What is Polycystic Ovary Syndrome (PCOS)?
Polycystic Ovary Syndrome (PCOS) is a hormonal imbalance that causes irregular menstrual cycles, fertility problems, and cysts on the ovaries in women. It affects 1 in 10 women worldwide. It is a complex condition in which the ovaries produce excessive amounts of androgens (male hormones), especially testosterone. These hormones are usually found in small amounts in women, but their levels are alarmingly high in PCOS.
One of the surprising facts of PCOS is that it can both cause and result from weight gain. Finding the best diet for PCOS weight loss is crucial to managing the condition.
What is the Ideal PCOS Diet?
The best diet for PCOS weight loss targets inflammation and helps reduce it. (Inflammation is a defense mechanism that flares up when the body senses that all is not well). Enflamasyon pozitif ve negatif olabilir. Bir yandan vücudunuzun kendisini enfeksiyon ve yaralanmalara karşı korumasına yardımcı olur, ancak kalıcı veya kronik bir iltihaplanma durumu kilo alımına ve hastalığa yol açar.
Low Glycemic Index
The glycemic index (GI) is a value assigned to foods based on how slowly or quickly the food causes a rise in blood sugar levels. Low GI foods take longer, while high GI foods cause a spike in blood sugar. Low GI foods are also known as low and slow carbohydrates, such as oatmeal and whole grains.
The body digests foods with a low glycemic index more slowly, meaning they don't cause spikes in insulin levels like other foods like white bread.
The best diet for weight loss in PCOS is one with a low GI. Foods on a low GI diet include whole grains, legumes, nuts, seeds, fruits, starchy vegetables, and other unprocessed, low-carb foods. Include more fiber in your diet as it helps maintain blood sugar levels by slowing the absorption of glucose.
Omega 3 Fatty Acids
Omega 3s are essential fats that help build and maintain a healthy body. The body cannot produce these fatty acids, so we must get them from the food we eat. Omega-3 Fatty Acids are a superfood and a godsend for women suffering from PCOS. Increases fertility, regulates hormones, balances insulin sensitivity.
Omega 3s are an essential part of the best diet for PCOS weight loss. You can find them in plant sources such as walnuts, flaxseeds, chia seeds, and avocados. If you are not vegetarian, you can choose oily fish such as mackerel, sardines and salmon or take supplements.
Vitamin B is an important vitamin that supports detoxification in the body. How? through the liver. The liver processes and metabolizes hormones and toxins, and vitamin B helps the liver perform this function.
Because women with PCOS have high estrogen levels, the best diet for PCOS weight loss will help lower these levels with the help of Vitamin B-rich foods. B Vitamins are also needed to metabolize carbohydrates, fats and proteins and aid weight loss. Good sources of B-Vitamins include dark leafy greens, eggs and whole grains.
If you're creating the best diet for PCOS weight loss for yourself, zinc is a must. It regulates the menstrual cycle and fertility. It helps to correct PCOS symptoms such as irregular ovulation, weight gain and acne. It also reduces the effects of high testosterone, including hirsutism and hair loss.
If your zinc levels are low, you can supplement with zinc acetate, zinc gluconate, zinc sulfate, zinc citrate or zinc monomethionine. (Avoid zinc oxide or zinc picolinate, as they are not well absorbed by the body.)
The best natural sources of zinc include amaranth, pumpkin seeds, sunflower seeds, cashews, almonds and whole grains.
A dairy-free diet is perhaps the best diet for PCOS weight loss. This is because the hormones found in milk tend to increase insulin and androgen levels, especially if you consume low-fat, skim, or toned milk. If you have high testosterone and endogenous levels, cut out dairy completely.
There are two types of fat: healthy and unhealthy.
Monounsaturated and polyunsaturated fats are healthy types of fat, while saturated and trans fats are unhealthy types of fat. Healthy fats lower your "bad" (LDL) cholesterol levels and raise your "good" (HDL) cholesterol levels, while unhealthy fats raise your bad cholesterol levels. Unhealthy fats can make your PCOS worse.
Foods containing saturated or hydrogenated fats (such as double and whipped cream, processed cheese, fried foods, processed foods) can increase estrogen production, which can worsen your PCOS symptoms and cause your acne, weight gain, and PCOS symptoms to worsen. Avoid these types of fats and instead opt for healthy fats like ghee, cold pressed oils and Omega-3s.
This includes all kinds of highly processed foods that are depleted of most of their nutrients. Refined carbohydrates, such as all-purpose flour, cause inflammation, increase insulin resistance, and should be avoided altogether if taken in moderation. They also don't contain much fiber, so they cause a spike in insulin levels when consumed.
As we all know, white sugar or refined sugar is by no means healthy - it contains nothing but empty calories, zero fiber, zero minerals. Sugar is one of the worst foods for PCOS weight gain, as it increases inflammation in the body and raises blood sugar and insulin levels.
Worse, if you have insulin resistance, your body may try to flush out high levels of insulin to combat this problem and keep blood sugar under control. Insulin levels that are too high can cause your ovaries to produce more androgens, causing your system to rock back and forth.
Specialist Dietitian Sevinc Sevincer