Thyroid Diet

Is it possible that a specific type of thyroid diet could be the missing link to achieving successful weight loss? If so, what does a diet that supports thyroid function include? To answer these questions and a variety of others related to the thyroid gland, it is important to first have a clear understanding of its function and purpose in the human body.

Functions of the Thyroid

This butterfly-shaped gland located in the base of the neck is responsible for secreting two vital hormones, triiodothyronine, referred to as T3, and thyroxine, referred to as T4. The proper balance of T3 and T4 is essential for energy production at the cellular level, including the transport of oxygen into the cells where energy is made. Due to this immense responsibility, the thyroid gland acts as a control key for nearly every chemical reaction that occurs in the body. For example, when T3 enters the cells and revs up metabolic activity within the cell, a variety of other hormones, neurotransmitters, and enzymes are set into action as well.

Thyroid Link to Weight Problems

An over active thyroid is called hyperthyroidism and an under active thyroid is called hypothyroidism. Other malfunctions of this gland include goiter, the presence of nodules, cancer, and a temporary condition called postpartum thyroiditis. However,hypo- and hyperthyroidism are the most prevalent situations. Furthermore, a person with an over active thyroid is typically treated and hence hypothyroidism develops.

There are several known causes for this diagnosis, some of which include:

• imbalance of cortisol levels due to adrenal stress
• insulin resistance
• estrogen/progesterone imbalances
• genetic predisposition
• poor nutrition
• autoimmune response (Hashimoto’s thyroiditis and Graves disease)

A common symptom seen amongst individuals with altered thyroid function is unexpected weight gain and difficulty losing weight despite calorie reduction and increased expenditure through physical activity. Studies have shown that there is a link between an under active thyroid gland and insulin function. Hence, an appropriate thyroid diet often involves an appropriate amount and type of carbohydrate. Also, because the condition causes a sluggish metabolism, a reduction in overall calories may be beneficial for individual’s struggling with weight loss.

Basics of a Thyroid Diet

While no diet works for everyone, the same is true with a thyroid-supportive diet. In general, however, the better the quality of food ingested, the healthier the thyroid gland will be, as well as every other human gland, organ and cell within the body. More specific dietary recommendations are outlined below.

Iodine

This mineral is a necessary component of T3 and T4. It combines with the amino acid tyrosine and gets converted into the two thyroid hormones. For this reason, getting sufficient amounts of iodine through fish, seaweed, iodized salt, and shellfish is critical for the optimal function of the thyroid.

Low Glycemic Foods

In her book, The Thyroid Diet: Manage Your Metabolism for Lasting Weight Loss, Mary Shomon thoroughly describes the mechanism of insulin resistance associated with thyroid diseases. Subsequently, due to this strong association, a low carbohydrate, high protein diet is outlined. This includes adequate food combining at each meal and snack to incorporate protein, fat, fiber, and carbohydrate accordingly. In this way, glucose enters the bloodstream gradually which in turn modulates the amount of insulin release. A controlled insulin production means a more efficient use of calories and less opportunity for the body to store calories. This all equates to lessening the chances of further weight gain and encouraging an environment conducive for weight loss. Limiting the following high glycemic foods, or at least not eating them alone, will help with a successful thyroid diet:

• beets
• carrots
• corn
• parsnips
• peas
• potatoes
• turnips
• bananas
• grapes
• oranges
• pineapple
• raisins
• papaya
• watermelon
• white bread, bagels, rolls
• baked goods
• sugar
• white rice
• semolina pasta
• refined flour products such as crackers, pretzels

For a complete list of suitable low glycemic foods for a thyroid diet, you can check out the book or enter a specific food in the glycemic index database.

Protein

Since it takes more energy to break down protein than carbohydrate and fat, it is easy to see that metabolic rate would also increase in relation to protein intake. Hence, a thyroid diet entails eating good sources of lean protein, such as fish, white meat poultry, legumes, egg whites, and lean cuts of beef. An adequate intake of protein will also deter the hair loss that often accompanies an under active thyroid condition.

Fiber

The recommended daily amount of fiber is 25 grams a day. Since fiber slows down the rate at which food, including simple carbohydrate, is digesting, getting this quota is important for keeping insulin production in check when incorporating a thyroid-friendly diet into your lifestyle. High fiber foods include lentils, kidney beans, apples, pears, broccoli cauliflower, green leafy vegetables, whole grains, including bran and oats, almonds, and flaxseed to name a few.

Vitamins and Minerals

In general, a multi-vitamin is beneficial in a thyroid diet. Zinc has been shown to be a required mineral for the prevention of diminishing T3 levels, especially when caloric reduction takes place for weight loss purposes. Selenium behaves in a similar fashion. A daily dose of 15 to 25 milligrams of zinc and 400 micrograms of selenium is worth trying.

Summary

A thyroid diet can be an important part of an intervention plan for thyroid disease patients. Talking with others who have similar challenges can lead you on your specific path. Discussing all relevant options with your healthcare professionals will also guide you in the right direction for you. A nutritionist can be instrumental in developing meal plans that address your individual thyroid needs. Keeping a food diary and getting regular exercise are both helpful habits toward a healthy thyroid diet.

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