Insulin resistance is important to decrease in PCOS to stimulate ovulation, fertility and reduce testosterone levels.
Other than treatment, supplementation and exercise, manipulating your diet can be important to increase insulin sensitivity and reduce insulin resistance.
"What is insulin resistance?"
"Insulin resistance" is when your insulin sensitive cells do not respond to insulin. This removes glucose from the blood. This causes the pancreas to release even more insulin, a state called "hyperinsulinemia".
This insulin acts on ovarian follicles in early folliculogenesis (the process to ovulation) to cause the abnormal increased production of testosterone which disrupt the maturation of follicles required for ovulation. To understand more, click the link below to read my blog: "What is insulin resistance and how does it disrupt ovulatory function in PCOS?").
"So how can I reduce insulin resistance by dieting?"
Anti-oxidant foods
Although there is no known cause of insulin resistance in PCOS, chronic glucose-induced low-grade inflammation in research has been shown to cause insulin resistance in PCOS women. Therefore, anti-inflammatory foods and spices have been suggested to be incorporated into diets.
Fish high in omega-3 fatty acids, such as salmon and sardines
Green vegetables, including kale and spinach
Fruits, including blueberries and strawberries
Almonds and walnuts
Green tea
Dark chocolate
High fibre vegetables
A diet high in "refined" carbohydrates (sugars and refined grains) can also cause insulin resistance in PCOS and weight loss to be difficult. Therefore, foods high in sugars should be avoided and replaced with high fibre vegetables.
High fibre vegetables are required as they feed the healthy population of bacteria in our gut, referred to as the "gut microbiota". This is so that the bacteria can produce an anti-inflammatory short chain fatty acid called butyrate. Butyrate prevents gut barrier inflammation and leakage of bacterial products which can impact insulin sensitivity.
Examples of these high fibre vegetables include:
Carrots
Broccoli
Artichoke
Avocado
Beetroot
Lentils
Tomatoes
Pumpkins
Lean proteins
"Lean protein" is defined as protein sources that have less than 10g of total fat and 4.5g or less of saturated fat per 100g. Examples of these include:
White-fleshed fish
Plain Greek yoghurt
Beans, peas and lentils
Lite tofu
"What are the foods to avoid?"
White bread
Muffins
Breakfast pastries
Sugary desserts
White flour food
"Is a ketogenic diet plan good for Insulin Resistant PCOS?"
Insulin resistance has been shown to improve promptly for most PCOS women on a ketogenic diet. The improved insulin sensitivity remains a long-term effect of a ketogenic diet.
Ketogenic diet
A ketogenic diet is a low carbohydrate, moderate protein and high fat diet. This contains 70% fat, 20% protein and 10% carbohydrates. Research has shown this diet to reduce insulin levels which play a role in PCOS. These are the top 10 foods that are suitable on a ketogenic diet.
Salmon
Cheese
Avocado
Eggs
Chicken
Coconut oil
Olive oil
Nuts and seeds
Berries
Butter and cream
Some good Ketogenic Diet plans and advice has been produced by these brands:
Keto in Pearls
Cast Iron Keto
Ruled.Me
I Breathe I'm Hungry
KetoGasm
Keto Connect
Meat Free Keto
No Bun Please
It is really important to gain nutritional advice when considering a diet plan so that you're gaining all the nutrients that you need. It is very important to reduce your blood sugar levels due to insulin resistance. Not only will this benefit your PCOS but it reduces your risk of other cardiac diseases.
"Is dieting enough?"
It is important to understand that just dieting may not give you your desired weight loss or symptom control. You should diet alongside supplementing and exercise! Or at least try to limit your carbohydrate intake!
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