How Diet Impacts PCOS

Individuals with PCOS tend to have higher-than-usual levels of insulin. Insulin, which is a hormone produced by the pancreas, helps convert sugar (glucose) into the energy required in the body.

When the body fails to produce sufficient insulin or cannot use it effectively (a condition known as insulin resistance), blood sugar levels could increase. In response, the body may produce excess insulin to stabilize blood sugar levels.

Elevated insulin levels can trigger the ovaries to release more androgens, such as testosterone, which can exacerbate PCOS symptoms. Additionally, insulin resistance is often linked to a higher body mass index (BMI), making weight management more difficult for individuals with PCOS.

In addition, a diet rich in refined carbohydrates, such as sugary and starchy foods, can contribute to insulin resistance, making it harder to lose or manage weight.

Best Foods for Managing PCOS

Our experts at gynaecologist.org.uk emphasize the importance of whole and natural foods that provide long-term fuel in the body and prevent glucose and energy spikes. Therefore, you should consider including the following into your diet to reduce glucose release into the blood:

• Leafy greens: Kale, spinach, and lettuce
• High-fiber foods: Berries, beans, whole grains, and apples
• Fresh, unprocessed foods: Choose foods as close to their natural state as possible
• Lean proteins: Beans, nuts, legumes, and fish
• Non-starchy vegetables: Broccoli, mushrooms, cauliflower, peppers, celery and snow peas
• Whole grains: Brown rice, barley, and whole-grain bread or pasta

Building a Sustainable PCOS Nutrition Plan

We can recommend or refer you to a primary care provider, OB/GYN, or nutritionist at our clinic for more personalized guidance. Remember that small, steady dietary changes can help manage insulin, blood glucose, and androgen levels. Eventually, it reduces PCOS symptoms as well as the risk of related chronic conditions.