Diet for PCOS Symptoms

Polycystic ovary syndrome is marked by a constellation of symptoms that include cysts on the ovaries, excess weight, acne and excess hair growth. According to the National Institutes of Health, it usually begins once a female begins menstruating but does not typically get diagnosed until women reach their 20's or 30's. The exact cause remains unknown but excess insulin production appears to play a role, according to MayoClinic.com. Because the foods you eat heavily influence insulin production, making dietary changes that promote lower levels might help reduce symptoms of this condition. To gain optimal benefit from dietary changes, consider working with a registered dietitian experienced in planning diets for PCOS sufferers.

PCOS and Insulin

Registered dietitian Martha McKittrick explains that many women with PCOS suffer from insulin resistance. When you eat carbohydrates, your body changes it into glucose, a form of sugar your body uses as a primary source of energy. The hormone insulin helps move the sugar into the cells, but if you have insulin resistance the task does not get completed as efficiently and your pancreas must produce more and more insulin to get the job done. Excess insulin production can lead to a number of problems, including excess production of the male hormones androgens, which lead to symptoms like acne and unwanted hair growth and a tendency for the body to store more fat.

Overview of Dietary Changes

A study published in the February 2008 issue of "Nutrition in Clinical Practice" outlines some dietary suggestions for PCOS sufferers and says these changes have been shown to improve androgen levels in this population. Because of the connection between insulin levels and PCOS, the authors recommend following a diet similar to that of a type 2 diabetic, which has a heavy focus on eating the right kinds of carbohydrates. Other changes include eating fewer trans fats and saturated fats and more omega-3 fats, as well as other anti-inflammatory foods like those rich in fiber and vitamin E.

Carbohydrate Considerations

When it comes to carbohydrates, you want to limit ones that produce large spikes in blood sugar because this will prompt a large spike in insulin. McKittrick says no blanket suggestion exists on the amount of calories that should come from carbohydrates and different women appear to have different needs. She says PCOS expert Dr. Walter Futterweit recommends normal-weight women limit consumption to about 50 percent while overweight PCOS sufferers keep it to 40 percent. Choose whole grains over refined grains -- the former has more fiber, which leads to a steadier rise in blood sugar. Strictly limit sugar-rich foods and beverages like soda and energy drinks. You also can blunt the impact of carbohydrates on blood sugar and insulin levels by eating them at the same time as protein-rich foods and spacing them out throughout the day rather than eating large amounts of carbohydrate-rich foods at once.

Eating the Right Fats

As suggested in the "Nutrition in Clinical Practice" study, aim to increase your intake of omega-3 fatty acids. Rich sources include fatty fish like salmon, tuna, halibut, sardines, herring, walnuts, flaxseed, hemp seed and soy products. Other sources of healthy fats that can serve as substitutes for saturated and trans fat include nuts, seeds, avocados, olive oil and canola oil.

Trans fats are artificially produced fats that improve the texture and shelf life of food, making them a popular ingredient in many commercially prepared foods you will find in restaurants and supermarkets. Because of the growing knowledge of the health problems trans fats cause, many manufacturers and restaurants are beginning to eliminate their use, though they still exist in many products. You must read food ingredients carefully: Manufacturers are allowed to list trans fat content per serving as zero if the foods contains less than a half-gram, explains MayoClinic.com. If hydrogenated oils show up anywhere on the ingredient list, the product has trans fats. While a half-gram might not sound like a lot, it can quickly add up. The richest sources of saturated fats include full-fat dairy products and meat. Limiting these unhealthy fats takes on even more importance if you have PCOS because this condition appears to increase your risk of heart disease.

Other Considerations

McKittrick also recommends you get between 1,000 and 1,500 mg of calcium daily and a supplement that contains both vitamins and minerals. If experimenting with a low-carbohydrate diet, she recommends buying urine testing strips to check for ketones, substances your body produces when it burns fat in the absence of sufficient carbohydrates. This process, called ketosis, can produce unpleasant side effects like bad breath and lead to more serious problems like gout and kidney damage. Low-carbohydrate diets also can trigger dehydration; drink at least eight glasses of fluids daily, preferably water.