{"id":40282,"date":"2021-09-02T09:30:02","date_gmt":"2021-09-02T13:30:02","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=40282"},"modified":"2026-04-23T12:59:45","modified_gmt":"2026-04-23T16:59:45","slug":"pcos-diet","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/pcos-diet\/","title":{"rendered":"The best diet for PCOS"},"content":{"rendered":"<p><a href=\"https:\/\/www.singlecare.com\/blog\/what-is-pcos\/\"><span style=\"font-weight: 400;\">Polycystic ovary syndrome (PCOS)<\/span><\/a><span style=\"font-weight: 400;\"> is a condition that affects<\/span> <span style=\"font-weight: 400;\">6% to 12% of American women<\/span><span style=\"font-weight: 400;\"> of reproductive age. It causes a hormonal imbalance\u2014usually an increase in androgen (male hormones)\u2014that results in symptoms like irregular periods, lack of ovulation, acne, thinning hair, excess growth of hair on the face and body, and even infertility. The condition is associated with weight gain and insulin resistance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Diet and lifestyle changes<\/span><span style=\"font-weight: 400;\"> can help manage body weight and reduce insulin resistance, which may alleviate other symptoms. But with so many diet plans readily available, which should you choose if you have PCOS?<\/span><\/p>\n<h2 id=\"what-is-the-best-diet-for-pcos\"><span style=\"font-weight: 400;\">What is the best diet for PCOS?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The<\/span> <a href=\"https:\/\/www.singlecare.com\/blog\/best-diets-by-health-condition\/\"><span style=\"font-weight: 400;\">best diet for PCOS<\/span><\/a><span style=\"font-weight: 400;\"> depends on the symptoms a person is experiencing. Ideally, eating habits that help to decrease insulin resistance, regulate blood sugar, minimize risk for associated conditions, and manage weight (if needed) should be practiced.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThe best diet is one that is maintainable and realistic for the long run, isn\u2019t restrictive, makes your body feel good, and that pairs carbohydrate, fat, protein, and fiber foods well to maintain a stable blood sugar throughout the day,\u201d says Felice Ramallo, RD, lead dietitian at<\/span> <a href=\"https:\/\/allarahealth.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Allara<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">PCOS increases the risk of developing the following conditions, especially in women who are overweight:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diabetes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gestational diabetes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heart disease<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stroke<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High blood pressure (hypertension)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sleep apnea<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some diet plans can help prevent these health conditions and alleviate other symptoms. The Mediterranean diet (MD) and the<\/span> <a href=\"https:\/\/www.nhlbi.nih.gov\/health-topics\/dash-eating-plan\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">DASH diet<\/span><\/a><span style=\"font-weight: 400;\"> have been shown to improve PCOS symptoms. These diets are fairly similar to the <\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Dietary Guidelines for Americans<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some people with PCOS may wish to explore a vegan diet, but \u201cthere are too few studies to draw conclusions about a vegan diet and PCOS,\u201d Ramallo says. \u201cHowever, it is generally recognized as a health-promoting dietary pattern. It could very easily be combined with a Mediterranean diet or DASH-style eating pattern, which we know have numerous benefits for the condition.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ramallo generally advises against the paleo diet and the <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/does-keto-diet-work\/\"><span style=\"font-weight: 400;\">keto diet<\/span><\/a><span style=\"font-weight: 400;\"> for PCOS. There\u2019s a lack of evidence that either diet works for PCOS, and both are difficult to adhere to.<\/span><\/p>\n<p><a href=\"https:\/\/jandonline.org\/article\/S2212-2672(12)01925-9\/fulltext\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Strict adherence to one specific diet plan<\/span><\/a><span style=\"font-weight: 400;\"> is not as crucial as making healthy lifestyle choices become habitual. Many people with PCOS find that choosing healthy foods that they enjoy and engaging in regular physical activity are enough to help manage their PCOS symptoms and feel better overall.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some diet guidelines may be more effective for specific symptoms (for example, low glycemic index diets help with insulin resistance). You may find one diet works best for you, or you may find it more effective to combine guidance from several diets to create a plan more tailored to your personal needs.<\/span><\/p>\n<p><b>RELATED: <\/b><a href=\"https:\/\/www.singlecare.com\/blog\/reversing-prediabetes\/\"><b>How to reverse prediabetes with diet and other treatments<\/b><\/a><\/p>\n<h2 id=\"can-pcos-go-away-with-weight-loss\"><span style=\"font-weight: 400;\">Can PCOS go away with weight loss?