Best PCOS Diet
PCOS, or polycystic ovarian syndrome, is a hormone-related condition that can affect your cycle and fertility. If untreated, PCOS can eventually develop and increase the risk of developing type 2 diabetes. It is diagnosed by having two out of the following three symptoms listed below. As a syndrome, there is a collection of symptoms that are patient-dependent. Due to this, PCOS can present very differently from person to person. It is important to understand the root causes driving your condition and receive proper treatment for each cause. In addition to treatment, there are certain foods and supplements that contain vital components that can regulate hormone levels and blood sugar. In terms of the title ‘best PCOS diet’, this does not encourage weight loss. Diet here simply means a way of eating or eating style. The foods and supplements listed are just helpful additions to your existing eating style or diet. First let’s go over the diagnostic criteria of PCOS.
Polycystic Ovarian Syndrome is diagnosed when you have 2 out of the 3 (or possibly all) of the following:
1. ELEVATED ANDROGENS (TESTOSTERONE / DHEA)
Testosterone (ovarian) can be elevated due to insulin resistance. This is because increased blood insulin signals the ovaries to produce more testosterone
DHEA (adrenal) can be elevated due to stress / inflammation. DHEA is an enzyme that combines with testosterone, and at elevated levels leads to acne and hair loss.
2. POLYCYSTIC OVARIES ON ULTRASOUND
Small cysts due to the follicle trying to produce an egg
DIFFERENT from an ovarian cyst
3. ANOVULATORY CYCLES / IRREGULAR PERIODS
Irregular periods due to lack of or delayed ovulation
Stress, high testosterone levels can affect ovulation
Questions to ask to understand your PCOS:
DO I HAVE ELEVATED ANDROGENS? IF SO, WHICH ONES?
Check testosterone and DHEA
Diagnostic criteria: androgen levels within normal limits are 15-70 nanograms per deciliter (ng/dL)
Knowing if you have elevated androgens is important because elevated androgen levels can induce symptoms like hirsutism (unwanted facial hair growth), acne, low libido, and hair loss. These elevated levels contribute to PCOS and can result in insulin resistance which if untreated can develop into type 2 diabetes.
Source: University of Rochester Medical Center, 31466345, 25008465
DO I HAVE POLYCYSTIC OVARIES ON AN ULTRASOUND COMPLETED BY MY DOCTOR?
Diagnostic criteria: A polycystic ovary is one that contains 25 or more follicles using new ultrasound technology measuring 2 to 9 mm in diameter or an ovary that has a volume of greater than 10 mL on ultrasonography.
Noticing these cysts on the ovaries is important because these cysts can cause inflammation and pain during your cycle. Additionally, these cysts can cause infertility and irregular periods.
Source: 26807298
Here are 11 foods or supplements that you need to include in your to have the best PCOS diet:
1. Fiber-Rich Carb Sources
Fiber-rich carb sources are one of the components of the best PCOS diet. A common PCOS myth says that those with PCOS should never eat carbs. This idea originated from the fact that since PCOS is an insulin-resistant condition, and people tend to assume when you have blood glucose imbalances and insulin resistance you should avoid all carbs. This is false. Naked carbohydrates (eating only carbohydrates with no other macronutrient combined) are definitely going to be a burden on your insulin resistance, but this can be mended if you consume something like brown rice, sweet potatoes, or fruit. These foods are high in carbohydrates, but they are also high in fiber, which slows down the absorption and decreases the insulin spike after a meal.
Source: 22192137, 23065822, 16500338
2. Lean Protein
Lean protein is another important part of the best PCOS diet. As mentioned before, eating naked carbs is going to create a high insulin spike which worsens inulin resistance and PCOS in general. A way to slow down that insulin spike is to always add a source of protein to a snack or meal of fiber-rich carbohydrates. Protein takes the longest to digest in the gut, so eating a lean source of protein with your carbs is a great way to decrease the insulin spike after a meal. Ideas of lean protein are chicken, beans, tofu, fish, lentils, and greek yogurt.
Source: 9416027
3. NAC
NAC stands for N-Acetyl Cysteine, which is the supplemental form of cysteine, an amino acid in our body that helps produce a powerful antioxidant, glutathione. As a supplement, it helps to improve the body’s insulin response, lower testosterone naturally, and helps to protect egg quality. It has also been shown to improve ovulation and pregnancy rates for those with PCOS. Because it helps with all 3 possible diagnostic criteria for PCOS, this is why NAC is one of the important nutrients to make the best PCOS diet.
