Many, but not all, women with PCOS also have insulin resistance. Furthermore, PCOS is believed to be closely associated with irregularities in glucose metabolism, even if there is no insulin resistance. Therefore, any diet for PCOS would be incomplete if it did not consider the management of insulin and blood sugar levels.
Insulin is responsible for the way carbohydrates are broken down in the body and how they are stored. They can be moved into muscles to use for energy or they can be turned into fat for later use.
When women become insulin resistant, they need more and more insulin to control their blood sugar. This leads to an increase in the production of androgens (male hormone). Too many of these male hormones cause many of the symptoms of PCOS, including: hair loss, excessive hair growth, acne, weight gain, and an irregular menstrual cycle.
There are many different foods that affect insulin levels, not just carbohydrates. In addition, it is important to watch what else is consumed with carbohydrates, since protein and fiber tend to moderate the processing of carbohydrates, causing them to enter the bloodstream in a slower and more controlled manner.
With that in mind, the following foods should be avoided as part of your PCOS diet:
- Foods with a high glycemic index
- Dairy products
- Refined sugars
- Saturated fats
- Caffeine
Eliminating all of these foods from your diet requires a great deal of motivation and dedication. It will also mean a major lifestyle change. Although it is not easy, it is vital to control your PCOS and you will see the benefits as your symptoms begin to improve.
Avoiding the above foods and eating low-GI carbohydrates is the foundation of any PCOS diet. However, it is also important to not only focus on what to eliminate, but also what foods to enjoy in your diet. Here are some PCOS-friendly foods that you can easily enjoy as part of your plan to overcome PCOS.
- Whole grains and low GI carbohydrates like sweet potatoes and brown or wild rice
- Vegetables: make sure they have good color and variety.
- Fresh fruit
- Lean, organic and preferably free range meat
- Foods rich in Omega 3 and essential fatty acids
Including the above foods in your diet will ensure that you get all the necessary vitamins and nutrients, as well as increase your fiber intake and help keep your blood sugar and insulin levels more stable.
You can also control your insulin levels by:
- Eat foods that are high in fiber, as it will also cause a slower and more controlled rise in insulin and blood sugar levels.
- Incorporate legumes and vegetables into your diet, as they are high in fiber and nutrients and will control your sugar levels.
- The combination of protein and carbohydrates as protein helps regulate the spike in blood sugar caused by carbohydrates.
- Eat small, healthy meals more often to control cravings and hunger and NEVER skip breakfast!
- Eat whole foods instead of processed and refined foods. Also, whole fruit instead of fruit juice will maintain insulin and blood sugar levels.
By following some of these basic principles, you will be able to better regulate your insulin levels, which in turn will control your testosterone levels. One of the best things you can do to keep your PCOS under control is to change your diet and eating habits.