In this article, I am going to talk about the best diet for preventing PCOS, and the best diet tips for PCOS. Hi I’m Deborah Maragopoulos, intuitive integrative family nurse practitioner. I’m an expert in hormones, and I’ve helped many PCOS patients actually get their symptoms under control, as well as get pregnant, using dietary methods. So the first thing I want you to understand is that PCOS is a metabolic syndrome, causing insulin resistance. So the dietary tips are all related to insulin resistant diets.
Hormone Healing Tip 1: Foods to Avoid PCOS
Number one, foods to avoid. Absolutely you must avoid sugar in all forms, sugars and starches. When you decrease those levels of sugars and starches in your diet, and you’re mostly eating proteins and fats and vegetables, you’re going to see a huge difference in your insulin sensitivity, which will start to control your PCOS symptoms. Sugars in the form of baked goods, candies, any kind of sweetened drinks, starches in the form of flour, rice, potatoes, breads, pastas. Those are the foods you need to avoid.
Hormone Healing Tip 2: Alternatives to These Foods PCOS
There are a lot of other alternatives. We are basically talking about an insulin resistant diet. That is number two. What does that look like? Well, your breakfast is going to be rich in proteins, let us say eggs, you can even have plain yogurt. You can have some fruit, and you want to have some kind of vegetables if you are having eggs, okay.
Make sure you are having some fat, maybe some avocado even. Your lunch you want to make sure you’re having protein, fat and make sure your carbs are coming from vegetables. And maybe a salad with some protein on it, nuts and seeds, olive oil dressing for fat. You can have fish or chicken or meat for protein.
Your dinner is going to be similar. Maybe the vegetables are cooked, roasted or even sautéed. Makes a really good variety in vegetables, along with proteins and fats.
Avoiding those starches, avoiding those sugars, especially to get your insulin resistance down, which you can measure through your fasting blood glucose, and your hemoglobin A1C, as well as basically how much fat you are pinching around your middle.
Hormone Healing Tip 3: When you Eat your Meals Matters
Number three. It’s not just what you eat, it is when you eat that counts. The best dietary tips for PCOS is if you cannot avoid carbohydrates during the day, absolutely avoid them after dark. When you eat carbohydrates after dark, your body is just in storage mode. Unless you’re running a marathon, and you shouldn’t be doing that after dark, you’re just going to store those extra carbohydrates into fat. All those extra carbohydrates and that fat storage, is going to increase your inflammatory markers, which is classic in PCOS.
So avoiding carbohydrates. Those are your starchy carbohydrates, like your pastas, your potatoes, your rice, your breads, and sugars, including your sweetened drinks and alcohol after dark, will make a huge difference in your PCOS symptoms. If you need to have some carbohydrates for energy, eat them for breakfast. That is the best time to eat your carbohydrates, like oats or some kind of whole grains, or a whole grain toast, in order to get the energy you need for the day. Avoiding them after dark will make a huge difference in your PCOS symptoms.
So remember, you are avoiding carbohydrates, you are following an insulin resistant diet, that is rich is protein and fat and vegetables, and you are especially avoiding those carbohydrates after dark. Thank you for reading, and please come back for more!