Polycystic ovary syndrome or PCOS is a condition that seriously affects women’s reproductive health, where the ovaries produce an abnormal amount of male hormones and, in that way, affect the functioning of the reproductive system as a whole.
Some symptoms of PCOS are irregular periods, high levels of androgen hormones, acne, hair growth, heavy bleeding, and weight gain. There are many different viewpoints on managing PCOS symptoms, and weight gain has been one of the symptoms discussed at length by various experts and scientists. Diet for PCOS is a topic that is still being explored, and new findings are continuously brought to patients.
Finding a good and reliable PCOS doctor is difficult because this condition is still being discovered and researched. Still, at ACE OBGYN LLC, you will get maximum support and guidance through issues concerning PCOS you might encounter.
Polycystic Ovary Syndrome Diet
More than 60% of women living with PCOS suffer from obesity or are overweight. PCOS diet is not a popular topic because there are many misconceptions around it and many pieces of advice are not practical or helpful. Additionally, being obese brings more significant risks of heart disease, diabetes, high blood pressure, and some forms of cancer, so it is crucial to mitigate symptoms such as weight gain as efficiently as possible regarding PCOS.
Another issue people who suffer from PCOS encounter are higher levels of insulin, a hormone that, simply put, helps our cells turn sugar in our body into energy. When the body cannot use insulin effectively, a condition called insulin resistance occurs.
Because of insulin resistance, the body pumps more insulin, so the blood sugar levels are normal, affecting the ovaries so that they start producing more androgens. An excess of insulin makes the body store fat.
Insulin levels and resistance can affect weight loss in a significant way, so a planned diet for PCOS usually includes ways to regulate your insulin as well.
The polycystic ovary syndrome diet contains very little to no refined carbohydrates, sugary foods, unhealthy fats, and other foods, which can be seen as potentially harmful when it comes to progress in changing your habits.
Below we are bringing you some practical dos and dont’s when it comes to foods to avoid with PCOS and the best foods for PCOS.
Foods to Avoid With PCOS
Although recently, many fitness trainers, instructors, and experts have stated that categorizing food as good and bad is not the best approach when it comes to eating healthy because that leads to “bad” food being more tempting due to all the restrictions we put on ourselves, it’s still imperative to understand that some compounds may do more harm than others.
This said, there are foods that are generally not advised by doctors and dieticians for people who are trying a PCOS diet. These foods can spike insulin, create inflammations in the body and do more damage than good in the long run.
Foods to be avoided when it comes to PCOS and dieting are:
- Highly refined carbohydrates, such as white bread
- Foods containing an excess amount of sugar
- Processed and inflammatory foods, as well as red meat
Quick or simple carbohydrates increase insulin production, so try to limit your consumption of pasta, refined sugar, anything made from white flour, and alike. It is essential to pay attention when consuming products so that they do not contain high levels of wheat flour, sugars such as sucrose, corn syrup, dextrose, and other inflammatory ingredients.
It is also advised to avoid soda beverages and coffee as well as fried foods, red meat, and especially processed meats.
Every person is different when it comes to body type, health conditions, and personal needs, so before restricting yourself, schedule an appointment with a doctor to get an exact estimate of your condition and a meal plan which will fit all of your potential needs.
So What Can I Eat if I Have PCOS?
Regarding the best food for PCOS and dieting, it is safe to say that the options are endless. When excluding the abovementioned items, there are still plenty of choices left to be able to diversify your diet and feel healthy and satisfied.
Best foods for PCOS and dieting are:
- Complex carbohydrates such as peas, beans, whole grains, vegetables
- Healthy fats such as oily fish, nuts, avocado
- Protein sources such as yogurt, meat, fish, soy, and beans
- Fiber sources such as grains or certain vegetables
- Foods that reduce inflammation such as kale, spinach, olive oil, almonds, fruits, tomatoes
All of the mentioned food groups have numerous health benefits for the body, and that is why they are always recommended by nutritionists and dieticians when it comes to weight loss. The majority of them help with the balance in blood sugar levels, insulin, gut health, etc. Also, a healthy gut is another crucial aspect of a healthy diet, so try and add yogurt, cider vinegar, pickles, and alike to your everyday meals.