Some great plant-based proteins include:. A serving of protein is about the size of a deck of cards. Ramallo recommends full fat dairy over low or no-fat dairy products for people with PCOS, as this may help improve fertility. Some examples of recommended dairy products include:.
A diet that includes anti-inflammatory foods may help people with PCOS lose weight and minimize inflammation. Some spices that are thought to have anti-inflammatory properties include:. Fats are important to a healthy diet. Because many vitamins are fat-soluble, fats help facilitate vitamin absorption. They also help prevent or lessen the blood sugar spikes that are harmful to people with PCOS.
It is important to choose healthy fats over saturated or trans fats such as hydrogenated oils, and to consume them in moderation—especially for people with PCOS who are at risk of heart disease. Look for:. There are no bad foods, according to Ramallo. Rather, people with PCOS should look at the overall picture of their diet and focus on creating a balanced diet of healthy foods they choose.
Some foods can affect people with PCOS, often by raising insulin levels or creating blood sugar spikes. These foods, while allowed, should be limited.
Baked goods made with simple carbs such as most cookies, cakes, pastries, etc. This causes a blood sugar spike and contributes to insulin resistance.
If consuming these foods, Ramallo recommends eating them with or near a meal, and combining them with healthy fats, proteins, and fiber in order to slow the sugar swings. Heavily processed foods can also contribute to insulin resistance in the same way simple carbohydrates do. They often have added sugar and salt, and lack the fiber in the unprocessed foods. For instance, a whole apple contains fiber and slows down the sugar spike. Applesauce processes a lot of that fiber out, causing the body to absorb the sugar faster.
Apple juice is further processed and creates a quick sugar spike. The same is true for many processed foods such as whole grain al dente pasta versus processed canned noodles. People with PCOS are at an increased risk of cardiovascular disease.
Saturated fat should be used sparingly, and many health experts recommend avoiding trans fats altogether. These fats can be found in processed foods, and can make healthy foods less healthy. Eggs and vegetables cooked in butter are a less healthy choice than poached eggs and steamed vegetables for example.
Fasting may have harmful psychological impacts as well. People at risk for eating disorders should be especially careful. Anyone who thinks they may have PCOS should visit their healthcare provider to explore a possible diagnosis. Finally, weight gain or questions about metabolic health should prompt a visit. The glycemic index GI is a measurement of how quickly a particular food raises blood sugar.
In one study, women ate their normal diet for 12 weeks, followed by a low-GI diet for 12 weeks. Their measures of insulin sensitivity how efficiently the body uses insulin were significantly better during the low-GI phase 7.
Because fiber helps you stay full after a meal, a high-fiber diet may improve weight loss in women with PCOS. However, the average daily fiber intake for U. In one study, higher fiber intake was linked to lower insulin resistance, total body fat, and belly fat in women with PCOS — but not in women without PCOS In another study in 57 women with this condition, higher fiber intake was associated with lower body weight Protein helps stabilize blood sugar and increases feelings of fullness after a meal.
It may also aid weight loss by reducing cravings, helping you burn more calories, and managing hunger hormones. Women in the high-protein group lost an average of 9. Healthy, high-protein foods include eggs, nuts, dairy, meat, and seafood.
Having plenty of healthy fats in your diet may help you feel more satisfied after meals, as well as tackle weight loss and other symptoms of PCOS. After eight weeks, the higher-fat diet resulted in more fat loss — including belly fat — than the lower-fat diet, which also reduced lean body mass. In fact, although fats are rich in calories, adding healthy fats to meals can expand stomach volume and reduce hunger. This may help you to eat fewer calories throughout the day Examples of healthy fats include avocado, olive oil, coconut oil, and nut butters.
Combining a healthy fat with a protein source can further increase the filling effects of meals and snacks. Healthy gut bacteria may play a role in metabolism and weight maintenance.
Studies suggest that women with PCOS may have fewer healthy gut bacteria than women without this condition 15 , 16 , Additionally, emerging research suggests that certain probiotic strains may have positive impacts on weight loss As such, eating foods high in probiotics — such as yogurt, kefir, sauerkraut, and other fermented foods — may help increase the number of beneficial bacteria in your gut.
Women with PCOS have often tried many diets and are three times more likely to have eating disorders Mindful eating is one potential solution. It promotes an increased awareness of bodily cues, such as hunger and fullness. Mindfulness-based approaches to food may help address problematic eating behaviors — especially binge eating and emotional eating Processed foods and added sugars may raise blood sugar levels and increase your risk of insulin resistance, which is linked to obesity Research shows that women with PCOS experience larger spikes in blood sugar and insulin levels after consuming the same amount of sugar as women without this condition Studies indicate that minimally processed, real foods not only raise blood sugar less than highly processed foods but are also more satisfying Furthermore, experts recommend that women with PCOS limit their consumption of added sugars and refined carbs to manage symptoms and maintain a healthy body weight 2 , But chronic inflammation — which is common in women with PCOS — is linked to obesity.
Sugar and processed foods may contribute to inflammation In one study, 16 women with PCOS who took a one-time dose of 75 grams of glucose — a particular type of sugar — had higher blood markers for inflammation, compared to women without this condition A diet like the Mediterranean diet — which is high in fruits, vegetables, whole grains, olive oil, and omegarich foods, such as fatty fish — may protect against inflammation Long-term calorie restriction may slow down your metabolism.
Although calorie restriction is likely to lead to short-term weight loss, over time, the body adapts to this restriction by reducing the number of overall calories it burns, which can lead to weight regain For example, in one study, restrictive dieting was found to modify the hormones leptin, peptide YY, cholecystokinin, insulin, and ghrelin, which increased appetite and led to weight gain Instead of restricting calories, it may be best to focus on eating whole foods and cutting out unhealthy products.
For example, a study in over people suggested that eating more vegetables and whole foods — while reducing consumption of processed foods, refined grains, and added sugars — may help promote weight loss without restricting calories Exercise is a well-known strategy to improve weight loss.
In a week study in which 16 women did 45—60 minutes of cardio 3 times per week, those with PCOS lost 2. While women with PCOS lost less fat than those without this condition, the exercise regimen did result in loss of belly fat and improvements in insulin sensitivity.
In one study, 45 women with PCOS did weight training 3 times weekly. After 4 months, they lost belly fat and gained lean body mass while reducing testosterone and blood sugar levels If you have PCOS, you may experience sleep disturbances, including excessive daytime sleepiness , sleep apnea, and insomnia Women with PCOS, particularly when its symptoms are not managed, may also be at greater risk for:.
Women with PCOS are often found to have higher than normal insulin levels. It helps the cells in your body turn sugar glucose into energy.
Too-high levels of insulin can cause your ovaries to produce more androgens, such as testosterone. Insulin resistance may also be caused by having a body mass index above the normal range.
Insulin resistance can make it harder to lose weight, which is why women with PCOS often experience this issue. A diet high in refined carbohydrates , such as starchy and sugary foods, can make insulin resistance, and therefore weight loss, more difficult to control.
High-fiber foods can help combat insulin resistance by slowing down digestion and reducing the impact of sugar on the blood. This may be beneficial to women with PCOS. Foods that help reduce inflammation may also be beneficial. They include:. Refined carbohydrates cause inflammation, exacerbate insulin resistance, and should be avoided or limited significantly.
These include highly-processed foods, such as:. Pasta noodles that list semolina, durum flour, or durum wheat flour as their first ingredient are high in carbohydrates and low in fiber. These should be removed from your diet. Sugar is a carbohydrate and should be avoided wherever possible. These include:. This includes exercise and daily physical movement.
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