- December 21, 2024
Polycystic Ovary syndrome (PCOS) is a common condition in which a hormone imbalance causes irregular periods, increased hair and acne and may affect fertility.
In this blog, we will discuss what role your diet plays in management of PCOS, foods you should include in your diet, and foods you must avoid. We intend to help you live a healthier life through informed dietary decisions.
A] How PCOS cause weight gain, irregular periods & fertility problems?
The cause of PCOS is not yet known but it sometimes runs in families.
The symptoms are related to abnormal hormone levels:
- Testosterone is a hormone that is produced in small amounts by the ovaries in all women. Women with PCOS have slightly higher than normal levels of testosterone and this is associated with many of the symptoms of the condition.
• Insulin is a hormone that controls the level of glucose in the blood. If you have PCOS, your body may not respond to insulin (this is known as insulin resistance), so the level of glucose is higher. To try to prevent the glucose levels becoming higher, your body produces even more insulin. High levels of insulin can lead to weight gain, irregular periods, fertility problems and higher levels of testosterone.
B] Tips to improve insulin resistance we need to look after both quantity & quality of carbohydrate:
- Carbohydrate portion size (quantity)
To improve blood glucose control, it is important to not only consider the type but also the amount of carbohydrate you choose.
The total amount of carbohydrate you eat predicts the amount of glucose entering your blood and therefore the amount of insulin released in response.
Healty Carbohydrates are found in:
- Cereal starch (breads, pastas, grains, cereals, rice, noodles, chapattis)
- Vegetable starch( potatoes, beans, lentils, peas)
- Fruits & Dairy
Recommended portion sizes of carbohydrates:-Depending on how active you are, you should eat 1-3 portions per meal of cereals, grains and starchy vegetables.
- Glycaemic Index (quality)
The Glycaemic Index (GI) refers to how quickly carbohydrate is digested and absorbed as glucose into your bloodstream. Changing the type of carbohydrate you eat is also helpful for improving blood glucose control.
Examples of high GI foods include white bread, puffed rice cereal, or chips; these are digested quickly in the body and give a quick rise in blood sugar levels. Low GI foods, such as wholegrains, oats, beans, and sweet potatoes, are slower to be digested, helping to control insulin response and energy levels. This is associated with a reduction in symptoms of PCOS. As low GI foods are high in fibre and water, filling up on these foods can also help weight loss and control carbohydrate cravings.
Tips to reduce the GI of meals:
- Add beans, pulses or extra vegetables to meals.
- Switch to wholegrain / wholewheat breads, pastas and cereals.
- Enjoy all fruits in small amounts.
Note, you also need to consider the food’s other nutritional qualities, such as fat, sugar and salt content. Some foods which are high in sugar and fat have a low or medium GI value e.g. chocolate. These are best avoided or eaten in moderation.
C] Specific diets for PCOS
- The links between insulin resistance and PCOS are well studied. Making dietary changes(including a low-carbohydrate diet) can improve the body’s sensitivity to insulin and improve symptoms of PCOS.
- Hormone changes seen in PCOS can lead to weight gain, particularly around the middle. Weight loss of 5% body weight (if you have overweight (BMI over 25kg/m2) or obesity (BMI over 30kg/m2)) can also improve insulin resistance, and PCOS symptoms.
- Further, it is important to get enough good fats in the diet, which are high in Omega 3 (see below for examples), to support the right balance of female hormones.
- Fasting (intermittent fasting) are alternative approaches to weight loss which are also shown to improve insulin resistance.
Conclusion
PCOS is a hormonal condition that can be caused by various reasons like obesity, weak immune system, and lack of healthy muscle mass. If you are diagnosed with PCOS, having a clean, balanced diet is essential to manage the root causes and keep the symptoms at bay. Include a lot of fruits, vegetables, dairy and lean meats in your diet to reach your daily protein and fiber requirement. You should rely on whole grains for carbs and avoid refined grains.
If you are diagnosed with PCOS or notice the symptoms, get in touch with Dr. Milind Chauhan today at Nurturing Petals. Nurturing Petals has been reliable centre for women’s healthcare services in Andheri.
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