The Diet Do's and Don'ts for Polycystic Ovary Syndrome
Did you know that 1 in 5 females of child-bearing age is diagnosed with Polycystic Ovary Syndrome (PCOS)?
Despite the condition referring to the ovaries, it's actually a condition caused by higher levels of the hormones; insulin and testosterone. These two hormones affect the way ovaries function, causing symptoms such as:
It's important to note that not all women will experience all of these symptoms as it can vary between women and age ranges.
Despite the condition referring to the ovaries, it's actually a condition caused by higher levels of the hormones; insulin and testosterone. These two hormones affect the way ovaries function, causing symptoms such as:
- irregular or absent menstrual cycles (more or less frequent)
- unexpected weight gain
- unwanted hair growth on face, stomach or back
- acne or pimples
- low mood, anxiety or depression
- fatigue
- delays in pregnancy
- type 2 diabetes
It's important to note that not all women will experience all of these symptoms as it can vary between women and age ranges.
PCOS is linked to genetics however is also impacted by lifestyle factors, resulting in women gaining excessive weight during their reproductive years. This weight gain is linked to increased insulin levels which in turn can cause the development of cysts on the ovaries.
It's important to speak to your doctor to discuss your symptoms and explore necessary tests to ensure you receive optimal treatment. What is also important is maintaining a diet that helps to particularly reduce your insulin levels and enable the body to function at it's best.
Your 3 MUST Do's
1. PROTEIN FIRST
Ensuring you have some protein at every meal helps to maintain blood glucose levels and keeps you fuller for longer. Protein rich foods include lean meats, chicken, eggs, fish, seafood, legumes and lentils as well as dairy. These are all key elements for a PCOS specific diet and including a variety of these foods helps to starve of boredom. Aiming for a serving size of approximately 100-120g per meal is a good start. Some examples of meals would be adding a boiled egg to your salad, having some cheese with wholegrain crackers or adding lentils into a soup.
It's important to speak to your doctor to discuss your symptoms and explore necessary tests to ensure you receive optimal treatment. What is also important is maintaining a diet that helps to particularly reduce your insulin levels and enable the body to function at it's best.
Your 3 MUST Do's
1. PROTEIN FIRST
Ensuring you have some protein at every meal helps to maintain blood glucose levels and keeps you fuller for longer. Protein rich foods include lean meats, chicken, eggs, fish, seafood, legumes and lentils as well as dairy. These are all key elements for a PCOS specific diet and including a variety of these foods helps to starve of boredom. Aiming for a serving size of approximately 100-120g per meal is a good start. Some examples of meals would be adding a boiled egg to your salad, having some cheese with wholegrain crackers or adding lentils into a soup.
2. CHOOSE YOUR CARBS WISELY - QUALITY OVER QUANTITY
Many people think you need to avoid carbohydrates at all cost, however they do provide you with a good source of energy and fibre. Not eating enough can also compromise your metabolism and fatigue levels. What matters the most is the type of carbohydrate food AND the amount you eat in a sitting as these getting this wrong will do your body no justice and only increase your insulin levels, leaving you feeling worse.
Make sure you choose low GI carbohydrates which are digested and absorbed much more slowly to allow your body to respond more evenly. Low GI carbs include heavy, sourdough or wholegrain breads, sweet potato, pasta and basmati or wild rice. Aim to have these carbohydrates earlier in your day to allow them to be metabolised whilst leaving your evening meal consisting of protein and vegetables to help with reducing overnight hormone levels. A serving size is roughly 1 medium slice or 1 cup cooked per meal.
3. SUSTAINABLE WEIGHT LOSS
The evidence recommends that if you are carrying excess weight, a goal to aim for is reducing your body weight by 5-10% which can improve health indicators by up to 20%. For example, if you weigh 90kg this equates to losing 4.5kg - 9kg, within a 3 month timeframe. Long term, sustainable weight loss is preferred as quick fixes or drastic drops in your weight can shock the body.
Many people think you need to avoid carbohydrates at all cost, however they do provide you with a good source of energy and fibre. Not eating enough can also compromise your metabolism and fatigue levels. What matters the most is the type of carbohydrate food AND the amount you eat in a sitting as these getting this wrong will do your body no justice and only increase your insulin levels, leaving you feeling worse.
Make sure you choose low GI carbohydrates which are digested and absorbed much more slowly to allow your body to respond more evenly. Low GI carbs include heavy, sourdough or wholegrain breads, sweet potato, pasta and basmati or wild rice. Aim to have these carbohydrates earlier in your day to allow them to be metabolised whilst leaving your evening meal consisting of protein and vegetables to help with reducing overnight hormone levels. A serving size is roughly 1 medium slice or 1 cup cooked per meal.
3. SUSTAINABLE WEIGHT LOSS
The evidence recommends that if you are carrying excess weight, a goal to aim for is reducing your body weight by 5-10% which can improve health indicators by up to 20%. For example, if you weigh 90kg this equates to losing 4.5kg - 9kg, within a 3 month timeframe. Long term, sustainable weight loss is preferred as quick fixes or drastic drops in your weight can shock the body.
Your 3 do NOT'S
1. STOP ERRATIC MEAL TIMES
Eating too often or having long periods between meals are both issues when it comes to hormone regulation. PCOS bodies like consistency so make sure you're only eating or drinking every 2-3 hours (including any snacks or drinks - see below) to allow your body time to digest and process. Eating too often can also contribute to further weight gain so take note, and stick to the clock.
2. AVOID THE SUGAR FIX
If there are any foods that will work against you, these are the highly refined flour products or foods that contain added sugars - things like sugar sweetened beverages, lollies, chocolate, sweet biscuits, bakery items, savoury snacks and ice cream. These processed and sugary foods send blood glucose levels soaring, trigger cravings and are best avoided as much as possible.
1. STOP ERRATIC MEAL TIMES
Eating too often or having long periods between meals are both issues when it comes to hormone regulation. PCOS bodies like consistency so make sure you're only eating or drinking every 2-3 hours (including any snacks or drinks - see below) to allow your body time to digest and process. Eating too often can also contribute to further weight gain so take note, and stick to the clock.
2. AVOID THE SUGAR FIX
If there are any foods that will work against you, these are the highly refined flour products or foods that contain added sugars - things like sugar sweetened beverages, lollies, chocolate, sweet biscuits, bakery items, savoury snacks and ice cream. These processed and sugary foods send blood glucose levels soaring, trigger cravings and are best avoided as much as possible.
3. DRINKING LIQUID CALORIES
Have you stopped to think about what you sip on? Drinking your calories, especially in the forms of juice, milk coffees, smoothies and soft drinks can all impact your blood glucose levels as well as your weight. Often we use drinks to 'take a break' or substitute for a meal-on-the-run however be careful these are happening more regularly than you think.
The Nutrition Circle recommended meal plan for PCOS
BREAKFAST: 2 egg omelette + 1 cup mixed vegetables + 1 slice soy & linseed toast
SNACK: 1 small latte (no sugar)
LUNCH: Small tuna wrap + leafy green salad + 1 punnet strawberrie
SNACK: 30g mixed nuts + 30g tasty cheese
DINNER: 120g grilled salmon + 2 cups roasted vegetables (in olive oil)
If you are looking for more information, speak your GP or dietitian. We also love this booklet from the Jean Hailes Foundation that provides an overview of PCOS and living a healthy lifestyle.
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