BOOK APPOINTMENT

BOOK APPOINTMENT
03 8652 5441


What to eat if you have PCOS

You have just been diagnosed with Polycystic Ovarian Syndrome (otherwise know as PCOS) and have no idea what to eat! DON’T PANIC – here’s a simple guide to help you understand how to management this condition.

What is PCOS?

It’s an endocrine disorder among women caused by changes in hormonal levels. This change prevents the ovaries from releasing an egg each month; resulting in tiny, cyst-like formation on the ovaries. For most women, the most underlying cause of this condition is insulin resistance.

Insulin Resistance and PCOS

A majority of women with PCOS have insulin resistance and high insulin levels. Insulin resistance is a condition where the body does not respond appropriately to the hormone insulin. To try and overcome the resistance, the body secretes more insulin than normal. High levels of insulin circulating around the bloodstream can increase our hunger level, increase fat storage and decrease our bodies ability to breakdown fat.

What foods to watch out for?

People diagnosed with PCOS should modify the amount of carbohydrate in their diet. Large intakes of carbohydrate foods increases insulin levels which increases testosterone levels (acne/hair), leading to increased fat storage.

Carbohydrate foods include: bread, pasta, rice, noodles, cereal, biscuits, cakes, ice-cream, fruit, potato, corn, sweet potato and soft drink. You can still eat carbohydrate foods, but make sure to have only moderate amounts and choose Low Glycemic Index (GI) options.

Examples of quality low GI carbohydrate foods

Breads/Cereals: wholegrain/ multigrain/ soy-linseed bread, rolled oats, muesli, multigrain Weet-bix
Rice/ Pasta/ Grains: basmati rice, pasta, rice noodles, quinoa, barley
Dairy: milk / yoghurt
Fruit: apple, banana, orange, peach, grapes, mango, pear
Starchy Vegetables: sweet potato, Carisma or Nicola potato, corn

Biscuits/ Muesli Bars: Vita-Weat 9 grain, Ryvita multigrain, Be Natural Trail bars

Importance of exercise

  • Exercise helps improve insulin sensitivity – when we exercise the glucose is absorbed by the muscle and not stored as body fat.
  • Just targeting low intensity cardio training will not help the body burn fat for people who have insulin resistance – it will only deplete the glucose in the bloodstream causing you to be really tired and hungry
  • A combination of aerobic exercise and resistance training (light weights) is more effective to improve insulin sensitivity and glycaemic control and reduce body fat then either activity alone.

Try and aim for 150 minutes of moderate intensity physical activity each week and two days of resistance training per week.

If you’d like more specific dietary advice for PCOS management, our Dietitians’ can help create an individualised meal plan to suit your needs. Make sure to contact us for further information!

 

Vicki Ma | 9 January 2019

2 responses to “What to eat if you have PCOS”

  1. Andrea says:

    Is it the same food recomendation for endometriosis?
    I know it’s a totally different disease, but affects the same system… so just wondering…

    • Womens Health Hub says:

      The food recommendation is for PCOS, you would need to speak to a dietician or doctor to get food recommendations for endometriosis

Leave a Reply

Your email address will not be published. Required fields are marked *

14 − 13 =

Categories

Recent Posts

Food and Nutritian in Pregnacy

Written by Vicki Ma (Accredited Practising Dietitian and Sports Dietitian) What you eat during pregnancy affects your developing baby.

Continue

Breast Cancer Awareness

October is Breast Cancer Awareness month. It highlights the fact that Breast cancer is the most common cancer in

Continue

National Diabetes Week 2019

National Diabetes Week 2019

We want to encourage you to come along and see a Doctor for a Diabetes test. Many Australian are

Continue

What to eat if you have PCOS

You have just been diagnosed with Polycystic Ovarian Syndrome (otherwise know as PCOS) and have no idea what to

Continue

Iron Deficiency

Iron is needed by cells in your body to function properly. Most importantly, it forms part of the red

Continue

Archive