How to Eat Right for PCOS: 5 Foods to Avoid

How to Eat Right for PCOS: 5 Foods to Avoid 

How to Eat Right for PCOS: 5 Foods to Avoid

Introduction : 

If you have been diagnosed with polycystic ovarian syndrome (PCOS), you know how important it is to follow a PCOS-friendly diet. PCOS is a hormonal disorder that affects the ovaries and can cause problems such as irregular periods, acne, hair loss, weight gain, infertility, and more.

One of the main causes of PCOS is insulin resistance, which means your body does not use the hormone insulin properly. Insulin helps your cells absorb glucose (sugar) from the blood and use it for energy. 

When you have insulin resistance, your blood sugar levels rise and your body produces more androgens (male hormones) that can interfere with your ovulation and menstrual cycle.

Therefore, one of the key aspects of managing PCOS is to avoid foods that can spike your blood sugar and insulin levels. You may be surprised to learn that some of these foods are considered healthy for most people, but can be harmful for women with PCOS. 

Here are five foods that you should avoid if you have PCOS:

1. Potatoes

Potatoes are another starchy food that can spike your blood sugar levels. Potatoes are high in potassium, magnesium, vitamin B6, fiber, and antioxidants, which can benefit your health in many ways. 

However, they also have a high glycemic index (GI), which means they cause a rapid rise in blood sugar after eating them. 

This can lead to increased insulin production and hormonal imbalance. If you have PCOS, you should avoid potatoes or eat them sparingly.

2. Cereal Grains

Cereal grains such as wheat, rice, oats, and barley are rich in carbohydrates and fiber, which can provide energy and aid digestion. 

However, they also contain a lot of starch and sugar, which can raise your blood sugar levels quickly and trigger an insulin response. 

A study from Denmark found that women with PCOS are four times more likely to develop type-2 diabetes than women without PCOS. Therefore, it is best to limit or avoid cereal grains if you have PCOS.

3. Soy

Soy products such as tofu, soy milk, tempeh, and edamame are popular among vegetarians and vegans as a source of plant-based protein. 

However, soy also contains compounds called isoflavones, which are a type of phytoestrogen (plant estrogen). 

Phytoestrogens can mimic the effects of estrogen in our body and alter our hormone levels.

Women with PCOS may already have high levels of estrogen in their body, a condition called estrogen dominance. 

Adding more estrogen from soy can worsen this condition and cause symptoms such as weight gain, bloating, mood swings, breast tenderness, and irregular periods.

4. Milk

Milk is often touted as a good source of calcium, protein, and healthy fats. However, milk can also be problematic for women with PCOS. 

This is because cow’s milk contains a hormone called insulin-like growth factor-1 (IGF-1), which has a similar structure and function as insulin in our body. 

Research has shown that women with PCOS have higher levels of IGF-1 than normal and that their ovaries are more sensitive to it. 

This means that drinking milk can worsen your insulin resistance and increase your androgen levels.

Moreover, cows are often injected with hormones to boost their milk production and these hormones can pass into the milk we drink. 

These hormones can disrupt our own hormonal balance and aggravate PCOS symptoms.

5. Coffee

Coffee is a widely consumed beverage that can boost your energy, concentration, and mood. Coffee also contains antioxidants that can protect your cells from damage. 

However, coffee can also have negative effects on women with PCOS. This is because coffee stimulates the adrenal glands to produce more cortisol (the stress hormone) and adrenaline (the fight-or-flight hormone). 

These hormones can increase your blood pressure, heart rate, blood sugar, and inflammation.

Additionally, coffee can interfere with the absorption of some nutrients such as iron, calcium, magnesium, and zinc. These nutrients are essential for maintaining hormonal balance and reproductive health.

The effects of coffee on PCOS :

PCOS is a condition that affects some women and causes problems with their hormones, periods, and fertility. Coffee may seem like a good drink to have when you need more energy or focus, but it can actually make PCOS worse. Coffee has caffeine, which can raise your stress hormone levels. 

This can make your body produce more insulin, which can mess up your blood sugar levels. Coffee can also harm your gut health, which is important for your overall well-being. 

And if you add sugar or sweetener to your coffee, you are adding more calories and carbs that can spike your insulin levels. So, if you have PCOS, it is better to avoid coffee and other drinks that have caffeine.

The effects of sugar on PCOS :

PCOS can make your body less sensitive to insulin, which is a hormone that helps control your blood sugar levels. 

When you eat foods that have a lot of sugar, your blood sugar levels go up quickly and then drop down. This can cause problems with your hormones, weight, and mood. 

Some foods that have a lot of sugar are not obvious, such as whole grains and cereals like wheat. These foods have complex sugars that break down slowly in your body and can raise your blood sugar levels many times. 

So, even though these foods are good sources of fiber and carbs for healthy people, they are not good for women with PCOS.

Content Source Courtesy:

https://www.healthshots.com/healthy-eating/nutrition/5-otherwise-healthy-foods-women-with-pcos-must-avoid-at-all-costs/