2024-09-06 08:31:13
During her lifetime, 1 in 10 women will suffer from polycystic ovary syndrome (SOP). Linked to a hormonal disorder leading to excessive production of male sex hormones (androgens) in a woman’s body, this endocrine disease can be accompanied by many annoying and far from harmless symptoms: irregular periods, hirsutism, hair loss, acne, metabolic disorders, etc. While there is no treatment to counter this health problem, adapting one’s lifestyle can improve the quality of life of people suffering from PCOS. On the agenda? Getting back to a normal body mass index (for overweight people) and adopting a healthier diet.
How does polycystic ovary syndrome cause weight problems?
Table of Contents
Table of Contents
In most cases, PCOS reduces the body’s sensitivity to insulin. And when a person is insulin resistant, their body tends to adapt… by producing more insulin. According to statistics, 70% of women with PCOS have high levels of insulin in their blood. And insulin is the hormone that regulates blood sugar. The problem?
Because blood sugar is less drastically regulated, we have more appetite and, more specifically, we crave sweets and carbohydrate-rich foods… which can lead to weight gain. Insulin stimulates the secretion of androgens, increasing testosterone in the blood. Result? This accentuates the PCOS symptoms.
Especially since if insulin and PCOS seem closely linked, we do not know exactly how. And it is very likely that insulin resistance is at the origin of PCOS. A vicious circle.
In case of PCOS, there is a high risk of metabolic syndrome, especially From the age of 55, the risk of metabolic syndrome is even higher in women with PCOS and can induce a tendency to accumulate fat mass in the subcutaneous tissues.
Diet to improve the quality of life of people with PCOS
In fact, getting your insulin levels back to ‘normal’ is crucial when you suffer from PCOS. This will help regulate androgen secretion and help you get ovulation back to regular levels. This, in turn, will help reduce the symptoms of inflammation and the health effects of this disease. What to keep in mind:
PCOS can be associated with a risk of depression, hence the difficulties one may feel in following an ‘adapted’ diet, one should not have the impression of depriving oneself… because this can be counterproductive when one suffers from the syndrome, a healthy lifestyle (balanced diet and physical activity) can help to better manage the symptoms and complications of PCOS.
While there is no ideal diet to prevent or Treating polycystic ovarian syndromewomen with PCOS are recommended to stick to foods with a GI of 55 or less (on a GI scale of 0 to 100).
Foods to Eat When You Have PCOS
As we have seen, it is better to favor protein rich foodsthose rich in fiber and foods with a glycemic index (GI) less than 55.
fiber foods that give a feeling of satiety and can help control blood sugar, fish, meat, eggs – which are proteins and not carbohydrates, their GI is 0 -, cheese, seafood, basil, mushrooms, legumes, vegetables, nuts, oatmeal …
Snacks between meals are also recommended, such as fruit, nuts, and yogurt (fat-free).
Foods to Avoid with Polycystic Ovary Syndrome
Foods to avoid? Anything that promotes inflammation, i.e. foods rich in carbohydrates, sugar, ultra-processed products and those with a glycemic index greater than 55. To alleviate the symptoms of PCOS, avoid eating:
Foods high in carbohydrates and sugars:
pastries and cakes, white bread and white rice, chocolate, pastries and sweet desserts, sweets and confectionery, potatoes, sodas, fruit juices made from concentrated juice…
Foods rich in saturated fat:
Fatty meats, Cold cuts, High-fat dairy products such as butter or crème fraîche which promote inflammation, Fried foods (fries, chips, nuggets, fried foods, etc.)
La junk fooda paradise for fatty and fried products and a haven for hidden sugars of all kinds…
Ultra-processed products whose harmful effects on health are constantly repeated…
After promising results obtained on mice, researchers from the University of Sydney1 have highlighted the benefits of adopting a diet in line with the Mediterranean diet for women suffering from polycystic ovary syndrome. They are not the only ones who would benefit from adopting this diet; nutritionists agree that the Mediterranean diet is THE best diet in the world when it comes to health.
1. Defining the impact of dietary macronutrient balance on PCOS traitsin the journal Nature Communications.
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Polycystic ovary syndrome in italiano
Polycystic Ovary Syndrome (PCOS) and Diet: A Comprehensive Guide
Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects 1 in 10 women, leading to various symptoms such as irregular periods, hirsutism, hair loss, acne, and metabolic disorders [1[1[1[1[1[1[1[1]. While there is no treatment to cure PCOS, adapting one’s lifestyle can significantly improve the quality of life of those suffering from the condition. A crucial aspect of managing PCOS is adopting a healthy diet.
