The Complete PCOS Diet To Manage PCOS

A pcos diet can help manage this disease and decrease symptoms. In addition, maintaining a proper diet can aid in successful weight reduction. Making small lifestyle changes has been shown to help menstrual regulation and reproductive outcomes in women with PCOS ( Polycystic ovary syndrome). As well as decrease severely and may help you eliminate some symptoms of PCOS.

Exactly What Is PCOS?

PCOS is a hormonal disorder causing enlarged ovaries with small cysts on the outer areas.

However, the cause of polycystic ovary syndrome is not well understood. Still, it may be due to genetic and environmental factors, high levels of insulin, and consistent low-grade inflammation.

Women with PCOS ( polycystic ovary syndrome ) may have infrequent or prolonged menstruation and excessive male hormone levels (androgen), like testosterone. As a result, the ovaries may develop numerous small fluid-filled cyst collections (follicles) and fail to release eggs regularly.

How Is PCOS Diagnosed?

The exact cause is unknown. Diagnosis and treatment can reduce the risk of complications. Diagnosis includes, Irregular menstrual periods can affect anovulation or irregular ovulation. Additionally, women with PCOS usually have evidence of elevated androgen levels. Often this shows up as excess hair growth, acne, or male-pattern balding. In addition, blood tests can show high androgen levels. Finally, polycystic ovaries diagnosis can be via pelvic ultrasound.

Unsure If You Might Have PCOS, Take The Quiz?

The Symptoms Of PCOS.

The symptoms of PCOS can develop around the first menstruation, during puberty, or substantial weight gain. These symptoms can include, Irregular periods due to a hormonal imbalance of male androgen hormones and insulin levels. Additionally, hormonal imbalances can affect fertility and the ability to get pregnant. They may cause hirsutism (facial hair and abnormal body hair growth), male pattern baldness, acne because of too high DHT (Dihydrotestosterone, a more potent form of testosterone), and androgen levels. However, adhering to a PCOS food list can help manage your symptoms and prevent complications. In moderation, a good PCOS food list should contain protein, carbohydrates, vegetables, fruits, and dairy.

The Complications Of Having PCOS.

There are many complications of PCOS, and managing this condition is essential to prevent complications. For example, fertility can be affected, and you may have trouble getting pregnant or preventing a miscarriage. In addition, people with PCOS are at an increased risk for type 2 diabetes, high blood pressure, cancer of the uterine lining, sleep apnea, heart disease, depression, and anxiety. 

 Insulin resistance(high insulin levels) can often be present in PCOS patients. Opposition to the hormone insulin results in increased blood sugar levels. Insulin is a hormone that helps control the amount of sugar (glucose) in the blood. As a result, glucose builds up in the blood. Which can lead to type 2 diabetes and prediabetes. One way to help prevent insulin resistance, is with a good PCOS meal plan. 

What Is A PCOS Diet

A PCOS diet consists of foods that are, low glycemic, anti-inflammatory, low fat, no processed grains, lean protein, low sugar fruits, high in fiber, leafy green rich, no processed sugars, or a low sugar diet. Following this type of diet can help to lower your androgen level’s and balance your hormones. This can aide in menstruation regulation, weight loss, decrease hirsutism, acne and other symptoms of PCOS. Celebrities with PCOS, like Jillian Michaels have had good results following this type of diet.

Fiber Helps Stabilize Blood Sugar And Can Be Part Of A Healthy PCOS Diet.

Carbohydrates should consist of rice, whole wheat, oats, and starchy vegetables like potatoes. It’s a good idea to choose carbohydrates with high amounts of fiber. Those with PCOS often have insulin resistance. So lowering your carb intake to 30-45 grams per meal may help. On the other hand, consuming too many carbs can increase insulin and symptoms of PCOS, like increased DHT levels, hirsutism, infrequent menstruation, acne, weight gain especially around the midsection. 

Consuming The Proper Form Is Essential To Managing Your Symptoms Of PCOS.

Protein from lean sources should be between 35% of your daily intake. Consuming too much protein can affect your PCOS symptoms and menstrual cycle. Protein should come from lean sources, including meat, beans, peas, poultry, eggs, etc. In addition, there are many vegan options available and various plant-based sources of protein. 

Fruits Are An Essential Part Of A PCOS Food List.

Fruits are great for your body. They provide necessary fiber and are high in nutrition. Consuming 200 grams a day of fruit is a good idea. In addition, choose low in sugar fruits, especially if you are insulin resistant or trying to manage your weight. Choose fruits like berries, lemons, limes, plums, apples, peaches, apricots, etc. 

Vegetables Are A Low-Fat, Nutritious Part Of A PCOS Diet.

Vegetables are an essential part of your pcos diet. Although, The recommended daily value of vegetables is 18 ounces (500 grams) of fruits and vegetables per day. Choose non-starchy vegetables if you are insulin sensitive—vegetables like spinach, kale, collards, broccoli, bell peppers, asparagus, carrots, etc.  

