Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects many women worldwide. The symptoms of PCOS include irregular periods, weight gain, acne and excess hair growth on the face and body. Although the cause of PCOS is not fully understood, research has shown that certain dietary habits can contribute to PCOS symptoms. This blog post aims to provide you with a comprehensive guide on how your diet can affect PCOS and what dietary changes you can make to manage the symptoms of PCOS.
The Importance of a Balanced Diet
A balanced diet includes all the essential macronutrients and micronutrients needed for optimal health. Essential macronutrients are proteins, carbohydrates, and fats, while micronutrients are vitamins and minerals. A balanced diet is essential for women with PCOS as it can help reduce insulin resistance, which is a common symptom of PCOS. Insulin resistance is a condition where the body’s cells are unable to effectively use insulin, which results in high blood sugar levels. To manage insulin resistance, women with PCOS should include more complex carbohydrates, fiber, and protein in their diet. Some examples of complex carbohydrates include whole-grain bread and pasta, brown rice, and quinoa. Fiber-rich foods include fruits, vegetables, and legumes, while protein sources include lean meat, poultry, fish, and tofu.
The Impact of Sugary Foods on PCOS
Sugary foods and drinks are high in calories, and excess consumption can lead to weight gain, which is another symptom of PCOS. Moreover, the consumption of sugary foods and drinks can exacerbate insulin resistance. Women with PCOS should avoid or limit their intake of sugary foods and drinks, including soda, candy, and desserts. Instead, they should consider low-sugar options such as fruit and yogurt for snacks or other natural sweeteners.
The Role of Fats in PCOS
Not all fats are bad. While saturated and trans fats can contribute to weight gain and other health problems, unsaturated fats can help improve insulin sensitivity and reduce inflammation in the body. Examples of healthy unsaturated fats include omega-3 and omega-6 fatty acids found in fish, nuts, and seeds. Women with PCOS should include a moderate amount of these healthy fats in their diet. Omega-3 and omega-6 fatty acids found in fish are shown to be beneficial for PCOS in particular.
The Benefits of a Low-Glycemic Diet
A low-glycemic diet focuses on foods that don’t cause a significant increase in blood sugar levels. These foods are complex carbohydrates that are rich in fiber and protein. A low-glycemic diet can help reduce insulin resistance and inflammation in the body, which are two common symptoms of PCOS. Examples of foods that are low-glycemic include whole grains, fruits, vegetables, lean meats, and legumes.
Polycystic ovary syndrome (PCOS) is a hormonal disorder that can impact a woman’s quality of life. However, dietary changes can help manage the symptoms of PCOS. A balanced diet rich in complex carbohydrates, fiber, and protein can help reduce insulin resistance. The avoidance or restriction of sugary foods and drinks can help when excessive consumption leads to weight gain. The inclusion of healthy unsaturated fats can improve insulin sensitivity and reduce inflammation in the body. A low-glycemic diet that includes whole grains, fruits, vegetables, lean meats, and legumes can also help reduce insulin resistance. By practicing these dietary changes, women with PCOS can manage the symptoms of PCOS and improve their overall health and wellness.
If you have any questions or would like to explore further, please book a free, no-charge online appointment with a Kitchener registered dietitian at CARESPACE. We are happy to listen and are here to help!
