Keto Ruined My Thyroid? Separating Myth from Fact

The keto diet is a widely popular weight loss plan followed by millions worldwide. Over time, it has evolved into many different versions, some of which offer more health benefits than others.

Amidst its popularity, some individuals have voiced health concerns, such as the claim that “keto ruined my thyroid.” This has led to questions about the ketogenic diet’s safety and its impact on thyroid function.

Let’s debunk common myths about the ketogenic diet and thyroid health and find out how to safely and effectively follow a Healthy Keto® diet with a thyroid condition.

What is the keto diet?

The ketogenic diet is a low-carbohydrate diet that prioritizes high fat and moderate protein intake. Its primary goal is to shift the body from using glucose as a fuel source to burning fat to generate energy.

This metabolic shift to fat-burning, known as ketosis, occurs when glucose is limited, prompting the liver to break down fats and convert fatty acids into ketones.

Ketones are a highly efficient alternative fuel source that helps maintain sustained energy levels and support balanced blood sugar regulation.

Ketosis is a natural metabolic state that can offer many health benefits, including improved insulin sensitivity, weight loss, and enhanced mood and mental clarity.

Since its development in the 1920s, several variations of the keto diet have been introduced, each offering different approaches to balance weight loss with health benefits.

The Healthy Keto® diet is an optimized version of the standard keto diet that maintains similar macronutrient ratios while prioritizing food quality and nutritional value.

This nutrient-dense, low-carb dietary approach also strives to educate dieters about the dangers of ultra-processed foods, empowering them to achieve the maximum health benefits of a high-fat diet.

By focusing on premium-quality foods and avoiding harmful additives, Healthy Keto can help reduce inflammation and promote nutrient balance, making it an excellent choice for those seeking to improve thyroid health.

Watch the video below to learn more about the effects of keto on thyroid function.

Hypo and hyperthyroidism explained

Hypothyroidism and hyperthyroidism are two common thyroid gland disorders, each characterized by an imbalance of thyroid hormones.

The thyroid produces three primary hormones:

Inactive thyroxine (T4)
Active triiodothyronine (T3)
Calcitonin

These hormones are essential for regulating critical bodily functions, such as energy metabolism, nervous system function, heart rate, calcium balance, and temperature control.

Various factors can adversely affect the thyroid gland and disrupt its function, and autoimmune conditions such as Hashimoto’s thyroiditis and Graves’ disease are significant contributors.

Additionally, lifestyle factors, including poor dietary habits, chronic stress, and environmental exposures to radiation and endocrine disruptors, can further compromise thyroid health.

Hypothyroidism

Hypothyroidism, also referred to as an underactive thyroid, is characterized by insufficient production of thyroid hormones.

This condition slows the metabolism and can lead to a wide range of symptoms, including:

Chronic fatigue
Weight gain
Cold intolerance
Dry skin
Hair thinning
Depression
Memory loss
Constipation
Irregular heartbeats
Fertility issues

Hyperthyroidism

Hyperthyroidism, commonly known as overactive thyroid function, occurs when the thyroid gland produces too many thyroid hormones, leading to an accelerated metabolism.

Common symptoms of an overactive thyroid include:

Weight loss despite normal or increased appetite
Heat intolerance
Increased sweating
Anxiety or irritability
Panic
Insomnia
Bulging eyes
Cognitive impairment
Rapid heartbeat
Tremors
Diarrhea

If left unaddressed, both hypo- and hyperthyroidism can lead to serious health problems and increase the risk of cardiovascular disease, infertility, osteoporosis, and neurodegenerative disorders.

Can keto ruin my thyroid?

There’s a common misconception that the ketogenic diet can ruin thyroid function by impairing hormone production and potentially worsening symptoms of thyroid conditions.

However, a well-planned and nutritious high-fat diet, such as Healthy Keto, is unlikely to damage the thyroid and may help alleviate hypothyroidism symptoms.

