Women with polycystic ovary syndrome are at higher risk for developing chronic diseases like heart disease, endometrial cancer and diabetes. The McKinley Health Center indicates that nearly 50 percent of women with PCOS are obese or overweight and that healthy dietary habits are essential to preventing further complications. PCOS has no specific diet plan; however, a heart-healthy program emphasizing nutritional balance, increased fiber and reduced saturated fats can help. Before making drastic dietary changes, consult your physician for recommendations based on your health condition.
Carbohydrates and Fiber
Insulin is naturally produced in your pancreas and plays a role in converting sugar from carbohydrates into energy. Carbohydrates are categorized as simple or complex. Your body absorbs simple carbohydrates quickly, causing spikes in insulin followed by a sugar crash. Complex carbohydrates are fibrous, which aids in slowing the absorption of sugars into the blood, providing longer-lasting energy. Foods containing simple carbohydrates like snack cakes, white breads or pasta and cereals with added sugar tend to induce excess insulin, resulting in higher androgen levels and an irregular menstrual cycle. Complex carbohydrates from fresh green vegetables, beans and whole grains are good choices for facilitating insulin regulation and hormone balance, notes MayoClinic.com. Consume 25 to 30 g of fiber-rich complex carbohydrates daily as part of a healthy diet.
Proteins and Fat
Foods containing protein and unsaturated fats paired with complex carbohydrates are significant in a PCOS diet. Fats and proteins slow the absorption of sugar to keep insulin levels low, notes the Center for Young Women's Health. However, it is important to choose healthy sources of fats and protein from lean meats and reduced-fat dairy. Poultry and fish like salmon and tuna are protein rich and have unsaturated fats. Fat-free or low-fat dairy and unsaturated olive oil are also optimal in a healthy diet. Avoid fried foods and opt for baking, grilling or broiling your meats to preserve nutrients and limit added saturated fats.
Meal Portions
The amount of food you consume is as important as the type of foods you eat. Limit your portions to avoid overeating and reduce the rate at which sugar is absorbed in your body. The Polycystic Ovary Syndrome Association of Australia suggests eating five to six small meals daily to decrease the chance of binge eating larger meal portions. Choose 1 cup of bran cereal and 8 oz. of skim milk rather than 3 cups of cereal with whole milk. Eat a well-balanced breakfast to start your day with food sources of energy. For example, scramble one egg and have one slice of whole wheat toast and an apple instead of eating a large high-saturated-fat breakfast platter with ham, bacon or sausage.
Snacks and Beverages
Healthy snacks like an almond and cranberry fruit mix help maintain your insulin levels while providing energy. If you suffer from a polycystic ovarian disease, choose carrot and celery sticks with a glass of water instead of potato chips and soda. Limit the amount of sodium you consume by reading nutrition labels and using spices instead of table salt. Processed and prepackaged foods tend to contain higher amounts of saturated fats and sodium than those in fresh foods such as oranges, salads and nuts. Limit your caffeine intake and opt for water, whole fruit juice or no-sugar-added flavored water.
Member Comments