I'm An Integrative MD: Here's Why I Don't Recommend Giving Up Carbs

There are many eating styles out there (keto, vegan, paleo, and more), each with its own set of benefits—and in some cases, drawbacks. In my experience as a physician, I've found that diets that restrict carbs can have some unwanted impacts—particularly for women.

Carbohydrates are important for serotonin production and metabolism, as well. Numerous studies show carbohydrate restriction is a link to depression2 since carbs increase serotonin secretion in the brain3. Eating carbs also triggers tryptophan, which then triggers insulin to be released. Insulin then allows tryptophan to cross the blood-brain barrier allowing the conversion of serotonin to take place, causing that "addictive" behavior and emotional high.

Making sure you have a healthy relationship with carbohydrates is key! It's important to choose nourishing carbs and make them work for you. Here's how:

I recommend focusing on a Mediterranean diet, which is rich in complex carbs like brown rice, oatmeal, sweet potatoes, quinoa, vegetables, and fruit. Complex carbs take a longer time to digest, so they help keep blood sugar stable. They are also richer in fiber, which will keep you full for a longer period of time. Plus, they're ripe with B vitamins, folate, and free-radical-fighting antioxidants4.

In order to do this, simply alternate the days you're eating high carbs and days you're eating low carbs:

If you're exercising often, it can be helpful to make your high-carb align with your workout days, and your low-carb days align with your rest days. 

This has to do with the body preparing for implantation and possible pregnancy and wanting to ensure it has the proper nutrients and calories necessary.

While low-carb diets may be popular right now, it's always important to do your research and consider what type of eating style will work best for you. Consider consulting with a registered dietitian or medical provider before making any major changes to your diet.