A study published in PLOS ONE found that the ketogenic diet significantly enhanced fat metabolism compared to a high-carbohydrate diet without negatively affecting the thyroid.¹

While the participants showed a reduction in T3 and an increase in T4, they stayed within the normal range, and thyroid-stimulating hormone (TSH) levels remained stable, implying that the thyroid gland continued functioning normally.

Research published in Metabolism further supports this, showing that a low-carb diet increases men’s muscle mass and fat loss while maintaining or improving thyroid hormone levels.²

These findings imply that the hormonal changes during ketosis reflect a natural metabolic adaptation towards efficient hormone utilization rather than thyroid dysfunction.

However, the type of ketogenic diet you follow can have a significant impact on your thyroid health.

Many ketogenic plans focus primarily on macronutrient ratios and place little emphasis on food quality and nutrient uptake. This can mistakenly lead keto dieters to consume low-quality, ultra-processed, low-carb products that are typically laden with harmful ingredients.

Additionally, eating low-quality foods, such as non-organic produce or grain-fed meats, can increase exposure to the herbicide glyphosate, which has been linked to endocrine disruptions and hormonal imbalances.

Research published in Frontiers in Endocrinology studied the influence of glyphosates in relation to hypothyroidism and found that “the risk of hypothyroidism was significantly increased due to contact with these substances.”³

Without proper nutritional guidance, reliance on such foods can lead to nutrient deficiencies, food cravings, weight gain, and inflammation, potentially worsening both hyper- or hypothyroid symptoms.

This underscores the importance of following a Healthy Keto diet that prioritizes high-quality, nutrient-dense foods to promote metabolic balance while supporting thyroid health.

Benefits of keto for thyroid health

When done correctly, the Healthy Keto diet offers several benefits for those with thyroid conditions, including improved hormone balance, enhanced insulin sensitivity, lower inflammation, better energy levels, and weight loss.

“Healthy Keto provides essential building blocks for hormone production, including healthy fats and key nutrients such as iodine and selenium,” explains Dr. Berg. “This not only helps reduce inflammation but supports liver and kidney function, crucial for converting thyroid hormones.”

Evidence published in Surgery highlights the therapeutic potential of the ketogenic diet for thyroid health, specifically on its effects on an aggressive type of thyroid cancer. ⁴

The authors report that, combined with antioxidants such as N-acetylcysteine (NAC), the keto diet significantly reduced tumor growth and oxidative stress in both in vivo and in vitro studies.

That said, due to the complexity of thyroid conditions and their potential interactions with dietary changes, this information is intended for educational purposes only and shouldn’t replace personalized medical advice.

Always consult your healthcare provider to verify information about specific health conditions before making changes to your diet, lifestyle, or treatment plan.

Tips for doing keto with a thyroid problem

Supporting thyroid health on a ketogenic diet requires a combination of nutrient-dense foods and thoughtful lifestyle practices.

Incorporating intermittent fasting can help enhance insulin sensitivity and stimulate autophagy and cellular repair, which is crucial for those with thyroid disorders characterized by inflammation, impaired metabolism, and hormonal imbalances.

In addition, staying hydrated and maintaining electrolyte balance helps prevent fatigue, muscle cramps, weakness, and other symptoms that can mimic or worsen thyroid dysfunction.

Nutritious foods offering vital electrolytes such as potassium and sodium also help maintain fluid balance, which is crucial for preventing keto flu symptoms and promoting proper muscle function, nerve signaling, and overall energy levels.

Endocrine disruptors present in food, plastics, certain fabrics, household items, and personal care products can mimic or block hormones, contributing to hormonal imbalances and potentially worsening thyroid dysfunction.

By minimizing exposure to chemicals that can interfere with the endocrine system, you can help protect against dysregulated hormonal signaling and the associated effects on thyroid function.

Hypothyroidism tips

In addition to following a nutritious low-carb diet, optimizing gut health is essential for individuals with hypothyroidism.

