Polycystic ovarian syndrome (PCOS) is a hormonal condition that affects about one in every ten women in the UK. It can cause a range of distressing symptoms, including menstrual problems, unwanted body hair, acne and weight gain. There is no cure for PCOS, but it’s possible to manage the symptoms with the right nutritional choices.
Here’s a look at some simple PCOS-friendly diet swaps that can help you maintain energy levels and achieve sustainable weight loss. If you would like more tailored support and individual diet plans, consider working with our nutritional therapist in Birmingham.
What difference does diet make to people with PCOS?
PCOS is associated with insulin resistance, which leads to high blood glucose levels and can trigger cravings for carbohydrates. It also depletes energy levels and can raise testosterone levels in the body, causing further unwanted side effects.
Furthermore, a good diet can help with weight management, which is important in the long-term improvement of the condition. Studies have shown that losing just five to ten per cent of body weight can make a difference to hormone levels and reduce insulin resistance.
People with PCOS are at an increased risk of heart disease and diabetes, and it can also help with this.
Simple ways to build a PCOS friendly diet
Start by looking at the amount of carbohydrates in your diet: these are found in foods such as bread, pasta, cereals, rice, potatoes. Not all carbohydrates are unhelpful, but the ones to avoid are those with a high glycemic index (GI). These high GI foods are quickly digested and absorbed as glucose into the bloodstream.
Typical examples include white bread, white pasta, processed breakfast cereals, and chips. On the other hand, low GI foods include wholewheat bread, brown rice and pasta, oats, beans, and sweet potatoes. Low GI foods release energy more slowly and therefore control insulin response and lead to more sustained energy levels.
Therefore simple diet swaps include choosing sweet potatoes over regular potatoes some of the time; using alternatives to white pasta and rice such a bulgar wheat, wholegrain couscous, or quinoa, and swapping white bread for granary or sourdough. Another option is to swap a processed breakfast cereal for porridge.
However, don’t aim to completely deprive yourself of all your favourite foods at once, as this is likely to lead to cravings, and you will find it tough to stick to the diet in the long run.
Boost your fibre intake
Fibre is excellent for helping us to feel full and reduce cravings, and most of us don’t eat enough of it. Fruit and vegetables are great sources of fibre, and are also packed with other beneficial nutrients and vitamins.
Switch to lean proteins
Lean proteins will help to regulate hormone production and blood glucose levels. Cut down on fatty red meats and processed meats such as ham, bacon and burgers, and include more fish, chicken, lentils and tofu in your diet.
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