What are the dietary effects of PCOS?
Individuals with polycystic ovary syndrome (PCOS)—a hormone disorder that affects menstrual periods—face an increased risk of vitamin D deficiency, obesity or being overweight, insulin resistance, type 2 diabetes mellitus, and heart disease.
How can I manage PCOS symptoms with diet?
People with PCOS are recommended to follow a low glycemic index (GI) diet to help regulate their periods (menstrual cycle) and decrease the risks of insulin resistance. A low GI diet also reduces the risk of type 2 diabetes as well as the development of heart disease. The glycemic index of a food measures how quickly that food raises blood sugar levels after eating. Foods are can be categorized as having a low, medium, or high glycemic index. See the table below for examples.
| Glycemic Index Category | Glycemic Index | Examples of Food Items |
|---|---|---|
| Low | 1-55 | Peanuts, green vegetables, raw carrots, peppers, broccoli, tomatoes, berries, apples, lemons/limes, dairy, most beans/lentils |
| Medium | 56-69 | Corn, bananas, pineapples, raisins, cherries, multi grain/whole grain/wheat/rye breads, brown rice, lentils, beets |
| High | 70 and higher | Sugar sweetened beverages, fried foods, most processed foods, white rice/bread/potatoes |
How are micronutrient levels affected by PCOS?
- Vitamin D deficiency is common in individuals with PCOS.
- Vitamin B12 deficiency is common in individuals with PCOS who take the medication metformin.
- Getting enough omega-3 fatty acids in your diet can decrease your risk of insulin resistance, type 2 diabetes, and heart disease. Some examples of foods high in omega-3 fatty acids include fish oil, flax oil, salmon, chia seeds, walnuts, and edamame (soybeans).
This information is for educational purposes only. It is not intended to replace the advice of your health care providers. If you have any questions, talk with your doctor or others on your health care team. If you are a Gillette patient with urgent questions or concerns, please contact Telehealth Nursing at 651-229-3890.