The Keto Cold War: Why Seattle Needs More Carbs in Winter

By Franklin Everett Shaw

March 1, 2026

The Space Needle looms, shrouded in mist. Another gray Seattle day descends, and the siren song of comfort food grows louder. For those embracing the ketogenic diet, this seasonal shift presents a unique challenge, one that can significantly impact mood and energy levels.

The keto diet, with its focus on high fat and very low carbohydrate intake, forces the body to burn fat for fuel, producing ketones. While effective for weight loss and blood sugar control, its restrictive nature can exacerbate the symptoms of Seasonal Affective Disorder (SAD), a common ailment in the Pacific Northwest.

SAD, triggered by reduced sunlight exposure, disrupts the body’s natural circadian rhythm and neurotransmitter production. Serotonin, the “feel-good” neurotransmitter, relies on carbohydrates for its synthesis. Severely restricting carbs, as keto demands, can therefore worsen mood swings, fatigue, and even depression, especially during Seattle’s long, dark winters.

Many keto proponents dismiss these concerns, touting the brain-boosting benefits of ketones. However, this overlooks the crucial role of thyroid function, which can be negatively impacted by prolonged carbohydrate restriction. The thyroid gland, responsible for regulating metabolism and energy levels, requires adequate glucose (derived from carbohydrates) to function optimally.

A sluggish thyroid can lead to fatigue, weight gain, and further exacerbate SAD symptoms. This is particularly relevant in Seattle, where the already challenging climate can place additional stress on the endocrine system.

So, what’s a Seattleite on keto to do? The answer lies in strategic carb cycling, tailored to the unique demands of the Pacific Northwest winter.

Carb cycling involves strategically increasing carbohydrate intake on certain days of the week, while maintaining a ketogenic state on others. This allows for the benefits of keto – weight management and blood sugar control – while mitigating the negative impacts on mood, energy, and thyroid function.

Here’s a practical approach:

1. Identify your “low-carb” days: These are the days you adhere strictly to the ketogenic diet, limiting carbohydrate intake to 20-30 grams per day. Focus on healthy fats like avocados, olive oil, and fatty fish (salmon is abundant in the PNW!).

2. Designate “carb-up” days: Choose 1-2 days per week to strategically increase your carbohydrate intake. Aim for 100-150 grams of carbohydrates, focusing on whole, unprocessed sources.

3. Prioritize seasonal, local carbohydrates: This is where the Pacific Northwest shines. Embrace the bounty of the region:

   • Squash: Butternut, acorn, and kabocha squash are excellent sources of complex carbohydrates and fiber. Roast them with cinnamon and nutmeg for a warming, seasonal treat.
   • Root Vegetables: Carrots, parsnips, and beets offer a variety of nutrients and can be roasted, mashed, or added to soups.
   • Berries (in moderation): While technically keto-friendly in small amounts, berries can be incorporated more liberally on carb-up days.

4. Time your carb intake strategically: Consume your carbohydrates earlier in the day to support energy levels and neurotransmitter production. Avoid large carbohydrate meals before bed, as this can disrupt sleep.

5. Monitor your mood and energy levels: Pay close attention to how you feel on both low-carb and carb-up days. Adjust your carbohydrate intake accordingly. Some individuals may require more carbohydrates than others to maintain optimal mood and energy.

6. Support thyroid function: Consider supplementing with selenium and iodine, essential nutrients for thyroid health. Consult with a healthcare professional before starting any new supplements.

7. Embrace sunlight (when available): Even on cloudy days, try to spend some time outdoors. Natural light exposure helps regulate your circadian rhythm and boost serotonin production. Consider investing in a SAD lamp for days when sunlight is scarce.

A common pitfall is the “keto flu,” a collection of symptoms like fatigue, headache, and brain fog that can occur during the initial transition to a ketogenic diet. This is often due to electrolyte imbalances. Combat this by increasing your intake of sodium, potassium, and magnesium. Bone broth, avocado, and leafy green vegetables are excellent sources of these electrolytes.

Another mistake is relying solely on processed keto products. Many keto snacks and desserts are loaded with artificial sweeteners and unhealthy fats. Focus on whole, unprocessed foods whenever possible.

Furthermore, many people mistakenly believe that keto is a “one-size-fits-all” diet. Individual needs vary greatly, and what works for one person may not work for another. Experiment with different carbohydrate levels and food choices to find what best supports your well-being.

Don’t fall for the myth that keto is the only path to health and weight loss. It’s a tool, and like any tool, it should be used appropriately. For Seattle residents battling SAD during the winter months, a flexible, carb-cycling approach, incorporating locally sourced, seasonal carbohydrates, offers a more sustainable and enjoyable path to well-being.

Remember, the goal is not just to achieve ketosis, but to thrive. Listen to your body, prioritize your mental health, and embrace the abundance of the Pacific Northwest. The Space Needle may be shrouded in mist, but your mood doesn’t have to be.