PCOS Diet: Stabilizing Your Blood Sugars & Managing Insulin Resistance
Polycystic Ovary Syndrome (PCOS) is the number one cause of infertility and the most common hormone disorder affecting women. There is no cure or cause for PCOS… but there are ways it can be controlled. Click here to learn more about Controlling PCOS!
Women with PCOS are at a higher risk for obesity, miscarriage, diabetes, high blood pressure, and heart disease. Many women with PCOS experience insulin resistance and increased levels of ‘male hormones’ in their blood. This hormonal imbalance expresses itself with symptoms of acne, excess body and facial hair, irregular or non-existing periods and difficulty losing weight. Insulin dictates how much fat the body will store. If your insulin levels are high, losing weight is a constant fight. To learn more about Insulin, check out my blog ‘Insulin, Why it Matters’.
Change your lifestyle and improve your overall health!
- Eat Low Glycemic Index Foods.
The Glycemic Index (GI) indicates the rates at which certain carbohydrates are formed into glucose and released into the bloodstream. Low GI foods can improve and help balance insulin levels. Women with PCOS are often resistant to the effects of insulin, so they have more insulin in their blood. When you consume sugary food (simple carbohydrates: (white bread, pasta, sugar, white potatoes, cookies, candy, etc) your blood sugar levels increase. Sugar spikes your insulin. The body releases insulin to normalize your high blood sugar levels. The more sugary the carbohydrate is the more your body will produce insulin.
- Choose organic/grass-fed animal products.
Commercial meats contain large amounts of added hormones that make the animals grow bigger, faster, and produce more milk. With PCOS there is usually a progesterone deficiency and adding more estrogens can make the hormonal imbalance even worse.
- Eat whole, real foods, mostly from plant-based sources.
Our bodies are designed to flourish on vegetables, beans, nuts, seeds, whole grains, fruits and animal protein such as fish, chicken, and eggs.
- Eat early | Try to eat protein + fat with every meal.
Starting off the day with protein — nuts or nut butters, eggs, a protein shake, or even leftovers from the night before — jump-starts your metabolism and helps prevent overeating throughout the day.
- Eat frequently, 5-6 meals per day.
Fueling your body regularly throughout the day speeds up your metabolism. Make it a priority to have three meals and a couple of snacks every day.
- Avoid dairy, refined sugar + flour products.
They slow down your metabolism and contribute to inflammation in your body. Instead, eat grains that are high in fiber and protein such as quinoa, farro, wheat berries, etc.
- Remove toxic foods from your diet.
Toxic foods, such as trans fats, high-fructose corn syrup, and all processed foods with ingredients you don’t easily recognize, interfere with your metabolism and create blood-sugar imbalances. This includes Agave Nectar.