Polycystic ovary syndrome is a condition of the endocrine system. This condition is also known as PCOS. PCOS can affect the reproductive system. It can cause ovarian cysts and even infertility. In addition, many people with polycystic ovary syndrome develop insulin resistance. With insulin resistance, insulin is not processed efficiently. Glucose (or blood sugar) is not effectively carried to the body’s cells. The high glucose levels that result can increase diabetes risk.
Dietary changes can be helpful for people dealing with PCOS. For instance, making sure to be hydrated can be a crucial change to make. Also, you can incorporate fresh foods into your diet. Foods replete with protein and fiber can be particularly helpful. In addition, you can take efforts to avoid overly processed foods.
PCOS Overview
PCOS (polycystic ovary syndrome) is a condition involving the endocrine system. An endocrine condition can affect levels of hormones in the body. Polycystic ovary syndrome has an impact on the reproductive system. People with polycystic ovary syndrome can develop a plethora of ovarian cysts. Polycystic ovary syndrome can even be a cause of fertility difficulties.
Insulin resistance (inefficient processing of insulin) is another condition people with PCOS may have. Dietitian Amanda Stathos states that, with this condition, glucose is not transported effectively into cells. An overabundance of glucose (or blood sugar) can collect. According to Stathos, a glucose overabundance “raises the risk for diabetes.”
Remembering to Hydrate
There are many diet changes you can make to help with polycystic ovary syndrome. One small change you can make as you adjust your diet is emphasizing hydration. The water you drink helps facilitate the essential processes and balances within the body. Hydration is crucial, and it is specifically beneficial for people with PCOS. Being dehydrated can exacerbate conditions accompanying polycystic ovary syndrome. Pay attention to how you are feeling, and make sure to drink plenty of liquids.
Dietary Additions to Try
Dr. Shruthi Mahalingaia offers advice about what to include in a PCOS-friendly diet. Dr. Mahalingaia advises: “Start with a diet of whole, fresh foods as much as possible.” Specifically, Dr. Mahalingaia recommends fresh foods with fiber and protein. These foods can facilitate a slower release of glucose into the bloodstream. Beans, for example, can be included in the diet. Beans are good sources of both protein and fiber.
In addition, Amanda Stathos advises incorporating fish options that are good sources of Omega-3. Salmon is one example to try. Amanda Stathos also recommends trying fresh fruit as dessert. Fruit is a good source of fiber. Incorporating fruit can help with digestion. Also, as fruit is fiber-rich, it helps ensure glucose is absorbed slowly.
Foods You May Try Removing From Your Diet
Dr. Mahalingaia recommends limiting items that “may spike blood glucose, such as packaged, processed foods.” She explains that food is likely processed if ingredients found on the label are unrecognizable. In addition, Dr. Mahalingaia advises avoiding sugar-laden snacks and beverages. She also recommends avoiding refined flour and saturated fats.
Choose Your Diet Plan With Care
According to Amanda Stathos, weight loss can be “essential to controlling insulin resistance.” However, Stathos advises that care should be taken when choosing a weight loss approach. She fully recommends neither eliminating all carbs nor intermittent fasting. Stathos recommends a more measured approach that focuses on nutrition. Overall, she recommends that the most dietary attention be paid to “maintaining consistent blood sugar.”
Optimal Times to Eat
Along with what to eat, it can also be helpful to consider when to eat. Dr. Mahalingaia states that it can help to schedule meals “according to your sleep-wake cycle.” Dr. Mahalingaia recommends eating at points in the day when you are most active. These points are times when energy is needed. Also, during active moments, surplus blood sugar (glucose) can be burned off. Eating with attention to glucose levels can help minimize symptoms and risks associated with PCOS.
