Dieting with PCOS
We welcome nutrition intern Olivia Eliadis to the blog this week! Olivia is a junior at University of Delaware (Go Blue Hens!) and is majoring in Nutrition and Dietetics.
If you’ve spent time dieting with PCOS (polycystic ovarian syndrome), it’s important to understand the nutrition considerations for this condition. Women with PCOS usually face hormonal imbalances and metabolism problems which can lead to symptoms like weight gain, especially around the stomach. If you have PCOS you might find it difficult to lose weight, even if you feel like you're doing everything right. While there is no clear cause of PCOS, it may be due to genetics, insulin resistance, and obesity.
Hormones impact our hunger cues, insulin levels, and the way our body uses the energy from the foods we eat. With PCOS you might feel hungrier, have more cravings, and even develop binge eating disorder or other disordered eating patterns. Dieting with PCOS can feel like a frustrating, uphill battle. However, making changes to your diet can decrease insulin resistance, reduce inflammation, and help you to see progress.
What should I eat if I have PCOS?
Snack ideas: Blueberries and other fruits, carrots and hummus, yogurt with nuts, pumpkin seeds, almonds, edamame, dark chocolate, cottage cheese with fruit or veggies, and hard boiled eggs
Lots of non-starchy vegetables: Spinach and other greens, broccoli, brussel sprouts, asparagus, carrots, cucumbers, cauliflower, mushrooms, tomatoes, and eggplant
High omega-3 foods: Salmon, sardines, herring, oysters, chia seeds, flax seeds, avocados, and walnuts
Healthy protein options: lentils, soy/tofu, eggs, poultry, chickpeas, black beans, quinoa, and fish
Avoid: fried foods, refined grains like white bread, added sugar, and alcohol
Diets high in refined carbohydrates and added sugar can raise your blood sugar if you have insulin resistance, making PCOS symptoms worse. Foods that cause inflammation can also make symptoms worse so it's helpful for your diet to include anti-inflammatory foods like healthy fats (omega 3s) and antioxidants. Include whole, minimally processed fruits, vegetables, lean meats, and whole grains. Avoiding processed foods and added sugars to prevent blood sugar spikes and inflammation. Several smaller meals throughout the day can also help keep blood sugar stable. Your dietitian can help you to create a personalized meal plan for dieting with PCOS.
If you’re ready to move from dieting with PCOS to healthy eating with PCOS, we’re here to help!
Resources:
Learn more about PCOS from Johns Hopkins Medicine
PCOS throughout the reproductive cycle, USDA Office on Women’s Health
A healthy diet with PCOS, Penn Medicine
Good sources of Omega-3 fatty acids, Healthline article