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u201cFor most people, PCOS does not go away with weight loss,\u201d says Heather Huddleston, MD, director of the PCOS clinic at UCSF and a medical adviser for<\/span> <a href=\"https:\/\/www.allarahealth.com\/about\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Allara<\/span><\/a><span style=\"font-weight: 400;\">. \u201cHowever, some people with PCOS will find that their symptoms are aggravated by weight gain and may improve slightly with weight loss.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some<\/span> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2861983\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">people with PCOS who are overweight<\/span><\/a><span style=\"font-weight: 400;\"> may find their menstrual cycles come a bit more regularly when they reach a healthy weight but then become less regular if they gain weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For people with PCOS who are not overweight, losing weight is not advised. It will not change menstrual cycles or other symptoms.<\/span><\/p>\n<h2 id=\"8-foods-to-eat-if-you-have-pcos\"><span style=\"font-weight: 400;\">8 foods to eat if you have PCOS<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The foods that are healthy for people with PCOS are healthy for most people. Eating these foods can help balance insulin levels, alleviate some PCOS symptoms such as irregular menstrual cycles, and, in some cases, help with weight loss.<\/span><\/p>\n<h3 id=\"1-fruits-and-vegetables\"><span style=\"font-weight: 400;\">1. <\/span><b>Fruits and vegetables<\/b><\/h3>\n<p><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/vegetables-and-fruits\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">The Harvard School of Public Health<\/span><\/a><span style=\"font-weight: 400;\"> states that a PCOS diet that includes lots of vegetables and fruits can help or prevent some of the health conditions associated with PCOS. They can lower blood pressure, reduce the risk of heart disease and stroke, and promote better blood sugar levels. They have a<\/span>\u00a0<a href=\"https:\/\/academic.oup.com\/ajcn\/article\/92\/1\/83\/4597432\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">low glycemic load<\/span><\/a><span style=\"font-weight: 400;\">, which prevents blood glucose spikes that can increase hunger. Vegetables that can contain excessive starches, such as potatoes or sweet potatoes, should be limited. Fruits with high glycemic index such as watermelon should be limited. Some great fruits and vegetables to start with are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spinach<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kale<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Garlic<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Apples<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blueberries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bananas<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Choosing a variety, or a rainbow, of fruits and vegetables is also important.\u00a0<\/span><\/p>\n<h3 id=\"2-nuts-and-seeds\"><span style=\"font-weight: 400;\">2.<\/span> <b>Nuts and seeds<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">These are a great source of protein, healthy fats such as omega-3s, and anti-inflammatory agents. This is helpful for people with PCOS as they often<\/span><span style=\"font-weight: 400;\"> have a <\/span><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/pcos\/symptoms-causes\/syc-20353439\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">type of low-grade inflammation<\/span><\/a><span style=\"font-weight: 400;\"> that causes their ovaries to produce androgen. This can lead to heart and blood vessel problems<\/span><span style=\"font-weight: 400;\">.<\/span><span style=\"font-weight: 400;\"> Some nuts and seeds to try include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Almonds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walnuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cashews<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sesame<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sunflower<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pumpkin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flax (use pre-ground or grind your own rather than using whole flax seeds)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chia<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Nuts and seeds work well on their own as a snack, incorporated into meals such as a topper for oatmeal, sprinkled into salads, or blended into smoothies.