The gut plays a critical role in absorbing nutrients crucial for thyroid hormone production, including iodine, selenium, and zinc.

Including probiotic-rich foods, such as yogurt, sauerkraut, and kimchi, can help support a healthy gut microbiome, which has been found to improve nutrient absorption and may aid in thyroid hormone conversion.

Additionally, incorporating anti-inflammatory foods such as turmeric, ginger, fatty fish, and berries can help combat chronic inflammation, which is crucial for those with autoimmune hypothyroidism.

Managing blood sugar levels is equally important to maintaining thyroid hormone balance, as blood glucose fluctuations can strain the thyroid gland.

While the keto diet helps stabilize blood sugar by eliminating sugars, it’s essential to watch for high-glycemic ingredients, such as maltodextrin, and hidden sugars in “health” foods, which can trigger blood glucose spikes.

Hyperthyroidism tips

One critical tip for managing hyperthyroidism is to limit iodine intake, as excessive iodine levels can stimulate the overproduction of thyroid hormones.

It’s also essential to moderate caffeine intake and avoid alcohol, as these stimulants can worsen symptoms such as anxiety, palpitations, and insomnia by overstimulating an already hyperactive nervous system.

Hyperthyroidism increases the body’s demand for vitamin B1, which is essential for energy production and heart health.

Vitamin B1 deficiency can exacerbate hyperthyroidism symptoms and worsen cardiac arrhythmias. Maintaining optimal vitamin B1 levels through natural sources such as pork, beef liver, oily fish, and eggs can support heart health and help manage thyroid symptoms effectively.

Key takeaways

Despite concerns that “keto ruined my thyroid,” a well-structured and nutritious keto diet can help support thyroid function by helping lower inflammation, stabilize insulin levels, and promote hormonal balance.

Whether managing hypothyroidism or hyperthyroidism, it’s crucial to prioritize a nutrient-dense diet featuring high-quality foods while avoiding environmental toxins, inflammatory ingredients, and ultra-processed products to optimize thyroid function.

FAQ

1. Can keto have ruined my thyroid?

The keto diet itself is unlikely to ruin your thyroid. However, a poorly planned low-carb diet that lacks essential nutrients could contribute to thyroid imbalances over time.

To support thyroid health, ensure you focus on nutrient-rich foods and consume enough calories to meet your body’s energy needs.

2. How many carbs does the thyroid need?

While the thyroid gland doesn’t have a specific carbohydrate requirement, very low-carb diets may reduce active thyroid hormone (T3) levels in some individuals.

Therefore, it’s best to gradually ease into carbohydrate restriction to minimize potential stress on the thyroid and support hormonal balance.

3. Can too much sugar mess up your thyroid?

Yes, excessive sugar intake can lead to insulin resistance and inflammation, both of which negatively impact thyroid function and can aggravate symptoms of thyroid conditions.

4. Is keto okay for Hashimoto’s?

Yes, when done correctly and with the guidance of a healthcare professional, the ketogenic diet can be highly beneficial for supporting individuals with Hashimoto’s.

A nutritious high-fat diet has been found to help you lose weight, reduce inflammation, and enhance immune system functions, all of which support better thyroid health and may help manage Hashimoto’s symptoms.

5. Does fasting damage thyroid health?

No, intermittent fasting isn’t likely to damage your thyroid and may, in fact, be an excellent strategy to support thyroid health and reduce inflammation.

However, it’s essential for those practicing intermittent fasting with thyroid conditions to ensure they’re meeting their caloric requirements during their eating windows to avoid metabolic complications associated with undernourishment or nutrient deficiencies.

6. What is the best diet to support the thyroid?

The best diet to support thyroid health limits carbohydrates and focuses on whole, unprocessed foods rich in nutrients, providing the essential vitamins and minerals needed to support thyroid health.

The Healthy Keto® diet is an excellent option for meeting these goals as it emphasizes nutrient-dense, low-carb foods while reducing exposure to harmful toxins and ingredients that can worsen thyroid conditions.