The role of macronutrients for fertility

What are micronutrients?

Macronutrients are fats, proteins and carbohydrates. It is important to get enough of each of these nutrients to help our body prepare for conception. In this article, I want to explore the influence each macronutrient has on fertility and the importance of fueling our bodies with enough of them to increase our chances of getting pregnant. 

Protein

Proteins are the building blocks of our body tissues. Proteins are important for the creation of our cell structures. The protein we eat is used to form collagen, hormones, enzymes, nerve tissues, muscles, blood, and immune cells. Without enough protein, our bodies can’t safely work on developing another human, so if the diet is lacking in protein it could impact our reproductive capacities. 

Protein can improve our mood, calm down anxiety, and aid serotonin and dopamine production. Minimizing stress levels is also important for conception, so the influence of protein on how we synthesize serotonin and dopamine is very important when trying to get pregnant. 

Eating protein will help balance blood sugar levels, as it can slow down the absorption of sugar. That is something we want, as high blood sugar levels can impact fertility. 

However, not all protein sources are good for you. Especially if trying to get pregnant, it is more important to avoid foods that can be contaminated with antibiotics, added hormones or toxic heavy metals. Because most of these are found in animal proteins, I usually recommend adding more plant-based proteins to the diet. 

Eat quinoa, mushrooms, soy products (organic, non-GMO), nuts, beans, dark leafy vegetables, organic free-range eggs. If eating from animal sources choose wild fish and organic, free-range and hormone-free turkey or chicken and grass-fed organic beef. 

Skip processed meats (i.e ham, sausages, burgers, canned meats, nuggets, etc) that contain added sugars and refined oils. 

Fats 

I would need a whole article to explore the importance of dietary fats, however, to keep it concise it is enough to say that fats are important and you should be eating them. Not all fats are good for you, but avoiding them is equally bad. Fats are important to protect your organs, keep your body warm, metabolize, and absorb nutrients and, the most relevant to this article, produce hormones. Without fats, we can’t make those precious reproductive hormones which will lead us to hormonal imbalance and infertility. So you got it, fats are essential to our health and should not be demonized. 

I know it is easier said than done, but here are some tips to help you choose wisely. 

Avoid trans fats and vegetable oils. Because not all fats are the same and many of them are actually inflammatory. 

Vegetable oils are problematic. You can still eat them, but if not processed correctly (during oil extraction, packaging, and transportation) they get damaged and become oxidized, developing free radicals that can harm your cell and then contribute to a whole array of diseases. 

Trans fats are found in many processed foods, basically anything that comes from a box. That includes fast foods, frozen foods, baked goods, biscuits, crackers, and many of the so-called healthy energy bars. If a nutritional label says 0 grams of trans fat, there still can be up to .5 grams of trans fat present in a single serving. Avoid it if the label lists “partially hydrogenated oils.”

As I said, not all fats are bad. Here are the ones you should be eating to support hormonal balance. 

Eat extra-virgin olive, avocados, avocado oil, and coconut oil, nuts, and seeds. 

Tip: I love eating and cooking with nut butter, and they are wonderful sources of fats. If you are like me, feel free to eat them in moderation and make sure you are getting the ones that are 100% nuts, no sugars or additional preservatives or oils added. Better yet, try making your own, you will be surprised at how easy it is! 

Skip margarine, vegetable oils like canola, soybean, corn, sunflower, safflower, cottonseed, and butter. 

Carbohydrates

The most known function of carbohydrates is to provide energy to our bodies to function. Carbs will feed every cell in our bodies from the skin to brain cells. Carbohydrates are the easiest most readily available source of energy our body uses to function. They are not a source of fats, and won’t make you fat if you eat them. Carbs in the form of fibers will help promote gut health and better digestion. When our gut works well it will eliminate any excess waste produced by our body and absorb the necessary nutrients we need to survive. If our guts are not working well it may fail to eliminate waste products, such as excess hormones. These hormones are then reabsorbed causing hormonal imbalance, which again can lead to fertility issues. 

Choose carbs that will help balance your blood sugar levels. Higher levels of insulin hormone in the blood are related to a higher chance of infertility, so opting for foods that are rich in fibers and are less processed (i.e refined and bleached flours) will help maintain good insulin balance. 

Some good sources of carbohydrates are whole fruits and vegetables, whole grains and seeds, and oats. 

Avoid: refined carbs (white flour, pasta, cereal, frozen dinners, crackers, pretzels, chips, etc.) and refined sugars (white sugar, baked goods, frozen desserts, granola bars, fruit juices, etc.)

How much of each macronutrient do you need for a balanced diet for fertility? 

I like to remind my readers that the important thing is to have balance. You don’t want to eat too little or too much of anything. So what is the ideal ratio of proteins, carbs, and fat you should be eating? 

Most researches suggest that to optimize your body for fertility the best is to follow a diet that includes 40% of carbohydrates, 25% protein and 35% fats. Yes, you read it right. Fats and carbs should make the most of your diet, that is because you need those to help your body create the most welcoming nest for your new baby. 

If you are lacking energy (carbs) your body will start to shut down some non-vital functions to save up for more essential activities (such as breathing, and keep your organs functioning). If you are not getting enough fats you won’t promote a healthy hormonal production, your body will find it difficult to metabolize the nutrients you ingest and that can reflect on your reproductive capacity too, plus we need extra fats to grow a human being. Proteins are super important, but they are needed in smaller quantities for us to achieve muscle and body tissue growth.  

As you can see, if you choose from the right sources there are no villans, carbs and fats are actually allies on your journey to motherhood. If you need inspiration to start cooking for fertility, check the recipes section of the website!