\u00a0<\/span><\/p>\n<h3 id=\"3-fish-that-are-high-in-omega-3s\"><span style=\"font-weight: 400;\">3. <\/span><b>Fish that are high in omega-3s<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">This <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5870911\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">important healthy fat<\/span><\/a><span style=\"font-weight: 400;\"> is beneficial for people with PCOS as it can help with insulin resistance and cholesterol levels. Omega-3s can be found in many types of fish, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salmon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mackerel<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shrimp<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Herring<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oysters<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sardines<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anchovies<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Caviar<\/span><\/li>\n<\/ul>\n<h3 id=\"4-whole-grains\"><span style=\"font-weight: 400;\">4. <\/span><b>Whole grains<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Whole grains are a great source of protein and provide more fiber than refined grains. High-fiber foods are important for people with PCOS because they help prevent blood sugar spikes, which cause more insulin to be released into the bloodstream. High insulin levels in people with insulin sensitivity can cause problems such as difficulty losing weight. Some examples of healthy whole grains include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole wheat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grain rye<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Millet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Popcorn<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-grain bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-wheat pasta<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Whole grains also help you feel full longer, making you less likely to overeat.\u00a0<\/span><\/p>\n<h3 id=\"5-lean-and-plant-based-proteins\"><span style=\"font-weight: 400;\">5. <\/span><b>Lean and plant-based proteins<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Proteins are also helpful in helping you feel satisfied, as well as<\/span> <a href=\"https:\/\/www.health.harvard.edu\/nutrition\/when-it-comes-to-protein-how-much-is-too-much\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">promoting healthy muscle building<\/span><\/a><span style=\"font-weight: 400;\"> and reducing blood sugar spikes\u2014but not all proteins are equal. For meat-based protein, go for poultry, fish, and other non-red meats more often. Lean protein is better than fatty meat because it provides the same amount of protein with fewer calories. You can also get adequate amounts of protein without eating meat. Some great plant-based proteins include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tofu<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chickpeas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lentils<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hempseed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soybeans<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When it comes to protein, you probably don\u2019t <\/span><span style=\"font-weight: 400;\">need as much as you think<\/span><span style=\"font-weight: 400;\">. A serving of protein is about the size of a deck of cards.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\t\t<div class=\"singlecare-dynamic-newsletter-wrapper sin-newsletter-wrapper\">\n\t\t\t<span class=\"heading\">Get our wellness newsletter<\/span>\n\t\t\t<form class=\"form-wrapper\" data-newsletter-form=\"1\" data-subsource=\"Wellness Newsletter\">\n\t\t\t\t<div class=\"input-wrapper\">\n\t\t\t\t\t<label for=\"dynamic-email\">Email<\/label>\n\t\t\t\t\t<input type=\"email\" id=\"dynamic-email\" class=\"email\" required>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"input-wrapper\">\n\t\t\t\t\t<input class=\"submit-form-btn\" type=\"submit\" value=\"Click to sign up\">\n\t\t\t\t<\/div>\n\t\t\t<\/form>\n\t\t\t<p class=\"success-message\" aria-live=\"polite\"><\/p>\n\t\t<\/div>\n\t<\/span><\/p>\n<h3 id=\"6-full-fat-dairy-and-alternatives\"><span style=\"font-weight: 400;\">6. <\/span><b>Full fat dairy and alternatives<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Ramallo recommends full-fat dairy over low or no-fat dairy products for people with PCOS, as this<\/span> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12843768\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">may help improve fertility<\/span><\/a><span style=\"font-weight: 400;\">. Some examples of recommended dairy products include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plain greek yogurt\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you don\u2019t eat dairy, alternatives are available such as fortified soy milk, oat milk, or almond milk.<\/span><\/p>\n<h3 id=\"7-spices\"><span style=\"font-weight: 400;\">7.<\/span> <b>Spices<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">A diet that<\/span> <span style=\"font-weight: 400;\">includes anti-inflammatory foods<\/span><span style=\"font-weight: 400;\"> may help people with PCOS lose weight and minimize inflammation. Some spices that are thought to have anti-inflammatory properties include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cinnamon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ginger<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turmeric<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cayenne<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Garlic<\/span><\/li>\n<\/ul>\n<h3 id=\"8-healthy-fats\"><span style=\"font-weight: 400;\">8.