PCOS (polycystic ovarian syndrome)

Here is a you tube video explaining PCOS (but skip the last minute if you can as that is just scary!)

DO NOT STRESS if you have PCOS

There is a LOT you CAN do

Here are my top 5 tips:

Be as active as you can
Follow a low GI intake
Limit your saturated fat intake (from processed foods and animal products)
Boost your intake of omega-3 fat-rich foods
Boost your intake of antioxidants

And my top 3 myth busters

Do NOT follow a low carb diet – as this will only make you more insulin resistant
You do NOT need to do weight training – most of my clients find this helps them gain weight and bulk up which is NOT their goal!
Do NOT need to avoid soy products – these may actually help improve symptoms

The following is from dietvsdisease but I have made a few minor changes…

PCOS INSULIN RESISTANCE CYCLE

PCOS and What to Eat: Insulin and Weight Loss are Key

The most effective eating pattern for PCOS is one that promotes weight loss and reduces levels of the hormone insulin (3, 4).

This is because PCOS coupled with weight gain drives insulin resistance. That’s why PCOS dramatically increases risk of type 2 diabetes and other metabolic health conditions (5, 6).

Additionally, high insulin levels appear to upset regulation of the sex hormones. This worsens PCOS in a viscous cycle (7, 8).

Whichever eating pattern that helps you to successfully lose weight and lower insulin will have the best possible outcomes.

Increase Folate or Folic Acid Consumption

Folate and folic acid for PCOS Folate and folic acid are both a form of vitamin B9.

Vitamin B9 is essential to reduce the build up of a compound in the blood called homocysteine. High levels are thought to be an independent risk factor for heart disease and stroke (23, 24, 25).

Unfortunately, those with PCOS tend to have high homocysteine and therefore an increased risk of cardiovascular health problems (26, 27).

The most efficient way to reduce homocysteine levels is by increasing folate or folic acid intake. Folate comes from whole foods, while folic acid is the synthetic version in supplements (which some people cannot metabolise) (28, 29).

Top folate sources per 100-gram serve are:

Beans and lentils (~50% RDA)
Raw spinach (49% RDA)
Asparagus (37% RDA)
Romaine (Cos) lettuce (34% RDA)
Broccoli (27% RDA)
Avocado (20% RDA)
Oranges/Mangoes (~10% RDA)

Summary: PCOS patients tend to have high homocysteine levels, which appears to increase heart disease risk. Consuming more folate is the most effective way to remedy this.

Limit Junk Food and Added Sugars

It goes without saying that junk food is a nightmare for treating PCOS.

That includes candy, muesli bars, milk chocolate, potato chips, ice cream, fruit juice, soft drinks and similar products.

They’re typically high in calories and added sugars, which can raise insulin levels and disrupt other hormones.

Not only does regular consumption of these foods lead to weight gain, but is likely a driving factor for ovulation problems and infertility (30).

Summary: Foods high in added sugars should be strictly limited, especially if you have PCOS.

Sample Meal Plan For PCOS

Diet plan for PCOS This is a sample meal plan or diet for PCOS.

It is low GI and based on the above recommendations:

Monday

Breakfast: Bircher muesli, Nutty Granola or Porridge
Lunch: Cannelini bean and tuna salad
Dinner: Quick chickpea curry

Tuesday

Breakfast: Wholegrain toast with avocado and tomato or peanut butter
Lunch: Leftover chickpea curry
Dinner: Chicken mince and basil stir fry

Wednesday

Breakfast: Bircher muesli, Nutty Granola or Porridge
Lunch: Leftover stir-fry from last nights dinner.
Dinner: Cauliflower fried rice

Thursday

Breakfast: Wholegrain toast with avocado and tomato or peanut butter
Lunch: Leftovers from previous dinner or Beetroot lentil feta and walnut salad
Dinner: Chilli con carne (note: if you have a super-busy week, make this on the weekend before and freeze)