How Your PCOS Diet Can Improve Insulin Sensitivity & Alleviate PCOS Symptoms

PCOS exercise and a PCOS diet are the two most important ways for people to regulate their symptoms of PCOS and their insulin levels. Blood sugar levels can be controlled by exercising moderately for at least 30 minutes each day for women dealing with PCOS side effects.

In some individuals, PCOS and insulin resistance coexist. The key to treating PCOS symptoms is regulating insulin levels with food and exercise.

Although the exact origin of the polycystic ovarian syndrome (PCOS) is uncertain, the disorder appears to affect many women with insulin resistance and hyperinsulinemia. This commonly leads to symptoms getting worse, making it more difficult to maintain a healthy weight, and raising the possibility of getting other chronic disorders.

What is PCOS and its Signs?

Hormonal levels in women are impacted by polycystic ovary syndrome (PCOS). Male hormone production is higher than usual in women with PCOS. This hormonal imbalance makes it more difficult for them to become pregnant and leads their bodies to miss menstruation cycles.

Baldness and facial and body hair development are additional effects of PCOS. Additionally, it may aggravate long-term medical issues including diabetes and heart disease. Contraceptive pills and diabetic medications (which treat insulin resistance, a sign of PCOS), can help correct the hormonal imbalance and lessen symptoms.

The most typical signs of PCOS are:

Period irregularities: When ovulation is absent, the uterine lining does not shed monthly. Some PCOS sufferers have fewer than eight cycles or none at all.
Heavy bleeding: Since the uterine lining continues to accumulate over a longer length of time, your periods may be thicker than usual.
Hair growth: More than 70% of affected women develop hair on their face and body, including their back, tummy, and chest. Hirsutism is the term for excessive hair growth.
Acne: Male hormones can make the skin more oily than usual and lead to outbreaks on the chest, upper back, and face.
Weight gain
Hair on the scalp thins and may fall.
Skin darkening: Dark patches of skin can appear in body creases like those seen on the neck, in the crotch, and under the breasts.

What is Insulin Resistance?

Insulin is a hormone that instructs the body to take sugar from the blood and use it as fuel. When our body digests the food we eat, sugar is released into the blood. The main dietary category that raises blood sugar levels is carbohydrates, which include foods like bread, pasta, rice, sweets, pastries, and fruit.

When our body doesn't produce enough insulin or doesn't react to insulin's signal to eliminate sugar from the blood, it can develop insulin resistance. High blood sugar levels can result from this.

To lower the risk of developing type 2 diabetes or pre-diabetes, managing insulin resistance is crucial, a PCOS insulin resistance diet is what is required.

The Link Between PCOS and Insulin

During their reproductive years, one in ten women has a hormonal disease known as a polycystic ovarian syndrome (PCOS). Approximately 65-70% of these women, according to the study, are insulin resistant. Women with PCOS may have a higher likelihood of having insulin resistance due to abnormalities in insulin's capacity to function. Insulin resistance is also more likely to occur if you weigh more than is healthy. Some women begin to experience symptoms right before the beginning of their period. Others don't find out they have PCOS until they've put on a lot of weight or struggled to conceive.

Role of Diet & How Does It Affect PCOS?

Insulin levels in PCOS sufferers are frequently found to be above average. The pancreas produces an important hormone called insulin. Sugar (glucose) is converted into energy by the body's cells with its assistance.

To maintain normal blood sugar levels if you have insulin resistance, your body may try to secrete large amounts of insulin. Your ovaries may create more androgens, such as testosterone, when your insulin levels are too high. Additionally, a higher body mass index may contribute to insulin resistance. People with PCOS frequently struggle with this problem since insulin resistance might make it more difficult to lose weight.

A diet rich in refined carbs, such as starchy and sugary meals, might make managing insulin resistance and, thus, weight reduction more challenging.