<\/span> <b>Healthy fats<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Fats are important to a healthy diet. Because many vitamins are fat-soluble, fats help facilitate vitamin absorption. They also help prevent or lessen blood sugar spikes, which are harmful to people with PCOS. It is important to <\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/the-truth-about-fats-bad-and-good\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">choose healthy fats over saturated or trans fats<\/span><\/a><span style=\"font-weight: 400;\">, such as hydrogenated oils, and to consume them in moderation\u2014especially for people with PCOS who are at risk of heart disease. Look for:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extra virgin olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocado oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walnut oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flaxseed oil<\/span><\/li>\n<\/ul>\n<h2 id=\"3-foods-to-avoid-if-you-have-pcos\"><span style=\"font-weight: 400;\">3 foods to avoid if you have PCOS<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are no bad foods, according to Ramallo. People with PCOS shouldn\u2019t feel they need to completely cut out any one item unless they are sensitive, intolerant, or allergic to it (except for zero- or low-calorie sweeteners, which she recommends against as they have been shown to increase sugar cravings and are <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2892765\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">linked to weight gain<\/span><\/a><span style=\"font-weight: 400;\">.)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rather, people with PCOS should look at the overall picture of their diet and focus on creating a balanced diet of healthy foods they choose.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some foods can affect people with PCOS by raising insulin levels or creating blood sugar spikes. These foods, while allowed, should be limited.<\/span><\/p>\n<h3 id=\"1-simple-carbohydrates-refined-sugars\"><span style=\"font-weight: 400;\">1.<\/span> <b>Simple carbohydrates\/refined sugars<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Baked goods made with <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/what-are-carbohydrates\/\"><span style=\"font-weight: 400;\">simple carbs<\/span><\/a><span style=\"font-weight: 400;\"> (such as most cookies, cakes, pastries, etc.), soft drinks, many juices, white bread\/rice\/pasta, and similar foods are high in the glycemic index, meaning they are absorbed into cells quickly, causing excess insulin to circulate. This causes a blood sugar spike and contributes to insulin resistance. If consuming these foods, Ramallo recommends eating them with or near a meal and combining them with healthy fats, proteins, and fiber to slow the sugar swings.<\/span><\/p>\n<h3 id=\"2-processed-foods\"><span style=\"font-weight: 400;\">2.<\/span> <b>Processed foods<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Heavily processed foods can also<\/span> <a href=\"https:\/\/health.clevelandclinic.org\/polycystic-ovary-syndrome-pill-not-remedy\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">contribute to insulin resistance<\/span><\/a><span style=\"font-weight: 400;\"> in the same way simple carbohydrates do. They often have added sugar and salt and lack the fiber in the unprocessed foods. For instance, a whole apple contains fiber, slowing down the sugar spike. Applesauce processes a lot of that fiber out, causing the body to absorb the sugar faster. Apple juice is further processed and creates a quick sugar spike. The same is true for many processed foods, such as whole grain al dente pasta versus processed canned noodles.<\/span><\/p>\n<h3 id=\"3-saturated-and-trans-fats\"><span style=\"font-weight: 400;\">3. <\/span><b>Saturated and trans fats<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">People with PCOS are at an increased risk of cardiovascular disease. Saturated fat should be used sparingly, and many health experts recommend avoiding trans fats altogether. These fats can be found in processed foods and can make healthy foods less healthy. Eggs and vegetables cooked in butter are less healthy than poached eggs and steamed vegetables, for example.<\/span><\/p>\n<h2 id=\"is-fasting-good-for-pcos\"><span style=\"font-weight: 400;\">Is fasting good for PCOS?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u201cThis has not been well-studied, so there is no definitive answer,\u201d says Dr. Huddleston. \u201cSome people find that fasting helps them control their overall food intake, but more studies should be done to understand whether fasting is beneficial for PCOS.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fasting may have harmful psychological impacts as well. People at risk for eating disorders should be especially careful. \u201cIt fosters a restrictive mindset, which can lead to disordered eating behaviors,\u201d says Ramallo. \u201cWe know there are other healthy diets (Mediterranean Diet, DASH) that have a far greater impact, while not damaging one\u2019s relationships with their body, food, and family\/social circle.