PCOS: Healthy diet tips
Polycystic Ovary Syndrome (PCOS) is the most common hormonal disorder. It affects about 10% of women. The underlying cause is unknown, but is thought to be related to insulin resistance.
PCOS affects the body’s hormonal balance which can cause symptoms such as
- Menstrual cycle irregularities
- Abnormal hair growth
It increases a women’s risk of developing long-term health issues such as hypertension, heart disease, diabetes, and cancers of breasts and uterus.
What is PCOS diet???
To fully answer that, we need to understand a fundamental truth about PCOS. Women with PCOS have difficulties in processing carbohydrates and they tend to produce too much insulin which causes ovaries to release too much testosterone, leading to most of the symptoms of PCOS.
Therefore, insulin control is crucial to get PCOS under control.
PCOS and Dairy
Dairy has a protein called IGF-1 that mimics insulin in the body so avoiding dairy is recommended in PCOS.
PCOS and Gluten
Gluten tends to cause inflammation in our body and this elevated inflammation causes more insulin resistance in PCOS.
The more insulin resistant, more insulin is needed to manage our blood sugar levels, and as a result more testosterone will be produced causing elevated symptoms of PCOS.
So, giving up gluten-laden foods is a good option in PCOS.
PCOS and Low Glycemic Index foods
Low glycemic index food means foods that will cause a slow, gradual rise in insulin level.
So, how do you know if a food has a low glycemic load? Processed or refined foods are to be avoided.
Eat more whole, plant-based foods. These include fruit, vegetables, nuts, seeds, and 100% whole grains.
Throw Out or Give Away Junk Foods
So, what consists of junk? Start with the following foods:
- Bakery items
- White rice
- Frozen ready meals
- Processed meats