Can Your Diet Worsen Your PCOS Symptoms? Expert Weighs In

According to the World Health Organization (WHO), around 116 million women worldwide (3.4 per cent) are affected by PCOS. While data on the prevalence of PCOS in India is limited, the National Health Portal of India reports that Maharashtra has a prevalence rate of 22.5 per cent. To help manage PCOS, certain foods should be avoided.

We spoke with Dr Astha Dayal, Director of Obstetrics and Gynaecology at CK Birla Hospital, Gurugram, who shared more insights on PCOS, the foods to avoid, and dietary recommendations for better management of the condition.

What Specific Foods Should Women With PCOS Avoid?

Dr Astha Dayal advised that women with PCOS should steer clear of certain foods that can trigger inflammation and disrupt hormonal balance. These include:

• Refined carbs: Items like white bread, pastries, and sugary snacks cause quick blood sugar spikes, which can worsen insulin resistance.
• Sugary drinks: Beverages like soda, fruit juices, and energy drinks are high in sugar, contributing to weight gain and increasing insulin resistance.
• Processed foods: Foods rich in trans fats and saturated fats, such as fast food, packaged snacks, and baked goods, can lead to inflammation and negatively affect heart health.
• Dairy products: Some women with PCOS experience aggravated symptoms due to dairy's potential effects on insulin and androgen levels.
• High-glycaemic foods: Foods like white rice and potatoes, which have a high glycaemic index, can cause rapid increases in blood sugar levels.

Avoiding these foods can help regulate insulin, reduce inflammation, and restore hormonal balance, leading to better control of PCOS symptoms.

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Does Consuming Too Much Sugar Or Refined Carbohydrates Aggravate PCOS Symptoms?

Dr Astha explains that consuming excessive sugar and refined carbs causes sharp increases in blood sugar levels. In response, the body releases higher amounts of insulin to regulate the glucose. Over time, consistently elevated insulin levels can lead to the body becoming less sensitive to insulin, resulting in insulin resistance.

She added, “For women with PCOS, insulin resistance is a prevalent issue that worsens symptoms such as weight gain, difficulty in shedding pounds, and increased production of androgens (male hormones). High androgen levels contribute to issues like irregular menstrual cycles, excessive hair growth, and acne. Therefore, controlling sugar and refined carbohydrate consumption is essential for reducing these symptoms and improving insulin sensitivity.

Can Women With PCOS Follow A Restrictive Or Fad Diet?

Dr Astha Dayal said, "Following a restrictive or fad diet can have negative impacts on PCOS management and overall hormone health. Such diets often lack essential nutrients, leading to deficiencies and further exacerbating hormonal imbalances. Additionally, restrictive diets can be difficult to maintain long-term, leading to yo-yo dieting and weight fluctuations, which can worsen insulin resistance and PCOS symptoms.”

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Dr. Astha highlighted the possible long-term effects of restrictive or fad diets on hormonal health, which include:

• Nutrient deficiencies: Vital nutrients like vitamins, minerals, and healthy fats are essential for hormone production and regulation. A lack of these can disrupt hormonal balance.
• Slowed metabolism: Severe calorie restriction can slow metabolism, making it more challenging to maintain a healthy weight.
• Impact on mental well-being: Restrictive diets can trigger unhealthy eating habits, stress, and anxiety, all of which may negatively influence hormone levels.
• Muscle loss: Insufficient protein intake can result in muscle loss, further affecting metabolism and overall health.

To manage PCOS effectively in the long run, it's crucial to follow a balanced diet rich in whole foods, focusing on low-glycaemic carbohydrates, lean proteins, healthy fats, and plenty of fruits and vegetables. This strategy supports overall well-being, stabilises blood sugar, and promotes hormonal balance.

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