PCOS Diet Tips
Polycystic ovary syndrome is a common health condition marked by irregular periods, or no menstruation at all. It is more common among women of childbearing age, but not exclusively. PCOS causes multiple cysts to appear in the ovaries, usually due to the overproduction of androgens. The most usual symptoms of PCOS are excessive hairiness, acne, and male pattern baldness. If symptoms go untreated, women with PCOS are at greater risk for heart disease, endometrial cancer, high blood pressure, and diabetes. It causes significant problems with weight gain and weight management, so diet tips and awareness are optimal if you have PCOS.
Insulin is a hormone produced in the pancreas and it helps with transforming sugar into energy. Women with PCOS have been found to have higher than normal insulin levels, and their bodies tend to not use the insulin produced effectively. This is known as being “insulin resistant,” where the body tries to keep insulin levels normal by producing even more insulin. Higher levels of insulin, however, cause the ovaries to produce more androgens—such as testosterone. Insulin resistance also makes it harder to lose weight, hence the challenge women with PCOS face.
PCOS and Diet
Though there is no one fit-all diet for women with PCOS, there is a general consensus agreeing that a diet high in refined carbohydrates doesn’t help anyone. Foods in a low glycemic index—such as legumes, nuts, seeds, fruits and other foods that are low-carbohydrates—and anti-inflammatory foods—such as berries, fatty foods, leafy greens—help with weight management.
To combat insulin resistance, consider adding the following high-fiber foods to your diet:
- broccoli
- cauliflower
- Brussels sprout
- red leaf lettuce
- arugula
- bell peppers
- beans
- lentils
- sweet potatoes
- pumpkin
- winter squash
To reduce inflammation, opt for a diet high in:
- kale
- tomatoes
- spinach
- almonds
- walnuts
- berries (especially blueberries and strawberries)
- fatty fish (salmon and sardines)
- olive oil
Other healthy dietary options include lean protein sources like tofu and chicken.
As with any medical issue, there is no one recipe for success; consult with your doctor or a medical professional if you need further assistance concerning your diet when diagnosed with PCOS.