Can This Everyday Food Staple Do More Harm Than Good? 

Avoiding or limiting dairy can be essential for a PCOS meal plan. In Addition, Even grass-fed organic dairy has high prolactin levels, steroid levels, estrogens, progesterone, corticoids, and androgens. A recent study showed individuals with PCOS that had a higher consumption of low-and free-fat milk had a higher instance of having PCOS. As per the results of the past studies, there is a positive relationship between low-fat dairy and PCOS. In addition, dairy products may increase the insulin-like growth factor (IGF-I), increasing androgen production in women with PCOS. 

Supplementation may be necessary to get enough calcium into your diet. Secondly, choose a supplement with vitamin D since most people in the US are deficient in this vitamin. 

A Dairy-Free PCOS Diet List And Its Benefits.

Foods that are good sources of calcium are oats, rice, almond, and some coconut milk. Coconut yogurt can be a good vitamin D and calcium source. Additionally, consuming beans like navy and chickpeas can have as much as 13% of your daily value of calcium.

My Personal Experience With Dairy And PCOS

Dairy products in moderation. Although, I avoid dairy because it makes my acne and hirsutism worse. I think my hair removal treatments took so long to work. They started to work after I stopped eating dairy. So although It’s in everything, we should avoid it at all costs. 

Limit Sugar To Help Control Your PCOS Symptoms.

It’s well known to be a hormonal disruptor. Sugar or high-fructose corn syrup can wreak havoc on your hormones, cortisol levels, aldosterone (your blood pressure regulating hormone), and thyroid hormone. Those who have PCOS and are insulin resistant should also avoid sugar. 

Within Limits Or Try To Avoid These Food Options.

Within moderation, try to avoid processed meats like hot dogs, sausages, and lunch meats. In addition, to the high amounts of fat, these products contain lower protein amounts than lean meats. Therefore, processed meats may be a good idea to limit and avoid on your PCOS food list. A recent study found that 40-80% of women with PCOS are overweight. Also, limiting foods with a high-fat content may be an excellent way to fight the battle against the bulge. 

Herbs and Practices to Aide in Decreasing Your PCOS Symptoms.

Ginger contains vital ingredients like gingerol, shogaol, paradol, and zingerone, that lower inflammation and relieve period pain. This herb can ease discomfort during menstruation. Consuming ginger tea and adding it to cooked dishes can help to alleviate your pcos symptoms.

Turmeric

Turmeric can reduce several PCOS symptoms, including irregular period symptoms, weight gain, acne, fatigue, and hirsutism. Taking a turmeric supplement is a good way to get the benefits of turmeric. Cooking with turmeric is a great way to enjoy turmeric.

Cinnamon

Cinnamon can be beneficial in managing blood sugar levels, improving fertility, insulin sensitivity, and regulating menstruation in women. Adding this to foods or tea is a great way to consume cinnamon.

Green Tea

The consumption of green tea by overweight and obese women suffering from PCOS can leads to weight loss, decrease in fasting insulin levels, and a decrease in the level of free testosterone and DHT levels. The reduction in testosterone may helps to decrease frontal hair loss, and decrease hirsutism in women with PCOS.

Spearmint Tea

Spearmint tea, has antiandrogen properties that can decrease PCOS symptoms through inhibition of testosterone and restoration of normal follicular development in the ovaries. Aiding in the delicate balance between the bodies hormones. Another recent study, suggested the consumption of 50 milligrams of powdered spearmint leaves taken by mouth daily by those who had PCOS, had a 25-50% reduction in hirsutism over a 6 month period. Test subjects refrained from consuming medication related to their PCOS, for this 6 month period and consumed their usual diet.

Omega 3

Omega 3 consists of EPA and DHA essential fatty acids that the body cannot produce and can only come from diet or supplements. Omega-3 fatty acids may help to improve health status in polycystic ovarian syndrome (PCOS) by reducing metabolic disorders (insulin sensitivity, hyperinsulinemia, lipid profile, obesity and inflammation). Supplementing with may help to improve insulin sensitivity, ease menstrual cramping/pain, lower triglycerides and decrease systemic inflammation in those with PCOS.

Other practices for managing pcos symptoms include adopting mindfulness, and practicing yoga can ease symptoms while decreasing androgen levels. In addition, Yoga can help to clear the mind and improve mindfulness. For example, researchers found that a one-hour yoga class three times a week reduced testosterone by 29% and various stress hormones.

Managing your weight and losing weight may help you balance your hormones. A personalized diet plan for your body type might benefit those who are looking to lose weight. Get your personalized weight loss and wellness book by, Beyondbody.

In Conclusion

A pcos diet food list and handy portion control guide are great ways to manage your PCOS symptoms. Doing so can help you regain a regular menstrual cycle, feed your body with essential nutrition, and aid in weight management. In addition, managing your hormonal and insulin levels is vital to managing PCOS. Following a pcos diet can make a difference in your symptoms and help you feel better over time. 

Here is a Handy PCOS Diet Food List and Portion Control Guide.