My favourite foods for PCOS
What the heck should you eat for your PCOS?⠀⠀⠀ ⠀
The real honest answer? I don’t know, because I don’t know you. You are a unique individual so your needs will differ from another women with PCOS.⠀⠀
However there are certain foods that may be more beneficial and less beneficial for PCOS. Notice I didn’t use the words « good » and « bad » because I see labeling do a lot of harm in terms of emotional health and poor relationships with food. ⠀⠀⠀
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What are some of my favourites? ⠀⠀
Buckwheat
Rich in d-chiro-inositol and pinnitol - compounds which have proven to help balance blood sugar, reduce testosterone and insulin levels, and promote ovulation. Buckwheat is actually a seed, not a grain, so it is easier to digest and it’s a complex carbohydrate high in fiber that won’t spike your blood sugar. I love buckwheat in a smoothie bowl or even in a salad! Click here to get your hands on my buckwheat pancake recipe.⠀⠀ ⠀
Avocado
First of all who doesn’t love a ripe avocado? Second of all, it’s really good for you!
Avocados are rich in fiber, which feeds probiotics in the gut (women with PCOS have been shown to have a lack of variety of good microbes), and monounsaturated fatty acids that protect heart health and reduce inflammation. Avocado is a great fat to include with your meals to help stabilize blood sugar levels.⠀⠀⠀ ⠀
Berries
A high antioxidant-rich food, the consumption of berries can help to lower oxidative stress (commonly higher in PCOS) and protect cells from damage. Berries can also reduce postprandial hyperglycemia and hyperinsulinemia, even when consuming high glycemic foods like white bread (1) !
Verdict: eat more berries!
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Raw cacao
Certain bacteria in your gut actually break down and ferment the components in dark chocolate, turning them into absorbable anti-inflammatory compounds, known as short chain fatty acids, that benefit your health. Cacao is also very high in antioxidants which can help to reduce oxidative stress in the body. Dark chocolate has been shown to improve cardiovascular health, insulin resistance, and inflammation, Notice I mentioned raw cacao and not any old chocolate, always aim for the highest amount of dark chocolate possible (at least 70%), and limit the sugar.
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Wild salmon
High in omega 3 fatty acids - these are essential fats that help to regulate hormones like insulin and reduce inflammation. In our standard diet today we are getting too much omega 6 and not enough omega 3. In PCOS, omega 3 can help in many ways. Omega 3 fats have been shown to improve fatty liver (2) and cardiovascular health (3), lower inflammation (4), lower triglycerides and improve cholesterol levels (5), improve menstrual regularity (6) and modulate androgen levels (7).
Always look for a quality supplement, I recommend quality third party tested wild fish oil or an algae supplement.
Ceylon Cinnamon
Ceylon cinnamon contains compounds that can make fat cells more responsive to insulin and increase ovulation/menstruation rates (8). I love adding cinnamon to oatmeal, smoothies, baking, or treats for a little sweetness doesn’t affect my blood sugar.
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Beans & legumes
Soy beans, beans, chickpeas, lentils… all can improve insulin resistance and blood sugar management. Rich in phytonutrients such as isoflavones, which have been shown to help reduce oxidative stress and improve insulin sensitivity, these foods are also one of the highest in fiber which helps to stabilize the blood sugar response but also feed beneficial microbes in the gut.
Leafy greens
Talk about a nutritional powerhouse! High in fiber and nutrients like B vitamins and magnesium, leafy greens help to support energy production in the body as well as improve the digestion of nutrients and support the elimination of waste from the body. They can also improve glucose regulation and overall endocrine function, while reducing the risk of metabolic and cardiovascular diseases.
Vibrant green foods are a must to include! Try to include atleast 1 cup of greens at every meal. Yes this includes breakfast!
Have trouble adding greens? Dump them into a smoothie or a soup and you won’t even know they are in there!
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Disclaimer: Information on this site is intended only for informational purposes and is not a substitute for medical advice. Always consult with a healthcare provider before implementing changes. Read additional disclaimer info here.
Resources
https://www.greenmedinfo.com/article/meta-analysis-chocolate-cocoa-and-flavan-3-ols-improve-insulin-resistance-redu
https://www.greenmedinfo.com/article/results-meta-analysis-showed-potential-protective-effect-moderate-consumption-
https://www.greenmedinfo.com/article/chocolate-intake-was-inversely-associated-type-2-diabetes
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5019889/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5461594/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3941370/
https://www.sciencedaily.com/releases/2013/10/131016100104.htm