3 Diet Tips for Managing PCOS

 

Polycystic Ovarian Syndrome (PCOS) is a condition of insulin resistance and ovulatory dysfunction. This is why diet is the most crucial component of putting PCOS into remission.

Women with PCOS must balance their blood sugar in order to heal, which is why many women find success (at a cost) with diabetic medications such as Metformin. However, Metformin depletes B vitamins and has unpleasant gastrointestinal effects so it’s not the ideal option.

Instead, it’s best to adapt our diets first, and most times (in addition to certain supplements) this is all it takes.

3 Diet Tips for PCOS

1) Balance Blood Sugar Levels With PROTEIN

It all starts with blood sugar.

It’s crucial for women with PCOS to keep their blood sugar levels balanced, because high blood sugar leads to insulin resistance, which then prompts the body to pump out more insulin which signals our ovaries to produce excess testosterone. Once we have elevated androgens, the light switch for PCOS is then turned on.

We can flip off this switch by eating 20-30 grams of protein at each meal which will balance blood sugar levels. Carbs should always be paired with a protein and fat.

2) Lower Inflammation with Healthy Fats

It’s important to keep our inflammation down because staying in an inflammatory response will trigger the symptoms of PCOS by releasing harmful chemicals such as cytokines in the body.  This is why you should eat as many omega 3 fatty acid fats (the Good Guys)  as possible and stay away from the processed, junk oils (the Bad Guys).

The Good Guys:

  • Unprocessed organic oils like coconut oil, avocados and avocado oil,

  • Organic butter from grass-fed cows, clarified butter, and extra virgin olive oil.

  • Raw nuts and seeds like chia seeds, flax seeds, almonds, pumpkin seeds, and walnuts.

  • Egg yolks from pastured hens.

  • Lean meat from animals that are free range and/or grass fed.

  • Coconut oil, which has special medium-chain fatty acids that promote a healthy metabolism, immune system, skin and thyroid.

The Bad Guys:

  • Corn oil

  • Canola oil

  • Soy oil

  • Vegetable oil

  • Hydrogenated or partially hydrogenated fats

  • Margarine and shortening

3) Clean Your Protein 

It’s best to avoid all factory farmed meat because you are what you eat, eats. If you are eating beef from a cow that was fed GMO corn, pumped with hormone and antibiotics, you are not eating steak, you are eating glyphosate ridden corn that looks like steak- it’s an inflammatory cocktail that is best to be avoided.

The same goes for farm-raised fish as well. It’s just corn that looks like fish.  This is why it’s crucial to make sure your protein is coming from a clean and humane source.

Factory farmed meat is high in xenoestrogens, which means they mimic your hormones and cause your estrogen levels to skyrocket. This is not good! Estrogen dominance is already something women with PCOS struggle with, so we mustn’t add fuel to the fire!

Signs of estrogen dominance include moodiness, bloating, breast tenderness, acne, annovulation, painful periods, and anxiety.

Game plan: Stick to humanely raised and organic meats to avoid the added hormones, antibiotics, and the inflammatory omega 6 fatty acids. When eating fish opt fo wild caught.

Remember, PCOS is not a curse. No it can’t be cured, but with the right diet and lifestyle hacks, along with the correct supplements, you can live a symptom-free and be a PCOS Thriver just like me!

For more help on your PCOS balancing journey, check out my self-paced online course, The Period Solution, which can help you balance your hormones and start feeling better ASAP! This 6-module course comes with all the resources, recipes, and exercise videos you need to balance your hormones and regulate your periods.

 
Women's HealthJenna LongoriaPCOSComment