What is Polycystic Ovarian Syndrome? (PCOS)
Polycystic Ovarian Syndrome (PCOS) is a hormonal condition affecting 1 in every eight women in Australia1. While the exact cause of Polycystic Ovarian Syndrome (PCOS) remains unknown, diagnosis is based on the presence of two or more of the following symptoms:
- Presence of ovarian cysts
- Irregular or absent menstrual cycle
- Unexplained weight gain
- Unwanted hair growth
- Fatigue and low mood
PCOS also affects fertility and increases the risk of certain chronic diseases, including type 2 diabetes and cardiovascular disease.
Women with Polycystic Ovarian Syndrome (PCOS) commonly have high levels of insulin or male hormones known as androgens, which are believed to be the key issue driving this syndrome2. In some women, Polycystic Ovarian Syndrome (PCOS) is hereditary; however, for others, the condition only occurs when overweight and is heavily influenced by lifestyle factors such as diet and physical inactivity.
Polycystic Ovarian Syndrome and Insulin Resistance
As hyperinsulinemia (high blood insulin levels) and insulin resistance are expected in women with Polycystic Ovarian Syndrome, so is the risk of developing Type 2 diabetes, particularly in overweight individuals with poorly managed diets1. Insulin is a hormone produced by the pancreas, and its job is to help the cells within the body convert sugar (glucose) into energy. If insulin resistance is present, the body may be circulating excessive insulin to keep blood sugar levels under control- this high level of circulating insulin can cause ovaries to produce more androgens, e.g., testosterone, which can explain some symptoms of Polycystic Ovarian Syndrome.
Diet & Polycystic Ovarian Syndrome (PCOS)
Diet is, therefore, a significant contributor to managing Polycystic Ovarian Syndrome (PCOS). Healthy dietary changes can help reduce the risk of type 2 diabetes, help restore the menstrual cycle, and improve fertility. Research has shown that even 5-10% weight loss can provide significant benefits1.
Current Dietary Recommendations for Polycystic Ovarian Syndrome (PCOS)
Food to include:
Foods rich in soluble fibre, as they help slow down digestion and reduce the impact of sugar on the blood, also help to provide satiety, which keeps us feeling full. Add cruciferous vegetables (broccoli, cauliflower and Brussels sprouts), legumes and lentils, almonds, pumpkin, berries and traditional oats.
Lean protein sources are low in saturated fat- avoiding saturated fat, which is inflammatory—for example, tofu, chicken, turkey and fish. Protein is also known to keep us fuller for longer, making us less likely to snack throughout the day.
Anti-inflammatory foods – rich in monounsaturated and polyunsaturated (omega 3) fat such as fish, olive oil, nuts and chia, hemp and flax seeds. We are also increasing antioxidant-rich foods such as berries and green leafy vegetables or supplementation with resveratrol 1,500mg daily4.
Increase dietary food sources of vitamin A, E and Zinc from papaya, pumpkin, avocadoes, almonds, sunflower seeds and sweet potato.
Add ½ a teaspoon of cinnamon to your diet daily as recent studies suggest this may help with balancing blood sugar levels
Food to avoid:
Foods high in refined carbohydrates will cause large blood sugar spikes, triggering insulin release. For example, white bread, white rice and any products derived from white flour and processed foods (which may also be high in saturated fat)3
Foods high in added sugars, such as soft drinks, juice, lollies and desserts
Inflammatory foods such as processed meat and fried foods (chips, burgers, sausages, bacon and bakery goods)3
Recent studies have indicated that a diet similar to the Mediterranean eating style may be beneficial in managing PCOS. Rich in healthy fats, including olive oil, oily fish nuts, and seeds and with limited processed and refined high-sugar foods. Some studies have also shown a reduced carbohydrate intake (approx. 100-140g per day) and a higher protein and healthy fat consumption may help to manage insulin levels better and reduce weight in women with Polycystic Ovarian Syndrome (PCOS).
An Inertia Dietitian can help educate and support an individual with Polycystic Ovarian Syndrome (PCOS) to help manage symptoms, regulate menstruation and reduce the risk of related chronic diseases.
Example of a Polycystic Ovarian Syndrome (PCOS) friendly meal plan:
Breakfast: 40g traditional oats + 200ml milk (almond/soy/light cows) + ½ C berries + ½ tsp cinnamon
Morning tea: 1 medium apple + 1 tbsp natural nut butter
Lunch: 100g lean chicken/turkey + 2 cups low starch salad + 1 tbsp pepita seeds + 1 tbsp. hommus
Afternoon tea: 200g natural yoghurt + 8 walnut halves & 1 tbsp. sultanas
Dinner: 120g Atlantic salmon + ½ C brown rice + 2 C Asian greens (broccolini/ Bok Choy/spinach/snow peas)
PCOS food swaps:
Instead of regular rice, try cauliflower or broccoli rice – as simple as pulsing in the food processor and microwaving/heating in a pan
Swap traditional noodles for konjac noodles – very high in resistant starch and low in calories
Swap regular potato for sweet potato- leave the skin on to increase the fibre and lower the GI value
Swap quick oats for traditional uncut oats
Swap high GI fruits such as watermelon and rockmelon for low GI varieties like bananas, apples, berries and stone fruit.
Swap regular wheat-based pasta for pulse pasta (made from lentil or bean flour)
References
Jean Hailes For Women’s Health. 2018. PCOS – managing & treating weight problems | Jean Hailes. [ONLINE] Available at: https://jeanhailes.org.au/health-a-z/pcos/weight-management-treatment.
Polycystic ovarian syndrome (PCOS) – Better Health Channel. 2018. Polycystic ovarian syndrome (PCOS) – Better Health Channel. [ONLINE] Available at: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/polycystic-ovarian-syndrome-pcos
Faghfoori, Z et al. 2017. Nutritional management in women with polycystic ovary syndrome: A review study. Diabetes & Metabolic Syndrome: Clinical Research & Reviews, 11, 429-432.
Banaszewska, B et al. 2016. Effects of Resveratrol on Polycystic Ovary Syndrome: A Double-blind, Randomized, Placebo-controlled Trial. Journal of Clinical Endocrinology & Metabolism, 101, 4322–4328.
