PCOS Diet: How to Eat Well and Manage Your Symptoms
Most studies do say that diet and exercise are both the initial treatment indicated and a mainstay of PCOS treatment. These treatments are not a cure, and diet changes will need to be life-long to be effective. Most research on weight loss for PCOS stability has mostly focused on those who are obese, or those who have documented insulin resistance, such as an diabetic or a woman with prediabetes.
Consuming foods that promote a healthy insulin balance is going to be the healthiest diet for those with PCOS. Current studies show that 50% of women with PCOS develop diabetes before age 40, and even a higher percentage have gestational diabetes in pregnancy. Other risks, besides hormonal issues include the risk of having cholesterol abnormalities and fatty liver.
Why Diet Matters for PCOS
One of the main factors that contributes to PCOS is insulin resistance. Insulin is a hormone that helps your cells use glucose (sugar) for energy. When you have insulin resistance, your cells don’t respond well to insulin, and your blood sugar levels rise. This can trigger your ovaries to produce more androgens (male hormones), such as testosterone, which can cause PCOS symptoms[[3]. Reducing insulin resistance with treatment may be indicated, but many young women can achieve this with diet alone.
Insulin resistance is more common in people who are overweight or obese, but it can also affect people who are lean. According to research, about 50% to 75% of women with PCOS have insulin resistance, regardless of their weight[^4^][4]. Insulin resistance can also lead to diabetes, especially if you have a family history of the disease. Studies show that 50% of women with PCOS develop diabetes before age 40, and even a higher percentage have gestational diabetes during pregnancy.
Therefore, eating a healthy diet that helps regulate your blood sugar and insulin levels is crucial for managing PCOS and preventing complications. A healthy diet can also help you lose weight if you need to, which can improve your hormonal balance and fertility.
Foods to Eat and Avoid with PCOS
There is no one-size-fits-all diet for PCOS, but some general principles can guide you to make better choices. Here are some foods to eat and avoid with PCOS:
– High-fiber foods. Fiber helps slow down the digestion and absorption of sugar, which can lower your blood sugar and insulin levels. Fiber also helps you feel full and satisfied, which can prevent overeating and weight gain. Some examples of high-fiber foods are:
– Non-starchy vegetables, such as spinach, kale, broccoli, cauliflower, peppers, mushrooms, and tomatoes
– Fruits, especially berries, apples, pears, and oranges
– Whole grains, such as oats, barley, quinoa, and brown rice
– Beans, lentils, and chickpeas
– Nuts, seeds, and avocados
– Lean protein. Protein helps build and repair your muscles, organs, and tissues. It also helps you feel full and satisfied, which can prevent overeating and weight gain. Protein can also boost your metabolism and help you burn more calories. Some examples of lean protein are:
– Fish, especially fatty fish like salmon, tuna, and sardines, which are rich in omega-3 fatty acids that can reduce inflammation and improve insulin sensitivity
– Chicken, turkey, and eggs, which are also good sources of protein and other nutrients
– Tofu, tempeh, and edamame, which are plant-based proteins that can also provide fiber and antioxidants
– Greek yogurt, cottage cheese, and skim milk, which are dairy products that can also provide calcium and probiotics
– Anti-inflammatory foods. Inflammation is a natural response of your immune system to fight infections and injuries, but chronic inflammation can damage your cells and tissues and contribute to various diseases. PCOS is associated with increased inflammation, which can worsen your symptoms and increase your risk of complications. Anti-inflammatory foods can help reduce inflammation and improve your health. Some examples of anti-inflammatory foods are:
– Olive oil, which is a healthy fat that can lower your cholesterol and blood pressure and protect your blood vessels
– Turmeric, ginger, garlic, and cinnamon, which are spices that can modulate your immune system and reduce inflammation
– Dark chocolate, which is a treat that can also provide antioxidants and flavonoids that can lower your blood pressure and improve your insulin sensitivity
Foods to Avoid
– Refined carbohydrates. Refined carbohydrates are foods that have been processed to remove their fiber and nutrients, such as white bread, white rice, pasta, pastries, and sugary drinks. These foods can spike your blood sugar and insulin levels, which can worsen your PCOS symptoms and increase your risk of diabetes and heart disease. Some examples of refined carbohydrates are:
– Soda, juice, sports drinks, and energy drinks, which are liquid calories that can add up quickly and have no nutritional value
– Cookies, cakes, pies, and candy, which are high in sugar and fat and low in fiber and protein
– White bread, white rice, and white pasta, which are made from refined flour and have little or no fiber
– Cereal, crackers, and granola bars, which are often marketed as healthy but can also contain added sugar and refined grains
– Saturated and trans fats. Saturated and trans fats are unhealthy fats that can raise your cholesterol and triglyceride levels, which can increase your risk of heart disease and stroke. Saturated fats are found mainly in animal products, such as red meat, butter, cheese, and cream. Trans fats are found mainly in processed and fried foods, such as margarine, shortening, chips, and fast food. These fats can also increase inflammation and insulin resistance, which can worsen your PCOS symptoms. Some examples of saturated and trans fats are:
– Red meat, such as beef, pork, and lamb, which are also high in cholesterol and iron, which can be harmful for people with PCOS
– Processed meat, such as bacon, sausage, ham, and hot dogs, which are also high in salt, nitrates, and preservatives, which can increase your blood pressure and cancer risk
– Butter, margarine, and shortening, which are solid fats that can clog your arteries and increase your cholesterol levels
– Fried foods, such as french fries, chicken nuggets, and onion rings, which are high in calories, fat, and salt, and can also contain trans fats that can damage your cells and tissues
Lifestyle Changes Affect Diet Efforts for Controlling PCOS
Besides eating a healthy diet, there are other lifestyle changes that can help you manage your PCOS and improve your health. Here are some tips to follow:
– Manage your stress. Stress can trigger your body to produce more cortisol, a hormone that can increase your blood sugar and insulin levels, and more androgens, which can worsen your PCOS symptoms.
– Get enough sleep. Sleep is essential for your body and mind to function properly. Lack of sleep can affect your hormones, metabolism, appetite, and mood, and increase your risk of obesity, diabetes, and heart disease. Aim for seven to nine hours of quality sleep per night, and follow a regular sleep schedule. Avoid caffeine, alcohol, and nicotine that may disrupt sleep.
In Conclusion
PCOS is a common hormonal disorder that can affect your periods, fertility, appearance, and health. Eating a healthy diet that helps balance your blood sugar and insulin levels, and reduces inflammation, can help you manage your PCOS and prevent complications. This blog post is about using diet and non-medical intervention strategies. New research confirms that there are many strategies that can be added to improve your PCOS control. You can also make other lifestyle changes, such as exercising, managing stress, getting enough sleep, and seeing your doctor regularly, to improve your quality of life and well-being.
Sources:
[1]: Polycystic Ovary Syndrome (PCOS): Diet Do’s and Don’ts – Healthline
[2]: PCOS Diet | Johns Hopkins Medicine
[3]: PCOS and Insulin Resistance: What You Need to Know – Healthline
][4]: Insulin Resistance and PCOS: What You Need to Know – PCOS Nutrition Center
