What to eat and what to avoid if you have polycystic ovary syndrome (PCOS)

PCOS occurs due to increased levels of hormones like androgen and insulin, and decreased levels of estrogen and progesterone. Foods that reduce insulin and androgen production should be introduced in the diet of women who have PCOS. Similarly, foods that increase estrogen and progesterone production should also be recommended to women with PCOS. The following are some of these highly beneficial foods that women with PCOS should include in their diet.

While reducing insulin and androgen production is very important for those who suffer from PCOS, it’s very important to stop eating foods that increase their levels in the body. What’s more, it’s also important to minimise the risk of obesity, weight gain, etc for women who have PCOS. The best way to do this is by avoiding the consumption of the following foods.

• Sugar: Whether it’s in desserts and sweets or processed foods like chips, muffins, bread, etc, sugar consumption can spike blood sugar levels and negatively affect insulin levels. Eating sugary drinks and fruit juices is just as bad, and can also lead to weight gain.
• Carbohydrates: Carbohydrates that are not rich in fiber can spike up insulin levels right after the meal. Overindulgence in carbs can also lead to weight gain and obesity. These carbs, like white rice and potatoes, also have a high glycaemic index, and a low GI diet is best suited for those who suffer from PCOS.
• Fried food: Fried foods are especially high in fat and calories, and can lead to weight gain. This in turn can invigorate the symptoms of PCOS and make them unmanageable. Hence, it’s important to avoid fried snacks and foods at all times.
• Alcohol: Alcohol is dehydrating and consuming it in large quantities can also spike your blood sugar levels. Alcohol abuse can also lead to weight gain, inflammation and cardiovascular diseases, all of which can make handling PCOS more difficult. While most women can have one small drink per day, those who have PCOS should cut off alcohol completely.
• Smoking: Smoking not only increases the androgen and insulin levels in the body, but also increases the risks of metabolic syndrome. Women who have PCOS are already at risk of developing metabolic syndrome, and smoking can make this worse. It’s best to completely quit smoking if you have PCOS.

Consuming a high-protein diet instead of a high-carbohydrate diet is supposed to be good for women with PCOS. Adequate protein intake ensures that women with PCOS will have enough energy to be functional, but their insulin or androgen levels won’t shoot up. This is why lean proteins are recommended to those who suffer from PCOS.

Eggs are a cheap and rich source of lean protein, and are safe to consume if you have PCOS. It’s not necessary to remove the yolks and have just the whites of eggs if you have PCOS without high cholesterol. This is because egg yolks are rich in omega-3 fatty acids, which women with PCOS need more of. So, eggs are a complete protein that should be included in your diet if you have PCOS.

You’ll find many conflicting data on this one, but the fact is that a low-glycaemic and low-carb diet is recommended to women with PCOS. Milk and other dairy products have a high GI, and also spike the insulin and androgen levels in the body. They also increase inflammation.

Clearly then, these should not be consumed. A study published in the Journal of the Academy of Nutrition and Dietetics in 2012 also found that dairy consumption increases acne breakouts and makes the symptoms of PCOS much worse.

Caffeine consumption can increase the production of stress hormones and spike insulin levels too. So it makes controlling your blood sugar levels more difficult, and can also cause indigestion. What’s more, coffee is sometimes prepared with dairy and sugar, both of which can make PCOS symptoms worse. It would therefore be wise to cut off coffee if you have been diagnosed with PCOS.