PCOS Diet

Polycystic Ovary Syndrome (PCOS) is a condition that affects 5-10% of women of childbearing age. PCOS is associated with: irregular menstrual cycles, abnormal hair growth or loss, abdominal obesity, elevated insulin levels, elevated testosterone levels, polycystic ovaries, dark patches of velvety skin on neck, arms, breasts or thighs, acne, and infertility. Nearly 50% of women with PCOS are overweight or obese. Improving your diet and exercise program by making lifestyle changes may reduce your risk for developing chronic diseases associated with PCOS such as diabetes, heart disease and endometrial cancer.

Fertility is higher and pregnancy is healthier when a woman has a BMI (body mass index) between 20-25.

BMI is calculated by comparing the ratio of height and weight (BMI = weight in kg divided by height in meters squared).

The maximum ideal BMI is 25 kg/m2.

Height                       Max ideal weight

5’                                129lb

5’3”                            143lb

5’6”                            157lb

5’9”                            171lb

WHAT IS THE RECOMMENDED MEAL PLAN FOR PCOS?

Currently there is no scientific evidence to support one particular diet for PCOS. Evidence-based recommendations suggest that women with PCOS should focus on balance and moderation. Recommended lifestyle changes include:

·         Weight loss of 5-10% if overweight or obese in 3 months.

·         Decreased caloric intake if weight loss is desired.

·         Decreased intake of enriched carbohydrates.

·         Increased fiber intake including fruits, vegetables, and beans.

·         Decreased fat intake, particularly saturated fat.

·         Smaller, more frequent meals (every 3-4 hours) to help control blood glucose levels.

·         Balanced meals including complex carbohydrates, plant based protein, and less than 10% plant based fat.

·         At least 150 minutes of moderate or vigorous activity per week for diabetes prevention.

KEY POINTS TO REMEMBER

Consume a wide variety of whole foods

·         Foods in their most natural form (fresh, frozen, or dried).

·         Fruits, vegetables, beans, legumes, whole grains, fish, lean meats (only once a week), nuts (walnuts), and seeds (chia) should be eaten daily.

Aim to eat 25-30 grams of fiber per day

·         Introduce fiber gradually to your diet to minimize gastrointestinal upset.

·         Choose vegetables such as broccoli, lettuce, celery, cabbage, cucumber, parsley, radishes, spinach, turnips, and watercress.

·         Choose legumes such as fresh cooked kidney beans, lentils, black eyed peas, chickpeas, and lima beans.

·         Choose fruits such as strawberries, raspberries, grapefruit, apples, cherries, peaches, pears, and plums.

·         Eat them as snacks, salads, sandwich fillings, in smoothies, soups, and casseroles.

Limit sugars and enriched carbohydrates

·         Complex carbohydrates take longer than enriched carbohydrates to digest and absorb. Enjoy 1-2 servings per meal. A serving is equivalent to ½ cup whole wheat pasta, brown rice, or beans/lentils; 1 slice whole wheat bread (or 1 ounce of bread); 1 serving of healthy cereal; ½ cup cooked oatmeal; ½ cup starchy vegetables like peas, corn, or potatoes; ½ medium baked potato; or 1 piece (or 1 cup) of fruit. You do not have to limit non-starchy vegetables — they’re super low in calories and high in fiber.

·         Choose whole grains instead of enriched grains (brown rice, whole wheat breads and pasta, oats, barley, etc.). Look for the word “whole” as the first ingredient on the Nutrition Facts Label.

·         If insulin resistance or diabetic, talk to a Registered Dietitian about the appropriate number of carbohydrate servings you need per day.

Limit salt intake (aim for less than 2400 milligrams of salt per day)

·         Use lemon juice, mustard, vinegar, pepper, herbs and spices instead of table salt to season foods.

·         Limit foods such as cured and smoked meats, salted nuts, canned and processed vegetables, meats, marinades and sauces.

·         Eliminate intake of processed foods.

Choose unsaturated fats

·         Avoid saturated fats by eliminating all dairy products and spreads, and reduce white meat and fish, and lean cuts of red meat.

·         Look for unsaturated oils such as olive, grape seed, and avocado oil and use these oils in very small amounts.

·         Use nuts rich in monounsaturated and polyunsaturated fats such as almonds, walnuts, pecans, flax seeds, sunflower and pumpkin seeds.

·         Eat fish two to three times a week. Fish such as tuna, salmon, herring, sardines, and trout can improve heart health.

·         Bake, grill, broil, boil, and steam instead of frying them.

Eat protein and and/or fat with every meal or snack

·         Protein has a stabilizing effect on the sugar released from carbohydrates into the blood.

·         Suggested protein can be found in lean meats (limited), fish, poultry, beans, nuts and seeds.

At Acuwellness Center, we provide acupuncture, herbal medicine and nutritional support for patient with PCOS to improve their fertility.