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">People with diabetes should check with their healthcare provider or endocrinologist before incorporating fasting into their lifestyle to avoid risk for hypoglycemia.\u00a0<\/span><\/p>\n<h2 id=\"other-ways-to-treat-pcos\"><span style=\"font-weight: 400;\">Other ways to treat PCOS<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Anyone who thinks they may have PCOS should visit their healthcare provider to explore a possible diagnosis. \u201cThey should also see their physician to help manage irregular menstrual cycles and fertility concerns,\u201d says Dr. Huddleston. \u201cIf hair growth, hair loss, or acne are bothersome, physicians can assist in medical treatments. Finally, weight gain or questions about metabolic health should prompt a visit.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While diet and exercise can play a big part in helping relieve symptoms of PCOS, other measures may need to be taken as well.<\/span><\/p>\n<h3 id=\"lifestyle-changes\"><span style=\"font-weight: 400;\">Lifestyle changes<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lifestyle practices such as getting enough sleep, eating smaller portions throughout the day instead of spaced-out meals to stabilize blood sugar and insulin levels, and practicing mindfulness and stress reduction can also help. <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4919480\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Chronic stress is associated with insulin resistance<\/span><\/a><span style=\"font-weight: 400;\"> and may contribute to the development of insulin resistance. Joining a PCOS support group may help with shared resources and emotional support.<\/span><\/p>\n<h3 id=\"supplements\"><span style=\"font-weight: 400;\">Supplements<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Supplements may be appropriate for some people with PCOS. For instance, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5655679\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">inositol can help regulate insulin<\/span><\/a><span style=\"font-weight: 400;\">, and <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20021721\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">B vitamins can help fight insulin resistance<\/span><\/a><span style=\"font-weight: 400;\">. Supplements should be used with care and discussed with your healthcare provider<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3 id=\"medications\"><span style=\"font-weight: 400;\">Medications<\/span><\/h3>\n<p><a href=\"https:\/\/www.singlecare.com\/blog\/pcos-treatment\/\"><span style=\"font-weight: 400;\">Medications<\/span><\/a><span style=\"font-weight: 400;\"> such as oral contraceptive pills and <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/metformin-for-pcos\/\"><span style=\"font-weight: 400;\">metformin<\/span><\/a><span style=\"font-weight: 400;\"> (a drug commonly used to treat Type 2 diabetes but often prescribed for PCOS) may be beneficial for people whose symptoms are not relieved by lifestyle changes or for those still struggling with insulin resistance.<\/span><\/p>\n<p><b>RELATED: <\/b><a href=\"https:\/\/www.singlecare.com\/prescription\/metformin\"><b>Metformin coupons<\/b><\/a><b> | <\/b><a href=\"https:\/\/www.singlecare.com\/prescription\/metformin\/what-is\"><b>What is metformin?<\/b><\/a><\/p>\n<p><span style=\"font-weight: 400;\">While PCOS can cause unpleasant symptoms and increase the risk for other health disorders, it can be managed. The insulin resistance that often accompanies PCOS can often be addressed with dietary and other lifestyle changes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These changes do not need to be overly restrictive. Focusing on healthy eating often has the effect of naturally decreasing the consumption of foods that are not ideal for <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/living-with-pcos\/\"><span style=\"font-weight: 400;\">people with PCOS<\/span><\/a><span style=\"font-weight: 400;\">. Whether you follow a specific diet, such as the Mediterranean or DASH diets, or create your own meal plan full of mostly PCOS-friendly choices, you may notice a difference in your symptoms and how you feel.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Polycystic ovary syndrome (PCOS) is a condition that affects 6% to 12% of American women of reproductive age. It causes a hormonal imbalance\u2014usually an increase in androgen (male hormones)\u2014that results in symptoms like irregular periods, lack of ovulation, acne, thinning hair, excess growth of hair on the face and body, and even infertility. The condition [&hellip;]<\/p>\n","protected":false},"author":94,"featured_media":60059,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[11],"tags":[3550,553,9461,8905],"coauthors":[8622],"class_list":["post-40282","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-gut-health","tag-nutrition","tag-pcos","tag-seasonal","wpautop"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>PCOS diet: What\u2019s the best diet for PCOS weight loss?<\/title>\n<meta name=\"description\" content=\"PCOS is associated with weight gain and insulin resistance. 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