Tag: insulin resistance diet PCOS

There’s no single best diet for PMOS (polyendocrine metabolic ovarian syndrome, formerly known as PCOS). The 2023 international guideline finds no evidence that any one type of diet works better than another. What matters most is the overall quality of what you eat. That means meals built around fibre-rich carbohydrates, protein and healthy fats that keep your blood sugar steady, in a way you can stick with. Search “best diet for PCOS” and you’ll be met with a wall of extremes, cut carbs, go keto, ditch gluten, try fasting. It’s loud, it’s contradictory, and most of it isn’t backed by evidence. The good news is that having PMOS doesn’t mean you need an extreme or restrictive eating plan. Here’s what the evidence actually says about eating well with PMOS, and how to put it into practice. Quick facts: Why does what you eat matter so much with PMOS (PCOS)? PMOS is a hormonal and metabolic condition, not just an ovary problem. That’s why nutrition has such an effect on how you feel. For many people, PMOS is closely linked to insulin resistance. Insulin is the hormone that helps your body use glucose (sugar) from food for energy. With insulin resistance, your cells respond less well to insulin, so your body produces more of it to compensate. Higher insulin levels can stimulate your ovaries to produce more androgens, such as testosterone. That can contribute to irregular periods and ovulation, acne and excess hair growth. Insulin resistance can also make weight harder to manage. Because what you eat directly affects your blood sugar and insulin, food is one of the most useful tools you have for managing PMOS. And because insulin resistance can happen at any body size, eating well with PMOS isn’t simply about weight loss. If you are wondering whether your symptoms could be linked to PCOS, Hertility’s Advanced Hormone & Fertility Test can help build a clearer picture of your hormones, cycle and symptoms to help you understand what’s going on. What is the best diet for PMOS (PCOS)? No. There is no single diet that has been shown to be best for everyone with PMOS. The 2023 international guideline recommends general healthy eating principles and a way of eating that suits your preferences, rather than one particular diet. What matters most is the overall quality of your diet over time. A Mediterranean-style diet is a useful framework because it naturally includes the foods that support metabolic and heart health: plenty of vegetables, fruit, wholegrains, beans and pulses, nuts, seeds, olive oil and oily fish. That matters in PMOS, which carries a higher long-term risk of type 2 diabetes and heart disease. Lower-glycaemic eating may also help. The glycaemic index (GI) ranks carbohydrate foods by how quickly they raise your blood sugar. Lower-GI foods raise it more slowly and steadily. Some studies suggest lower-GI, higher-fibre diets can improve insulin resistance in people with PMOS, and some have linked them to more regular periods. Think of these as helpful patterns rather than strict rules. You don’t need to follow a rigid meal plan. The common thread is choosing better-quality carbohydrates and keeping your blood sugar steadier. How to make a PCOS-friendly meal? Instead of focusing on what to cut out, start with what to add. A useful rule of thumb is to build each meal around three things: a fibre-rich carbohydrate, a source of protein and some healthy fat, with plenty of vegetables or fruit alongside. For example: Choose fibre-rich carbohydrates more often Less-refined, higher-fibre carbohydrates are digested more slowly, so they raise your blood sugar more gradually and keep you fuller for longer. Good options include oats, quinoa, wholegrain or seeded bread, wholewheat pasta, brown rice, beans, lentils, chickpeas and potatoes with their skins on. Fibre also supports your gut health. Glycaemic Index (GI)  is a ranking system, showing how quickly your blood sugar rises after eating different carbohydrates. Choosing mostly low or moderate GI foods which cause your blood sugar levels to rise slowly, can be useful to manage symptoms of PMOS. Very-low-carbohydrate and ketogenic diets have been studied in PMOS, but current guidelines don’t recommend one specific dietary pattern for everyone with the condition. The rest of your meal matters too. Pairing carbohydrates with protein, fat and vegetables slows down how quickly your blood sugar rises. So you can still enjoy white bread, pasta or rice. Choose higher-fibre versions more often, and think about the whole plate rather than whether one food is good or bad. Include protein throughout the day Protein makes meals more satisfying, helps manage your appetite and helps steady your blood sugar when you eat it with carbohydrates. Mix up your sources across eggs, fish, chicken, yoghurt, cottage cheese, tofu, tempeh, beans, lentils, nuts and seeds. Plant proteins such as beans, lentils and tofu are a particularly good choice because they provide fibre at the same time. Protein is essential for making hormones and it may help lower androgens and raise SHBG (sex hormone-binding globulin), the protein that mops up excess testosterone and is often low in PMOS.  Don’t be afraid of healthy fats Unsaturated fats from extra-virgin olive oil, avocado, nuts like walnuts and almonds.and seeds support heart health and make meals more filling. Omega-3 fats from oily fish such as salmon, trout, mackerel and sardines may help improve insulin resistance and reduce inflammation in PMOS. NHS guidance is to eat at least two portions of fish a week, one of which should be oily. Want help turning these principles into meals that fit your life? A Nutrition Consultation with a Registered Nutritionist or Dietitian can build a plan around your symptoms, tastes and routine. What foods should you avoid with PMOS (PCOS)? No foods need to be completely off-limits with PMOS. But it helps to cut back on foods and drinks that are high in added sugar or refined carbohydrates and low in fibre. These can raise your blood sugar quickly without keeping you full. Sugary drinks are one of […]