How PCOS Causes Weight Problems
PCOS reduces the body’s sensitivity to insulin, leading to insulin resistance. As a result, the body produces more insulin, which regulates blood sugar levels. This can lead to increased appetite and cravings for sweets and carbohydrate-rich foods, resulting in weight gain [2[2[2[2[2[2[2[2]. Insulin resistance also stimulates the secretion of androgens, exacerbating PCOS symptoms.
Diet to Improve Quality of Life with PCOS
Getting insulin levels back to normal is essential for managing PCOS. This can help regulate androgen secretion, restore regular ovulation, and reduce symptoms of inflammation and metabolic disorders [3[3[3[3[3[3[3[3]. A healthy lifestyle, including a balanced diet and regular physical activity, can help alleviate PCOS symptoms and complications.
Foods to Eat with PCOS
To manage PCOS, it is recommended to focus on foods with a glycemic index (GI) of 55 or less. These foods include:
Protein-rich foods: fish, meat, eggs, cheese, seafood, basil, mushrooms, legumes, vegetables, and nuts [1[1[1[1[1[1[1[1]
Fiber-rich foods: whole grains, fruits, and vegetables
Healthy fats: avocado, olive oil, and nuts
Snacking between meals is also recommended, with options like fruits, nuts, and fat-free yogurt.
Foods to Avoid with PCOS
Foods that promote inflammation and have a high GI should be avoided, including:
Foods high in carbohydrates and sugars: pastries, cakes, white bread, white rice, chocolate, and sweet desserts
Foods rich in saturated fat: fatty meats, cold cuts, high-fat dairy products, and fried foods
Junk food and ultra-processed products
The Mediterranean Diet and PCOS
Research has shown that adopting a diet in line with the Mediterranean diet can have promising results for women with PCOS. This diet focuses on whole, unprocessed foods, healthy fats, and moderate amounts of dairy and meat.
Conclusion
While there is no single “PCOS diet,” adopting a healthy lifestyle that includes a balanced diet and regular physical activity can significantly improve the quality of life for women with PCOS. By avoiding foods that promote inflammation and focusing on nutrient-rich foods, women with PCOS can better manage their symptoms and reduce their risk of complications.
PCOS symptoms
Understanding Polycystic Ovary Syndrome (PCOS) and the Importance of Diet
Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects 1 in 10 women, leading to excessive production of male sex hormones (androgens) in the body. This endocrine disease can cause various symptoms, including irregular periods, hirsutism, hair loss, acne, and metabolic disorders. While there is no cure for PCOS, adapting to a healthy lifestyle, including a balanced diet, can significantly improve the quality of life for those affected.
How PCOS Causes Weight Problems
PCOS reduces the body’s sensitivity to insulin, leading to insulin resistance. As a result, the body produces more insulin, which stimulates the secretion of androgens, increasing testosterone in the blood. This can lead to weight gain, as blood sugar is less drastically regulated, causing cravings for sweets and carbohydrate-rich foods. Insulin resistance is also closely linked to PCOS, and it is likely that insulin resistance is at the origin of PCOS, creating a vicious circle.
Diet to Improve the Quality of Life of People with PCOS
Getting insulin levels back to normal is crucial when suffering from PCOS. This helps regulate androgen secretion, leading to regular ovulation and reducing symptoms of inflammation and health effects of the disease. A healthy lifestyle, including a balanced diet and physical activity, can help manage PCOS symptoms and complications. It is essential to stick to foods with a glycemic index (GI) of 55 or less, as recommended by health professionals [[3]].
Foods to Eat When You Have PCOS
Favoring protein-rich foods, those rich in fiber, and foods with a GI less than 55 can help manage PCOS symptoms. These foods include:
Berries, winter squash, sweet potatoes, pumpkin, chicken, tofu, fish, and green peppers [[1]]
Protein-rich foods like fish, meat, eggs, cheese, seafood, basil, mushrooms, legumes, vegetables, nuts, and oatmeal [[3]]
* Fiber-rich foods that give a feeling of satiety and can help control blood sugar [[3]]
Foods to Avoid with Polycystic Ovary Syndrome
While there is no specific diet to prevent or treat PCOS, it is essential to limit refined carbohydrates and sugary foods, which can exacerbate insulin resistance and weight gain. Choosing low GI carbohydrates and wholegrains, eating regularly, and having balanced meals can help manage PCOS symptoms [[2]].
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