Polycystic ovary syndrome, or PCOS, is a hormonal condition affecting 5 to 10 percent of women of childbearing age. It is characterized by impaired ovulation, facial hair, menstrual dysfunction and infertility. Research strongly suggests that insulin resistance is a causative factor. Lifestyle changes that improve the body's response to insulin should help with PCOS. So the question is what diet improves PCOS?
What is Insulin Resistance?
Insulin is an important hormone involved in regulating blood glucose levels. When insulin does not work effectively, your body begins to make more insulin and your blood sugar levels go up. Obesity is correlated with insulin resistance and a large percentage of women with PCOS are obese. More importantly, both insulin resistance and PCOS occur more frequently in women with a high percentage of belly fat. It is worth pointing out that even women who have a weight that is within the normal range can have elevated belly fat levels.
What Improves Insulin Response?
Weight loss of as little as 7 percent improves insulin sensitivity in PCOS. Although there have been few studies to date to assess the role of dietary intervention on PCOS symptoms, it has been suggested that diets that are low in carbohydrates or high in fiber have a lower impact on blood sugar levels. Carbohydrates that break down quickly affect blood sugar faster and may cause blood sugar to spike. Glycemic index is a measure of how a food affects blood sugar levels. Some low glycemic index foods include milk, whole wheat tortilla, apples, nuts, lentils and soy beans. Some high glycemic index carbohydrates that may increase blood sugar levels include pretzels, white potatoes, rice cakes, and white bread. Still other experts have suggested that replacing saturated fats with monounsaturated fats may improve outcomes in PCOS.
The South Beach Diet
The South Beach Diet was developed by Dr. Arthur Agatston for weight loss and health. It applies some of the same principles as a low-carbohydrate diet and emphasizes lean meats, unsaturated fats and high-fiber carbohydrates in amounts below that of the average American diet. There are three dietary stages. Initially, patients would typically follow a diet that limits carbohydrates for two weeks. The second stage of the diet incorporates fruits and whole grains and is balanced to provide antioxidants, vitamins and minerals. During this stage, active weight loss and loss of belly fat are proposed to occur. Once a favorable weight is achieved, the diet is liberalized in stage three, providing about 30 percent of the diet as unrefined carbohydrates, compared to the typical American diet of 45 to 55 percent carbohydrates.
Does It Work?
While there is not any research that definitively identifies the South Beach Diet as an effective treatment for PCOS, the general dietary guidelines follow the South Beach dietary profile. A diet that is high in fiber, healthy fats, lean proteins and dairy foods, and moderate in carbohydrates, even in the absence of weight loss, would likely improve PCOS symptoms.
References
- Annalouise O'Connor1, James Gibney2 and Helen M. Roche1. Metabolic and hormonal aspects of polycystic ovary syndrome. Proceedings of the Nutrition Society (2010), 69, 628--635
- Diabetes and impaired glucose tolerance in patients with polycystic ovary syndrome---a long term follow-up. M. Hudecova1, J. Holte, M. Olovsson, A. Larsson, C. Berne and I. Sundström Poromaa. Hum. Reprod. (2011) Vol.0, No.0 pp. 1--7, 2011
- Mayo Clinic Glycemic Index
- South Beach Diet
Member Comments