Low Carb Diet & PCOS
PCOS is a fairly rare metabolic disorder affecting women. While there are medications that are used to treat PCOS, one affirmative step you can take to combat this disease is meticulous regulation of your dietary practices. As researchers believe that insulin plays a role in the development of PCOS, regulating insulin levels by adhering to a low-carb diet might be the easiest step you can take to combat this disease.
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About PCOS
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PCOS stands for polycystic ovary disease, and is categorized by the appearance of numerous tiny cysts located within the ovaries. If left unchecked, PCOS can negatively affect a woman's chances of becoming pregnant. Symptoms include abnormal periods, worsening acne, a decrease in breast size, and the appearance of additional body hair. If left untreated, this condition can result in infertility and increased risk of some cancers.
PCOS and Diet
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As PCOS is linked to insulin levels, the regulation of insulin is a key toward curbing this disease. Insulin is the primary storage hormone in your body, responsible for transporting blood sugar to cells for energy and storage. Insulin is released into the bloodstream in proportionate response to a rise in blood sugar--thus, controlling blood sugar levels should be the goal of anyone looking to control insulin. As blood sugar rises most rapidly in response to consumption of easily digested carbohydrates, regulating carb intake is the first step toward solving this puzzle.
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PCOS Dieting Guidelines
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Note that there is no "official" recommended level of carb intake if you are suffering from PCOS. As each person's body and carb tolerance varies, you will have to find the level that is right for you. The best place to start, however, is with a carb-restricted diet. To follow this approach, simply consume no more than 40g to 50g of carbs per day (no more than 10g per meal), with all of your carbs coming from vegetables or fruits. To round out this dieting approach, be sure to consume plenty of lean protein (eggs, chicken, fish and meat) along with limiting your intake of saturated fats while eating increased amounts of mono- and polyunsaturated fats (sesame oil, peanut oil, almonds, walnuts, fish oil, olive oil, coconuts and avocados).
Sample Menu
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A sample breakfast while you are on a low-carb diet to combat PCOS might include scrambled eggs with turkey sausage, an apple and an avocado. Lunch could be grilled salmon served with a garden salad and olive oil dressing. Dinner could include grilled chicken or turkey with broccoli and a small bowl of cherries for dessert. Sample snacks would be beef jerky, cheese, apples or oranges.
Considerations
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For best results, consider supplementing your meal intake with a quality multivitamin. Additionally, consume 8 to 10 cups of water throughout the day, as low-carb diets are diuretic (dehydrating) in nature. Finally, regular exercise can bolster your results from the diet, as well as increase your immune system function, so aim for 30 minutes a day or more of moderate exercise.
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