Part of a
healthy fertility diet is to have low sugar intake
Whether you
love eating sugary foods like cakes, pastries, chocolate, bubble tea, soft
drinks or refined carbohydrates like white bread, pizza, rice noodles and white
rice (Yes… we all love white rice), know that it could be affecting your
chances of getting pregnant.
Eating
foods high in processed sugar or refined carbohydrates causes a sudden spike
in blood sugar levels, which causes a sharp rise in insulin levels. Insulin
is a hormone our body produces to move sugar into cells for energy.
Increased
levels of insulin confuses our ovaries because it is chemically similar to
ovarian hormones and may interfere with egg maturation and ovulation.
Besides
that, high sugar intake also lowers immune function, leading to obesity which
may affect fertility in male and female.
Well,
before you start a protest on having nothing left to eat, there are certain
carbohydrates and sugars that are actually good for our health. In fact our
bodies require sugar for energy, so eating the right types of food is crucial
in your fertility diet.
Good carbs vs. Bad carbs
Good
carbs = Complex carbs, are foods that have low glycemic index (GI), which means they get
digested slower, allowing nutrients to be absorbed slowly and avoid spike in
blood sugar levels. Good carbs are usually close to their natural state like fruits
and veggies, or very close to it like whole grains. They also keep
us full longer avoiding the urge to binge on junk food.
Bad
carbs = Simple carbs, work in the opposite way by rising blood sugar levels quickly and
drops quickly as well, leaving you feeling sluggish or craving for more sugary
or processed foods. This causes a vicious cycle of food cravings and poor
food choices which in the long term may result in weight gain and other health
issues like diabetes, high cholesterol, PCOS and fertility issues.
Sugar in good carbs?
Though good carbs are a better option to a healthy fertility diet, some are naturally higher in sugar content which should be limited in our daily intake. The list below shows some examples of good carbs categorized by type and recommended servings per day.
Start
swapping out bad carbs for good carbs which will provide you with more
nutritional value in each meal, while allowing you to maintain a healthy
weight.
How about white rice? Is it a bad carb? (it’s
a staple in all our meals)
Well.. Yes…
White rice is milled to remove its husk, bran, and germ and is considered empty
carbohydrates since it loses it main nutrients. It has a high GI and causes
sudden spike in blood sugar levels, something we do not want in our fertility
diet (or any diet if you are trying to lose weight).
Try to
switch out white rice for good carbs like brown rice, sweet potato, quinoa,
pumpkin…. There are so many choices to go for (refer list of good carbs above
for ideas).
It wont be
easy to give up your favorite food, start slowly if you need to but be
persistent. And once you get there, remember to also treat yourself once in a
while 😊
Is there
any food you need to start swapping out? Let me know in the comments. Do share
with us if you have been on a low sugar diet and any tips on how you maintain
it.
Are you trying to conceive and looking to improve your
diet?
Join my free group where I share my experiences, tips and ideas
on my diet and healthy living to improve fertility.
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