What is a PCOS Diet?
PCOS, or polycystic ovarian syndrome, is an endocrine disorder that affects about 7% of women in Western countries. It is diagnosed by having two out of the following three symptoms elevated androgens, ovarian cysts, and irregular periods. As a syndrome, there are 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. Learning about your condition will help determine what is a PCOS diet. Although, this style of eating is not a weight loss plan nor is it supposed to be extremely strict. 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.
Source: 20159883, University of Rochester Medical Center, 31466345, 25008465
Here are 12 foods or supplements that you should consider when learning about what is a PCOS diet:
1. FIBER-RICH CARB SOURCES
Fiber-rich carb sources are an important part of what is a PCOS diet. A common PCOS myth says that those with PCOS should never eat carbs because insulin resistance will get worse when you eat carbs. This is false. Naked carbohydrate meals (only carbohydrates with no other macronutrient ex: jelly toast and cereal) are definitely going to be a burden on your insulin resistance. Fortunately, this can be mended if you consume a meal with protein, fat, and carbohydrates. Specifically, complex carbohydrates like brown rice, sweet potatoes, or fruit will slow down the absorption and decrease insulin resistance.
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2. 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 making it a part of what is a PCOS diet. Because vitamin D is not very bioavailable in food, it can best be utilized in the body when absorbed from sunlight, but in the winter months in a cloudy climate, it is essential to supplement. 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 for PCOS. 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.
3. LEAN PROTEIN
Lean protein is another important part of what is a 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.
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4. 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 when compared to the drug metformin. Because NAC helps with improving pregnancy, lowering testosterone, and improving insulin response, this makes NAC a part of what is a PCOS diet.
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5. BRAZIL NUTS
Brazil Nuts are high in selenium making them important to integrate when learning what is a PCOS diet. Selenium is a mineral that has strong antioxidant properties that reduce oxidative stress and inflammation. The importance of selenium in a PCOS diet is because selenium aids in thyroid functioning. Low thyroid functioning or hypothyroidism is found in some cases of PCOS. Selenium helps the thyroid to produce T hormones which promote healthy metabolism, an important factor in PCOS. Additionally, selenium has been shown to support conception rates in women.
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6. CINNAMON
Cinnamon is another food part of what is a 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.
7. MELATONIN
Another part of what is a 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.
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8. TURMERIC
Another food that is part what is a 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.
9. MYO-INOSITOL
Another one of the nutrients for what is a 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.
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10. SPEARMINT TEA
Spearmint Tea is another one of the foods that make up what is a 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.
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11. COQ10 / UBIQUINOL
Coenzyme Q10 (Ubiquinol) is another nutrient part of what is a 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.
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12. SAW PALMETTO
Native to the eastern regions of the US, saw palmetto is another plant that is part of what is a 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.
