holiday celebrations, here are a few tips to help you stay on track!

1. Ensure you have breakfast that includes protein!
Remember that your morning blood sugars set the tone for the rest of the day. Having a protein-rich diet helps you control your cravings and make better decisions around food.

2. Plan ahead and eat ahead of time!
Before you go to an event or function, eat some snacks such as veggies with humus, olives, cheese, or nuts & seeds instead of snacking on all the carb laden appetizers such as chips, crackers, breads and cookies. If this is not an option, choose those veggies or protein-rich appetizers.

3. Choose your treats wisely!
We all have our absolute favorite treats and not only can deprivation sometimes kill the celebration, but it can also lead to overindulgence later on. Allow yourself a few bites of the treat you are absolutely craving and savour every bit!

Dr Eileen Park visited Global TV to discuss the connection between food and fertility!