PCOS is extremely common, affecting approximately 20% of women who are at a child bearing age, with many believing the real number could be significantly higher than that. A key feature of PCOS is insulin resistance – this disorder is present in approximately 70% which contributes towards many symptoms of PCOS: irregular periods, irregular or absent ovulation, as well as acne and unwanted hair growth. PCOS is actually one of the most common causes of subfertility among women all around the world.
We recently teamed up with FNUK to help sponsor a webinar based around the importance of lifestyle and nutrition choices when tackling PCOS and learnt so much, which we want to share with you.
You probably already know that one of the most effective ways to counteract PCOS is to keep a healthy weight if your BMI is over 25. However, focusing too much on weight loss with PCOS can lead to making bad dietary decisions based on short term goals, which can have a negative effect on your PCOS symptoms and your overall health.
The main objective you should focus on is to eat a balanced nutritious diet and get regular exercise. If you stick to this principle some weight loss will be inevitable. However, what constitutes a ‘balanced diet’ for PCOS patients can be confusing as only recent guidelines have started to clarify this important aspect.
Insulin Resistance Diet for PCOS
If you have been diagnosed with PCOS it is important to eat in a way which prevents blood glucose levels rising too high, in this way you are helping your body combat its insulin resistance. Having stable and normal blood glucose levels prevents your body from producing too much insulin which in turn helps to promote a good hormone balance.
Do I have to cut out carbs if I have PCOS?
Low calorie/high carb diets, which tend to be promoted by clubs such as Slimming World and Weight Watchers, often lead to intense blood glucose imbalances. If you have been diagnosed with PCOS you should look to avoid this type of diet.
On the other hand, we do not recommend omitting carbs from your diet. Instead, you should make sure your diet consists of ‘slow carb’ not low carb. Three daily meals that include a portion of whole grains (brown bread, brown pasta and rye are an example), one of healthy protein (beans, lentils, chicken, tofu and eggs)and one of vegetables, as well as two portions of fruits such as berries, will provide your body with the macronutrients and micronutrients that it needs to normalise your hormonal balance.
Slower release of energy 🡪 stable blood glucose levels 🡪 normal insulin production
Slow carb not low carb
- Eat fibre – this helps to slow digestion resulting in a more steady energy release. Eat potatoes with skin and choose brown bread and pasta which are rich in minerals, fibres and inositols.
- Never skip carbs with your three main meals – go for whole bran-rich bread and pasta, try rye and barley to get all the nutrients that improve how your body releases sugar and fats.
- Eat protein – we recommend you’d have some protein with every meal to reduce blood sugar levels as it takes a long time to digest. Also makes us feel fuller for longer and has a role in weight loss.
- Eat some good fat – incorporate good fats such as nuts, olive oil, seeds and avocado in to your diet
- Eat fruit in its natural form – avoid fruit juice and dried fruit
- Eat it cold – pasta and potatoes release starch when cold which in turn results in a smaller blood glucose response. Having them cold is a good option.
PCOS and Gut Bacteria
Recently we have begun to understand that it is not simply the food we eat but also our gut bacteria that can affect our blood glucose and insulin levels. In fact, the nature of our gut bacteria is a better indicator after a meal than the carb content of that meal.
How to feed your gut bacteria
- Eat plenty of fibre
- Eat a variety of vegetables and fruits such as blueberries
- Avoid high protein diets such as paleo
- Eat olive oil – 1tbsp daily
- Eat fermented foods/dairy products – e.g. sauerkraut, kimchi
- Avoid tap water – chlorine kills off gut bacteria
Recent research suggests that supporting and improving levels of gut flora will support an improvement in PCOS. Women with PCOS have been found to have a reduced number and diversity of gut bacteria. As a result, probiotic treatment has been shown to be extremely effective in treating women with PCOS.
Lifestyle changes to help with PCOS
Get some sleep
Too little sleep makes you even more insulin resistant and promotes cravings for sweets and carbohydrate based food. Even one night of bad sleep can worsen insulin sensitivity and trigger bloatedness and weight gain.
Reduce stress
The stress hormone cortisol actually makes our cells even more insulin resistant. Find activities that work for you and help you to feel relaxed. Skipping meals and exercising very intensely can cause stress, so try to avoid these.
Exercise!
Exercising, particularly with weights, makes our muscles and cells more responsive to insulin and therefore helps promote a good hormone balance. Make sure you aren’t doing just cardio and keep experimenting until you enjoy your exercise – this way you’re much more likely to stick at it.