Best Diet for PCOS and Insulin Resistance

Lifestyle changes as well as following a PCOS insulin resistance diet can make all the difference. The components of the best diet for insulin resistance PCOS are:

Fiber - By slowing down digestion and lessening the effect that food has on blood sugar levels, fiber can help to reduce insulin resistance. Fruits (such as apples, pears, strawberries, and bananas), must be included in insulin resistance PCOS diet along with vegetables (such as beetroot, carrot, broccoli, and artichokes), whole grains, and legumes (such as lentils, chickpeas, whole grain bread, oats, and quinoa), and nuts which are also sources of fiber.
Lean Proteins - These items are part of a healthy diet, won't significantly affect blood sugar levels, can help you lose weight, and are a part of the insulin resistance PCOS diet. Simple greek yogurt, lean beef, lean chicken breast, cottage cheese, and low-fat milk (generally loin and round varieties are lean options eg tenderloin).
Anti-Inflammatory Foods - Inflammation control can help with insulin resistance control. Among the items that can help lower inflammation are olive oil, fatty fish like salmon or mackerel, and fruits like blueberries and raspberries. These are considered a great part of the PCOS insulin resistance diet.

PCOS Diet: Food You Should Eat and Avoid

Refined and processed carbohydrates - These foods are typically highly processed, lead to sharp spikes in blood sugar, and are devoid of fiber and other nutrients. White bread, pasta, sweets like pastries and cakes, and sugary foods and drinks like soft drinks and candy are a few examples.
Processed and red meats - A high intake of processed and red meats, such as pig, beef, and lamb, may cause insulin resistance. Examples of these foods include deli meats like ham and bacon, which must be avoided when following a PCOS insulin resistance diet.
Excessive alcohol - Abuse of alcohol can cause unwelcome weight gain, which can further impair the body's ability to use insulin. Therefore when following an insulin resistance PCOS diet, alcohol must be avoided.

Diet and Lifestyle Tips to Treat PCOS

Changes in lifestyle and a balanced PCOS diet can help with PCOS symptoms. Exercise and regular physical activity are among these adjustments. Both can aid in lowering insulin resistance, especially when combined with the restricted consumption of refined carbs.

Weight loss may also result from regular exercise, a low-sugar diet, and a low-inflammatory lifestyle. Losing weight may promote ovulation in some people. Stress might be brought on by PCOS symptoms. Techniques for reducing the stress that can help you connect with your body and quiet your mind can be beneficial. These include meditation and yoga.

Better than a typical weight reduction diet, a low glycemic index (low GI) diet that derives the majority of its carbohydrates from fruits, vegetables, and whole grains helps regulate the menstrual cycle. According to a few studies, women with PCOS can lose weight by exercising for 30 minutes, three days a week, at a moderate level. Exercise-induced weight loss also raises insulin and ovulation levels.

Additionally, consulting a therapist or other medical expert may be helpful.

Bottom Line

You might experience occasional annoyance if you have PCOS. A PCOS diet and some lifestyle adjustments may help you feel better and lessen some of the symptoms of the condition.

Be aware that there are some items you may wish to limit or avoid when following a PCOS diet. These meals do, however, frequently have wholesome, advantageous equivalents. Following a diet plan for PCOS and insulin resistance can help minimize the symptoms of PCOS.

Consult a doctor if your symptoms don't go away. Together, you may determine the root of the issue and offer appropriate action.

Frequently Asked Questions (F.A.Q)

H3: How insulin resistance causes PCOS?

One of the primary physiological abnormalities in the majority, if not all, cases of PCOS is insulin resistance. This occurs when your pancreas responds to elevated blood sugar levels by producing increasingly more insulin.

H3: How to improve insulin sensitivity PCOS?

PCOS can be fairly easily managed with simple lifestyle adjustments including diet and exercise.

H3: How to maintain insulin levels in PCOS?

The most essential methods for individuals to manage insulin levels and control PCOS symptoms are diet and exercise. To control blood glucose levels, perform at least moderate activity for 30 minutes each day.

H3: What to eat for insulin resistance PCOS?

By slowing down digestion and lowering blood sugar levels, high-fiber diets can help fight insulin resistance.

H3: Does PCOS cause insulin resistance?

Insulin resistance is common in PCOS female patients.

H3: What foods should I avoid with insulin resistance PCOS?

The following foods should be avoided by PCOS sufferers: sugary beverages, fried food, sausages, hamburgers, and other processed meats, White bread, pasta, and other refined carbohydrates, processed food (ex. cakes, candy, sweetened yogurt)

H3: Is fasting good for insulin resistance PCOS?

Considerations for intermittent fasting in PCOS include: A general decrease in overall calorie consumption may lead to weight loss. This may help with insulin resistance, fertility, and symptom management in overweight PCOS patients.