10 Best Foods For PCOS
PCOS, or polycystic ovarian syndrome, is a hormone-related condition that can affect your cycle and fertility. If untreated, PCOS can eventually develop and increase the risk of developing type 2 diabetes. It is diagnosed by having two out of the following three symptoms listed below. As a syndrome, there is a collection of symptoms that are patient-dependent. Due to this, PCOS can present very differently from person to person. It is important to understand the root causes driving your condition and receive proper treatment for each cause. In addition to treatment, there are certain foods that contain vital components that can regulate hormone levels and blood sugar. Before listing the foods, first, let’s go over the diagnostic criteria of PCOS.
Polycystic Ovarian Syndrome is diagnosed when you have 2 out of the 3 (or possibly all) of the following:
1. ELEVATED ANDROGENS (TESTOSTERONE / DHEA)
Testosterone (ovarian) can be elevated due to insulin resistance. This is because increased blood insulin signals the ovaries to produce more testosterone
DHEA (adrenal) can be elevated due to stress / inflammation. DHEA is an enzyme that combines with testosterone, and at elevated levels leads to acne and hair loss.
2. POLYCYSTIC OVARIES ON ULTRASOUND
Small cysts due to the follicle trying to produce an egg
DIFFERENT from an ovarian cyst
3. ANOVULATORY CYCLES / IRREGULAR PERIODS
Irregular periods due to lack of or delayed ovulation
Stress, high testosterone levels can affect ovulation
Questions to ask to understand your PCOS:
DO I HAVE ELEVATED ANDROGENS? IF SO, WHICH ONES?
Check testosterone and DHEA
Diagnostic criteria: androgen levels within normal limits are 15-70 nanograms per deciliter (ng/dL)
Knowing if you have elevated androgens is important because elevated androgen levels can induce symptoms like hirsutism (unwanted facial hair growth), acne, low libido, and hair loss. These elevated levels contribute to PCOS and can result in insulin resistance which if untreated can develop into type 2 diabetes.
Source: University of Rochester Medical Center, 31466345, 25008465
DO I HAVE POLYCYSTIC OVARIES ON AN ULTRASOUND COMPLETED BY MY DOCTOR?
Diagnostic criteria: A polycystic ovary is one that contains 25 or more follicles using new ultrasound technology measuring 2 to 9 mm in diameter or an ovary that has a volume of greater than 10 mL on ultrasonography.
Noticing these cysts on the ovaries is important because these cysts can cause inflammation and pain during your cycle. Additionally, these cysts can cause infertility and irregular periods.
Source: 26807298
Here are 10 of the best foods for PCOS:
1. Oats
Oats are one of the best foods for PCOS because they are a fiber-rich carb source. A common PCOS myth says that those with PCOS should never eat carbs. This idea originated from the fact that since PCOS is an insulin-resistant condition, and people tend to assume when you have blood glucose imbalances and insulin resistance you should avoid all carbs. This is false. Naked carbohydrates (eating only carbohydrates with no other macronutrient combined) are definitely going to be a burden on your insulin resistance, but this can be mended if you consume oats or any other fiber-rich carb source like fruit, sweet potatoes, or brown rice. These foods are high in carbohydrates, but they are also high in fiber, which slows down the absorption and decreases the insulin spike after a meal.
Source: 22192137, 23065822, 16500338
2. Chicken Breast
Chicken breast is a lean protein source making it one of the best foods for PCOS. As mentioned before, eating naked carbs is going to create a high insulin spike which worsens inulin resistance and PCOS in general. A way to slow down that insulin spike is to always add a source of protein to a snack or meal of fiber-rich carbohydrates. Protein takes the longest to digest in the gut, so eating a lean source of protein with your carbs is a great way to decrease the insulin spike after a meal. Other lean protein sources include beans, tofu, fish, lentils, and greek yogurt.
Source: 9416027
3. NAC
NAC stands for N-Acetyl Cysteine, which is the supplemental form of cysteine, an amino acid in our body that helps produce a powerful antioxidant, glutathione. As a supplement, it helps to improve the body’s insulin response, lower testosterone naturally, and helps to protect egg quality. It has also been shown to improve ovulation and pregnancy rates for those with PCOS. Because it helps with all 3 possible diagnostic criteria for PCOS, this is why NAC is one of the best foods for PCOS.
