Eating Healthy with PCOS

Insulin resistance (IR) is common in women with PCOS, with as many as 40% of women being diagnosed with IR. IR is a state in which your body can't use insulin effectively, thus raising blood sugar to dangerous levels. Constant high levels of sugar (glucose) in the system can lead to diabetes. What does this have to do with PCOS? In PCOS, high levels of insulin can increase the production of male hormones (androgens such as testosterone) in the ovary. Both of these, high insulin and high testosterone, can lead to no periods, excessive hair growth, acne and trouble ovulating. For these reasons, and because there is no cure for either diabetes, or PCOS, it is important to live a healthy lifestyle, including eating well.

There are three different types of carbohydrates that your body uses: Starches (complex carbs), Sugars, and Fiber.

Starches include foods like beans, pastas, corn and potatoes.

There are two main types of Sugars, natural sugar (sugar that is already in food, such as fruit) and added sugar, which includes syrups, such as those in pop, added sugars in fruit juices, and drinks or baked goods.

Fibers include whole grains, veggies and fruits and nuts. Most people don't get enough fiber in their diet (recommendation is 25-30 grams/day), so added fiber is a benefit.

While there isn't any agreement on diets for PCOS, it is recommended that women follow a low carb diet. Eating well includes getting the recommended amount of fiber in a day, eating foods in their whole state (basically eating fruits and veggies that aren't canned, and other foods in their most basic state), limiting sugars, eating whole grains instead of white or enriched, and limiting starches.

Here are a few tips to help with making the change to a more healthy you:

Substitute sweet potatoes for regular potatoes. They taste great and have less carbs. You can use them the same way (in fact, I think they taste better than white ones when they are baked). You could also use cauliflower in place of mashed potatoes.

Choose foods low in salt. I use Mrs. Dash Original in place of salt. I don't even miss it, except on my eggs.

Eat plenty of pasta, preferably whole grain. Complex carbohydrates keep you feeling full, and it takes them longer to turn to sugar in your body. This reduces the high sugar spikes after eating.

Bake, grill or steam food instead of frying it. It's more flavorful, less fat and keeps the nutrients locked into the food.

Include fish in your diet, as it provides many vitamins and is a powerful brain booster. It also improves heart health.

Eat every 3 to 5 hours. 3 meals and snacks. Make sure to include protein or fat in each meal.

Portions matter!

Find a registered dietician to help you set up a meal plan. They are able to help figure out just how many calories, and carbs you need per day and figure out a meal plan.

These are just some of the things that I try to follow. I am in no way a professional! I hope to have a small recipe collection coming soon, with some healthy food. Nadine has a list of low GI foods on the site, so please look those up. Remember that exercise, nutrition, a good doctor and great support are necessary for a healthy life, not just physically, but mentally as well!