PCOS AND INSULIN RESISTANCE
Did you know women with PCOS can often experience insulin resistance? Managing Insulin resistance can assist in preventing conditions such as prediabetes or type 2 diabetes in the future.
So, how can you best manage insulin resistance?
We take a look at the best simple changes to make in your diet to preventing and manage insulin resistance.
WHAT IS PCOS?
Polycystic Ovarian Syndrome (PCOS) is a hormonal condition that affects around 1 in 10 women during their reproductive years. Of these women, research suggests that around 65-70% are insulin resistant. Abnormalities in insulin’s ability to function could partly explain why women with PCOS are more likely to be insulin resistance. Being above a healthy weight range also increases the probability of insulin resistance.
WHAT IS INSULIN RESISTANCE?
Insulin is a hormone that tells the body to remove sugar from the blood and use it as energy. Sugar enters our blood when our body breaks down the food we eat. Carbohydrates (such as bread, pasta, rice, sweets, pastries and fruit) are the main food group that increases sugar in the blood.
Insulin resistance can occur when our body is not producing enough insulin or is not responding to insulin’s signal to remove sugar from the blood. This can lead to high levels of sugar in our blood.
Managing insulin resistance is important to reduce the risk of developing pre-diabetes or type 2 diabetes.
Insulin resistance can also cause women with PCOS to experience symptoms such as:
Irregular periods,
Hirsutism (excessive facial and body hair growth),
Reduced fertility and
Acne
BEST DIET FOR PCOS AND INSULIN RESISTANCE
Changes to the diet can be an effective way to help reduce insulin resistance.
Include MORE:
1. Fibre
Fibre can assist in reducing insulin resistance by reducing the impact that foods have on your blood sugar levels and slowing down digestion. Fibre can be found in:
Fruits (including apples, pears, strawberries and bananas)
Vegetables (such as beetroot, carrot, broccoli and artichokes)
Whole grains and legumes (lentils, chickpeas, wholegrain bread, oats, quinoa)
Nuts
Tip: where possible, avoid peeling the skin of fruits and vegetables as it is often fibre-rich.
2. Lean proteins
These foods will not have a substantial impact on blood sugar levels, are part of a healthy diet and can assist in weight management.
Plain greek yoghurt
Low-fat milk, cottage cheese and ricotta
Chicken breast
Lean beef (generally loin and round varieties are lean options eg tenderloin)
3. Anti-inflammatory foods
Reducing inflammation can assist in reducing insulin resistance. Examples of foods that can help reduce inflammation include
Olive Oil
Fatty fish such as salmon or mackerel
Fruits such as blueberries, raspberries
LIMIT these foods:
1. Refined and processed carbohydrates
These foods are generally highly processed, cause rapid peaks in blood sugar levels and are stripped of their fibre and nutrients. Examples include
Sugary foods and drinks such as confectionaries and soft drinks
Sweets including pastries and cakes
White bread and pasta
2. Processed and red meats
High consumption of processed and (eg deli meats such as ham and bacon) and red meat (pork, beef, lamb) may increase insulin resistance.
3. Excessive alcohol
Excessive alcohol can contribute to unwanted weight gain which can further challenge insulin’s effectiveness in the body.
Managing PCOS and insulin resistance doesn’t have to be challenging. Making some simple swaps in your diet such as having wholegrain bread instead of white bread can be a great start. What are another two food swaps you can make to your diet today?
My top three dietary swaps are:
White bread → wholegrain bread
White pasta → pulse pasta
Refined breakfast cereals → whole rolled oats
READY FOR a MORE personalised approach?
Our team of dietitians specialise in PCOS and insulin resistance. WE help YOU CREATE an individualised plan that fits your lifestyle. book YOUR FIRST appointment WITH US in person or online TODAY.
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