Source: 22540635
4. MYO-INOSITOL
Another one of the nutrients in the best foods for PCOS is a vitamin B-like compound called Myo-Inositol. It has been shown to improve egg development and quality, and improve insulin sensitivity. Due to the insulin effect, Myo-inositol can help to lower testosterone naturally levels which results in balanced blood sugar control. Though it can be supplemented, Myo-inositol is found naturally in fruits like cantaloupe and citrus, but also in beans, brown rice, and other fiber-rich foods. Restoring all these mechanisms allows inositol to help regain ovulation which is one of the important issues with PCOS.
Source: 29042448
5. SPEARMINT TEA
Spearmint Tea is another one of the best foods for PCOS, particularly for those dealing with elevated testosterone levels. Studies show that spearmint tea helps to decrease free testosterone levels and increase luteinizing hormone (LH), follicular stimulating hormone, and estradiol in those with PCOS. Due to spearmint tea’s ability to inhibit testosterone, it can help to restore follicular development in the ovarian tissue and promote ovulation. If you struggle with elevated testosterone, hirsutism, or trouble ovulating, spearmint can be a great addition.
FREE PCOS 5-DAY MEAL PLAN:
6. COQ10 / UBIQUINOL
Coenzyme Q10 (Ubiquinol) is another nutrient part of the best foods for PCOS. It is a complex process for the oocyte (egg) to mature properly, which needs lots of energy via a mitochondria process of oxidative phosphorylation for better egg development. CoQ10 is an enzyme involved in this mitochondrial energy-producing process. Studies have shown that this enzyme declines with age, and therefore egg quality also declines resulting in infertility. Supplementing with CoQ10 is a great way to improve egg quality and also increase ovulation rates.
Source: 26111777
7. Salmon
Salmon is very high in vitamin D making it one of the best foods for PCOS. Vitamin D is one of the essential fat-soluble vitamins necessary for bone density, but it can also help to lower testosterone naturally in those with PCOS. Though salmon is good natural source of vitamin D, this vitamin is actually the most bioavailable and abundant from the sun. During the winter months or in a cloudy climate, it is essential to consume vitamin D through dietary sources like salmon or to supplement. Vitamin D from salmon paired with evening primrose rose oil may help to regulate your menstrual cycle and help promote ovulation, making it a great supplement to lower testosterone. Additionally, vitamin D can help improve the development of the ovarian follicles which hold the egg inside. This is because a deficiency in vitamin D was found to interrupt the estrogen system and reduced the production of AMH (anti-mullerian hormone). This hormone is made by developing follicles.
8. SAW PALMETTO
Native to the eastern regions of the US, saw palmetto is another plant that is part of the best foods for PCOS. A study found that saw palmetto is a great natural remedy to reduce testosterone by inhibiting the 5 alpha-reductase pathway. Androgens either use the 5 alpha or 5 beta pathway. The 5 alpha pathway helps to convert testosterone into DHT which can cause acne and PCOS. Using the 5-alpha pathway means that you can be up to 3x more symptomatic than if you are favoring the 5-beta pathway. This is why even if your testosterone or DHEA are significantly elevated, but you are favoring the alpha over the beta, then you can experience still experience PCOS symptoms like acne.
9. TURMERIC
Another food that is part of the best foods for PCOS is turmeric. The active component of turmeric is called curcumin, which has anti-inflammatory properties. Inflammation can be a complication in women with PCOS because of elevated testosterone levels. Due to this, turmeric is beneficial to reduce the inflammation that can increase stress and blood sugar imbalances. Another study also supported the effects that turmeric can lower testosterone naturally in women with PCOS.
10. CINNAMON
Cinnamon is another one of the best foods for PCOS. Cinnamon extract and plain cinnamon are both shown to improve insulin sensitivity by lowering fasting blood glucose, making it a wonderful natural supplement to lower testosterone naturally.
Additionally, it was found that cinnamon has great properties to help women manage PCOS by regulating menstrual cycles and ovulation. As a result, this can help to lower testosterone naturally which positively impacts PCOS.
