Diet plan with PCOS

Polycystic ovary syndrome (PCOS) is a hormonal disorder common among women of reproductive age. Women with PCOS may have infrequent or prolonged menstrual periods or excess male hormone (androgen) levels. The ovaries may develop numerous small collections of fluid (follicles) and fail to regularly release eggs.

What are the symptoms of PCOS?

The symptoms of PCOS may include:

Missed periods, irregular periods, or very light periods

Ovaries that are large or have many cysts

Excess body hair, including the chest, stomach, and back (hirsutism)

Weight gain, especially around the belly (abdomen)

Acne or oily skin

Male-pattern baldness or thinning hair

Infertility

Small pieces of excess skin on the neck or armpits (skin tags)

Dark or thick skin patches on the back of the neck, in the armpits, and under the breast. 

Trusted How does my diet affect PCOS?

How does food affect my lifestyle;  Women with PCOS are often found to have higher than normal insulin levels. Insulin is a hormone that’s produced in your pancreas. It helps the cells in your body turn sugar (glucose) into energy.

If you don’t produce enough insulin, your blood sugar levels can rise. This can also happen if you’re insulin resistant , meaning you aren’t able to use the insulin you do produce effectively.

If you’re insulin resistant, your body may try to pump out high levels of insulin in an effort to keep your blood sugar levels normal. Too-high levels of insulin can cause your ovaries to produce more androgens, such as testosterone .

Insulin resistance may also be caused by having a body mass index above the normal range. Insulin resistance can make it harder to lose weight, which is why women with PCOS often experience this issue.

A diet high in refined carbohydrates, such as starchy and sugary foods, can make insulin resistance, and therefore weight loss, more difficult to control.

What foods should I add to my diet? 

 

1. high-fiber vegetables, such as broccoli
2. lean protein, such as fish
3. anti-inflammatory foods and spices, such as turmeric and tomatoes

High fiber foods can help combat insulin resistance by slowing down digestion and reducing the impact of sugar on the blood. This may be beneficial to women with PCOS.

Great options for high-fiber foods include:

• cruciferous vegetables , such as broccoli, cauliflower, and Brussels sprouts
• greens, including red leaf lettuce and arugula
• green and red pepper 
• beans and lentils
• almond
• berries 
• pumpkin 
• winter squash
• sweet potatoes

Lean protein sources like tofu, chicken, and fish don’t provide fiber but are very filling and a healthy dietary option for women with PCOS.

Foods that help reduce inflammation  may also be beneficial. They include:

• tomatoes
• spinach 
• kale
• almonds and walnuts 
• olive oil
• fruits, such as blueberries and omega-3 fatty acids such as salmon and sardines.

🅵🅾🅾🅳🆂 🆃🅾 🅰🆅🅾🅸🅳 

1. foods high in refined carbohydrates, such as white bread and muffins
2. sugary snacks and drinks
3. inflammatory foods, such as processed and red meats

Refined carbohydrates cause inflammation, exacerbate insulin resistance, and should be avoided or limited significantly. These include highly-processed foods, such as:

• white bread
• muffins
• breakfast pastries
• sugary dessert
• white potato 
• anything made with white flour

Pasta noodles that list semolina, durum flour, or durum wheat flour as their first ingredient are high in carbohydrates and low in fiber. These should be removed from your diet.

Pastas made from bean or lentil flour instead of wheat flour are an excellent alternative.

Sugar is a carbohydrate and should be avoided wherever possible. When reading food labels, be sure to look for sugar’s various names. These include:

• sucrose
• high fructose corn syrup
• dextrose

Sugar can also lurk in the things you drink, such as soda and juice.

It’s a good idea to reduce or remove inflammation-causing foods, such as fries, margarine, and red or processed meats from your diet as well.  PCOS, like many disorders, responds positively to proactive lifestyle choices.

This includes exercise  and daily physical movement. Both can help to reduce insulin resistance, especially when coupled with a limited intake of unhealthy carbohydrates.

Although there is currently no cure for PCOS, it is possible for a person to reduce their symptoms and improve their quality of life by adopting a healthful diet and becoming more physically active. So make goals to eat right and exercise, always remember to take care of yourself. 

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