Polycystic ovarian syndrome (PCOS) is a complex endocrine disorder which is not fully understood. Most patients with PCOS are obese & insulin resistant. Obesity, particularly abdominal obesity, is mediated by the development of insulin resistance. It is closely linked to the development of PCOS & its clinical features, particularly menstrual irregularities & increased androgen levels. Lifestyle modifications particularly focusing on diet & exercise are considered the preferred first line treatment for PCOS management. Several studies have shown that weight loss of 5-10% of weight in PCO patients via energy restriction can reduce circulating insulin levels & hyperandrogenism.
Traditional Indian diets:
These are high in carbohydrate, moderate in fat & protein, typically hypercaloric.To add to the problem, modernization has led to sedentary lifestyle which actually demands decreased caloric intake.
What is an ideal Diet?
- The daily carbohydrate intake should be 50-60% of total calorie intake.
- The primary sources of complex carbs should be cereals (whole wheat, brown rice), millets (bajra), finger millet (ragi), great millet (jowar), pulses, red gram, green gram, soya, legumes etc.
- Complex carbs should be preferred over refined carbs (whole grain roti over white bread, biscuits or toasts)
- Low glycemic index foods like oats with bran, unpolished rice, parboiled rice, whole pulses, beans & legumes (moong, matki, masur) should be preferred
- Simple carbs like sugar, jaggary, honey, fruit juices &sabudana (sago) should be avoided
- Consume about 4 servings of vegetables & 2 servings of fruits every day.
- Dietary fiber is that part of food that is not digested by the gut & is considered as unavailable carb.
- Fiber is present in vegetables, fruits & legumes.
- Fenugreek seed is effective in controlling blood sugar & serum lipids than the insoluble fiber present in cereals & millets. Long term consumption of fiber also improves glucose tolerance.
- The recommended dietary intake of proteins is 0.8 g/kg body weight. 10-20% of energy intake should be proteins.
- Proteins of high biologic value should be given consideration, though protein should be included from both animal & vegetable sources.
- Every meal should contain one serving of protein in the form of dal, sprouts, pulses, curd, milk, eggs or non-vegetarian food.
- Dietary fats are important component of diet, providing energy & essential fatty acids, linoleic acid & serving as a transport for fat soluble vitamins like A, D, E & K. Fats improve texture & palatability of foods & have an important role in inducing satiety.
- Polyunsaturated fats are present in sunflower oil, kardi oil & safflower. High intake of polyunsaturates have been suggested to be potentially damaging, relating to increased production of lipid peroxides.
- Diets should include moderate levels of monosaturates like olive oil, ground nut oil, rice bran oil.
Meal Replacers:
Meal replacers like liquid formulas are a popular weight loss diet, but their short-term use does not substitute for a long-term healthy eating pattern, which must be followed for a lifetime to achieve & maintain a healthy weight.
“Diet for PCOS is not very different from a normal ideal balanced diet. The important pointers are inclusion of proteins, fibres in the form of vegetables, fruits & minimizing potion sizes”
Dr. Preeti Y Bhandari.
MRCPI (Ireland), MS, DNB, MICOG, DRM (Germany)
Specialist Gynecologist.
Abu Dhabi.
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PCOS patients are not always markedly overweight but PCOS is strongly associated with abdominal obesity and insulin resistance. Effective approaches to nutrition and exercise improve endocrine features, reproductive function and cardiometabolic risk profile–even without marked weight loss. Recent studies allow us to make recommendations on macronutrient intake. Fat should be restricted to < or =30% of total calories with a low proportion of saturated fat. High intake of low GI carbohydrate contributes to dyslipidaemia and weight gain and also stimulates hunger and carbohydrate craving. Diet and exercise need to be tailored to the individual’s needs and preferences.
(Farshchi, Hamid & Rane, Ajay & Love, A & Kennedy, R. (2007)Journal of obstetrics and gynaecology : the journal of the Institute of Obstetrics and Gynaecology. 27. 762-73.)
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PCOS is a condition that causes a hormonal imbalance in women of reproductive age. Each woman’s PCOS symptoms are unique. Many studies have explored the link between blood sugar, insulin, and PCOS. Here’s what science has taught us:
- PCOS can cause increased androgen (male hormone) production. Elevated androgen levels put women at a higher risk of heart disease, high cholesterol, and Type 2 Diabetes. Women with PCOS also may experience persistent acne.
- Regulating your hormone levels is an effective way to control your symptoms and improve fertility issues related to PCOS. Control hormone levels by consuming nutritious, high fiber foods, and eliminating blood sugar issues associated with PCOS.
- Modest weight loss (5-10%) through exercise and a specific PCOS diet can alleviate common PCOS symptoms.
(https://www.onpoint-nutrition.com/pcos-diet)
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Women with PCOS have unique concerns unlike any other medical condition due to the intersection of reproductive and metabolic hormones. With PCOS, there is an intrinsic insulin resistance seen in the majority of women. This increases the risk for diabetes and heart disease and contributes to infertility. Diet and lifestyle modifications are the primary treatment approaches for PCOS. Improving your diet can prevent further medical complications, boost fertility, and optimize your health. Here’s what you need to know about nutrition for PCOS.
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Picture Credit :The primal diet helped one woman lose weight and manage her PCOS and prediabetes.Shutterstock (2)
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