An estimated 1 in 10 women of childbearing age have polycystic ovary syndrome (PCOS), according to Office on Women’s Health (OWH). However, there is still much we do not know about the hormonal disorder.
Given how common it is, the condition is insufficiently studied, especially when one considers how disruptive it can be to daily life, Heather G. Huddleston, MD, specialist in reproductive endocrinology and infertility, and head of the PCOS Clinic at UCSF Health, says Eat this, not that!. She is also an advisor to Allara, a virtual care platform that helps women manage PCOS symptoms.
RELATED: Best Dietary Supplements for Women, According to Dietitians
What is PCOS?
PCOS is a common disease characterized by higher than normal levels of male hormones called androgens, says Huddleston. Individuals with PCOS also experience irregular or absent menstrual cycles and have ovaries that appear polycystic or have multiple cysts.
What are some common PCOS symptoms?
Increased androgens not only cause testosterone levels to rise but also acne or hirsutism, a permission in women who describe excessive growth of dark or coarse hair mainly on the face, chest and back.
According to Huddleston, PCOS is often accompanied by other symptoms, such as depression, insulin resistance and obesity. Additional symptoms can include anxiety, hair loss, non-alcoholic fatty liver disease and sleep apnea.
When it comes to diagnosis, it is important to note that the term PCOS can often be a misnomer. For example, you may have irregular periods, plus less hirsutism and hormonal acne, but also fall within a normal BMI range and not have insulin resistance.
“Polycystic ovaries are an old term coined by doctors who noticed that women with irregular cycles and hirsutism had ovaries that seemed” polycystic, “says Huddleston.” We now know that women with PCOS have ovaries that simply have an increased number of dormant follicles and often have an increased volume. “
RELATED: The Best Diet If You Have Endometriosis, According to Experts
Resting follicles describe how follicles sit on the ovaries. Women who do not have PCOS also have follicles – they just do not have as many that are visible on the ovaries, which can be seen through a transvaginal ultrasound scan. Follicles contain egg cells, and in someone without PCOS, they will mature and eventually release the egg during ovulation. But in someone with PCOS, these follicles will not mature and accumulate on the ovaries instead.
“The reason why there is an increased number of dormant follicles in PCOS is not completely known, but we know that these follicles often do not develop to maturity, leading to a lack of ovulation,” says Huddleston.
Although it can be difficult to get pregnant with PCOS, it is not impossible. OWH says that PCOS is one of the most common but treatable causes of infertility in women. If one of your PCOS symptoms is insulin resistance, there are some dietary choices you can make to manage your blood sugar levels (sugar).
What is the best PCOS diet?
Although there is currently no fixed diet to follow with PCOS, Felice Ramallo, MSCN, RD, LD and lead registered dietitian on Allara recommends that you choose a diet that is both sustainable and enjoyable in the long run to manage the symptoms.
“To manage and prevent insulin resistance, the emphasis should be on the quality of carbohydrates – not the quantity,” she says. “Remember that insulin resistance occurs by increasing blood sugar levels.”
Choosing foods with a lower glycemic index is less likely to raise blood sugar levels. Some examples include:
- Beans
- Brown, black and wild rice
- Vegetables without starch
- Wholemeal bread
- Wholemeal pasta
Ramallo adds that higher glycemic alternatives such as white rice can still be enjoyed, although she suggests pairing them with fibrous sides such as a salad or cruciferous vegetables such as broccoli, Brussels sprouts and cauliflower.
“Blood sugar is best kept consistent by eating balanced meals and snacks. In addition, it has been shown to eat often throughout the day, with three meals and many snacks, to balance blood sugar,” says Ramallo. “This is partly due to the prevention of extreme hunger, which can lead to unhealthy food choices.”
If you are someone looking for a specific diet to follow, Ramallo recommends either the Mediterranean diet or the DASH diet. Both of these diets require nutrient-dense, anti-inflammatory fruits and vegetables such as berries and leafy greens. Fatty fish (salmon), nuts and seeds are some more foods that make good additions to a PCOS diet.
“The only foods that people with PCOS should avoid are low-fat milk or foods that they are sensitive, intolerant or allergic to,” she adds. “Full-fat or full-fat dairy is recommended and may even improve symptoms.”
For more, be sure to check out the 10 worst eating habits for women, experts say. Also, don’t forget to sign up for our daily newsletter!
The post The best diet if you have PCOS, according to experts first appeared.