Source: 22540635
4. MELATONIN
Another one of the components of the best PCOS diet is melatonin. Melatonin is produced by the pituitary gland in the brain and it has a role in sleep regulation with the circadian rhythm, which are daily changes in the body that happen throughout the day to indicate awakeness and sleepiness. One of the main mechanisms for why we feel awake and sleepy is due to the effect of light and darkness. Naturally, our body will start to get more tired as the sun goes down and vice versa. The way it affects ovulation is also an important relationship because melatonin can decrease oxidative stress due to antioxidant properties to protect and promote egg maturation. In addition, melatonin has a positive effect on progesterone, our pregnancy-promoting hormone, so this can also be a reason for better egg maturation. This is why melatonin is one of the nutrients for the best PCOS diet.
Source: 31970309
5. MYO-INOSITOL
Another one of the nutrients for the best PCOS diet is a vitamin B-like compound, Myo-Inositol. It has been shown to improve egg development and quality, and improve insulin sensitivity. Due to the insulin effect, Myo-inositol can help to lower testosterone naturally levels which results in balanced blood sugar control. Though it can be supplemented, Myo-inositol is found naturally in fruits like cantaloupe and citrus, but also in beans, brown rice, and other fiber-rich foods. Restoring all these mechanisms allows inositol to help regain ovulation which is one of the important issues with PCOS.
Source: 29042448
FREE PCOS 5-DAY MEAl Plan:
6. SPEARMINT TEA
Spearmint Tea is another one of the foods that make up the best PCOS diet, particularly for those dealing with elevated testosterone levels. Studies show that spearmint tea helps to decrease free testosterone levels and increase luteinizing hormone (LH), follicular stimulating hormone, and estradiol in those with PCOS. Due to spearmint tea’s ability to inhibit testosterone, it can help to restore follicular development in the ovarian tissue and promote ovulation. If you struggle with elevated testosterone, hirsutism, or trouble ovulating, spearmint can be a great addition.
Source: 17310494,19585478, 29399556
7. COQ10 / UBIQUINOL
Coenzyme Q10 (Ubiquinol) is another nutrient part of the best PCOS diet. It is a complex process for the oocyte (egg) to mature properly, which needs lots of energy via a mitochondria process of oxidative phosphorylation for better egg development. CoQ10 is an enzyme involved in this mitochondrial energy-producing process. Studies have shown that this enzyme declines with age, and therefore egg quality also declines resulting in infertility. Supplementing with CoQ10 is a great way to improve egg quality and also increase ovulation rates.
Source: 26111777
8. VITAMIN D
Vitamin D is one of the essential fat-soluble vitamins necessary for bone density, but it can also help to lower testosterone naturally in those with PCOS. Vitamin D can best be synthesized from the sun, but in the winter months in a cloudy climate, it is essential to supplement because vitamin D is not abundant in many food sources. Vitamin D paired with evening primrose rose oil may help to regulate your menstrual cycle and help promote ovulation, making it a great supplement to lower testosterone. Additionally, vitamin D can help improve the development of the ovarian follicles which hold the egg inside. This is because a deficiency in vitamin D was found to interrupt the estrogen system and reduced the production of AMH (anti-mullerian hormone). This hormone is made by developing follicles. This is why vitamin D is one of the nutrients important for the best PCOS diet.
9. SAW PALMETTO
Native to the eastern regions of the US, saw palmetto is another plant that is part of the best PCOS diet. A study found that saw palmetto is a great natural remedy to reduce testosterone by inhibiting the 5 alpha-reductase pathway. Androgens either use the 5 alpha or 5 beta pathway. The 5 alpha pathway helps to convert testosterone into DHT which can cause acne and PCOS. Using the 5-alpha pathway means that you can be up to 3x more symptomatic than if you are favoring the 5-beta pathway. This is why even if your testosterone or DHEA are significantly elevated, but you are favoring the alpha over the beta, then you can experience still experience PCOS symptoms like acne.
10. TURMERIC
Another food that is part of the best PCOS diet is turmeric. The active component of turmeric is called curcumin, which has anti-inflammatory properties. Inflammation can be a complication in women with PCOS because of elevated testosterone levels. Due to this, turmeric is beneficial to reduce the inflammation that can increase stress and blood sugar imbalances. Another study also supported the effects that turmeric can lower testosterone naturally in women with PCOS.
11. CINNAMON
Cinnamon is another food part of the best PCOS diet. Cinnamon extract and plain cinnamon are both shown to improve insulin sensitivity by lowering fasting blood glucose, making it a wonderful natural supplement to lower testosterone naturally.
Additionally, it was found that cinnamon has great properties to help women manage PCOS by regulating menstrual cycles and ovulation. As a result, this can help to lower testosterone naturally which positively impacts PCOS.
