Polycystic ovary syndrome, or PCOS, is a hormonal condition that effects women of reproductive age. It is characterized by enlarged ovaries with a number of small cysts lining the outer edge of each. Symptoms include prolonged periods, excess hair growth, acne and obesity. Changing your lifestyle and following a diet to promote a healthy weight can decrease your risk of developing complications related to PCOS, such as insulin resistance, diabetes, metabolic syndrome and elevated blood cholesterol levels.
Low Glycemic Diet
The glycemic index ranks carbohydrate-containing foods on a scale of zero to 100 for how they affect blood sugar. Foods with a low-glycemic index take the body longer to digest, allowing for a slower release of sugar into the bloodstream. Decreasing the amount of sugar in the bloodstream also decreases insulin levels. A low-glycemic diet is recommended for women with PCOS to help decrease insulin resistance. Women with insulin resistance make enough insulin but their cells do not properly respond to it, increasing blood sugar levels and insulin production. A 2010 study conducted at the University of Sydney and published in the "American Journal of Clinical Nutrition" compared the effects of diet in 96 women with PCOS. The women were assigned to either a low-glycemic diet or a conventional healthy diet, which they followed for 12 months or until they lost 7 percent of their body weight. Insulin sensitivity, blood sugar levels and menstrual cycle all improved more in the women following the low-glycemic diet than the healthy diet.
Low-Carbohydrate Diet
The low-carbohydrate diet may also be effective for women with polycystic ovary syndrome to help promote weight loss and reduce insulin resistance. A low-carbohydrate diet, which primarily consists of meats, fats and non-starchy vegetables, limits your intake of bread, rice, pasta, milk and fruit. A 2005 pilot study conducted at Duke University Medical Center investigated the effects of a low-carbohydrate diet on a group of 11 obese women with PCOS. The women were instructed to limit their carbohydrate intake to 20 g per day for 24 weeks. The women in the study lost weight and showed improvements in insulin levels.
High-Fiber Diet
A high-fiber diet may also help promote a healthy weight in women with polycystic ovary syndrome. Foods high in fiber take longer to digest, delaying hunger and helping with weight loss. Fiber also helps lower blood sugar levels. On a high-fiber diet, you aim to consume 25 to 38 g of fiber per day by eating more whole grains, legumes, fruits and vegetables. When increasing fiber in your diet, however, do so slowly to prevent abdominal discomfort and increase your fluid intake to guard against constipation.
References
- MayoClinic.com: Polycystic Ovary Syndrome
- PubMed.gov: Effects of a Low-Glycemic Index Compared With a Conventional Healthy Diet on Polycystic Ovary Syndrome
- PubMed Central: The Effects of a Low-Carbohydrate, Ketogenic Diet on the Polycystic Ovary Syndrome: A Pilot Study
- The Glycemic Index: What Is the Glycemic Index?
- MayoClinic.com: Low-Carb Diet: Could It Help You Lose Weight?
- Ohio State Medical Center: High Fiber Diet
