Relationship Between PCOS And Diet
Eighty percent of women with PCOS are obese, tending toward an apple-shaped body type. The mainstay
of treatment for PCOS is weight loss. A weight loss of only 5 percent can improve insulin resistance,
leading to lower levels of male hormones (and less facial hair), improved menstrual function, and a
reduction in cholesterol abnormalities. The best approach is a healthy weight-loss diet and exercise
routine.
Unfortunately, many women with PCOS have a difficult time losing weight. There may be a connection
between high male hormone levels and increased appetite; glucose intolerance also may play a role
in weight gain.
Even if your weight gain is caused by some physiological consequence of PCOS, lifestyle changes
offer you the best chance of successful weight loss. These may include restructuring your eating
habits, managing depression and anxiety, learning stress-reduction techniques, and starting an
individual exercise program.
Research tells us that a healthy diet includes lean proteins, heart-healthy fats, and a moderate
amount of carbohydrates. Lean proteins include fish, skinless poultry, egg whites, beans
(especially soy and their products), nuts and nut butters. Heart-healthy fats include liquid oils from
olives, canola, soybeans, corn, flaxseed, sunflower, and peanuts. In addition, fats from nuts, seeds,
and fish are also a healthy choice.
Choose carbohydrates that have a low glycemic index. The glycemic index is a measure of how quickly
and how strongly a food increases blood sugar and insulin levels. Choosing foods with a lower
glycemic index may help to reduce carbohydrate cravings, especially whole, intact grains that are high
in fiber. Eat 100-percent whole-grain breads, brown rice, and steel-cut oats, or try something new such
as barley, couscous, or the grain quinoa. Dried beans, and fruits, such as berries, are also excellent
examples of low glycemic foods.