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    PCOS Diet Plan: The Best Foods To Eat (And Limit) When You Have PCOS, According To Experts

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    If you’ve ever dealt with polycystic ovary syndrome (PCOS) and its array of uncomfortable symptoms, you’re not alone. A complex endocrine disorder, PCOS throws reproductive hormones off balance, causing about eight to thirteen percent of women of reproductive age to experience issues like irregular or missed periods, polycystic ovaries (large ovaries with many small follicles) and excess body hair, per the World Health Organization (WHO). And although there’s no one-size-fits-all treatment for PCOS, sometimes, little changes can go a long way—including to your diet.

    From a functional medicine perspective—which emphasises a personalised, systems-oriented approach that considers the underlying causes of disease—nutrition plays a critical role in managing PCOS, says Samantha Schleiger.

    “A strategic approach when it comes to nutrition and PCOS is centred upon lowering inflammation, supporting balanced blood sugar and providing an overall nourishing nutrient-dense diet to the body.”

    READ MORE: Millions of Women Struggle With PCOS In South Africa, So Let’s Unpack It

    Meet the experts: Samantha Schleiger, RDN, is a functional dietician and women’s health specialist at Simply Nourished. Clare Goodwin is a registered nutritionist and founder of Ovie.io, an online clinic for PCOS support. Ana Cristina Lewis, RD, is a dietician and owner of Functional Nutrition By Ana.

    What’s the connection between PCOS and diet?

    There’s a lot to unpack, but PCOS is a multifaceted condition that generally affects various body processes, such as insulin resistance, inflammation and obesity. Having a healthy and balanced diet can improve insulin levels, reduce insulin resistance and inflammation, and help you manage weight, along with less-talked-about symptoms including fatigue, intense hunger and cravings, mood imbalances and poor gut health, says Clare Goodwin.

    Between fifty and ninety percent of women with PCOS are insulin resistant, per a study in Clinical Medicine—which means that the cells in the body struggle to absorb sugar from the blood. This causes blood sugar levels to spike, triggering the pancreas to produce more insulin in an attempt to help cells respond—but when the pancreas can’t keep up, blood sugar levels can reach diabetic levels, per Cleveland Clinic. Obesity exacerbates insulin resistance, creating a vicious cycle. So, making dietary changes may help improve things over time.

    Best Foods To Eat For PCOS

    If your doctor diagnoses you with PCOS, consider prioritising foods rich in protein, fibre and healthy fats, says Ana Cristina Lewis. “When meals have sufficient protein, fibre, healthy fat and nutrient-dense carbohydrates, it will promote satiety, support balanced energy levels throughout the day, and help avoid huge peaks and pits of blood sugar (which then helps insulin, too),” says Lewis. “By choosing whole food, high-quality versions of these foods, it will be anti-inflammatory in nature versus choosing processed, packaged versions.”

    It may also be helpful to go for foods that help regulate blood sugar and have anti-inflammatory properties, Schleiger says, such as:

    Leafy greens: Picks like spinach, kale, Swiss chard and arugula contain antioxidants and have anti-inflammatory components that may reduce chronic inflammation.

    Fruits: Blueberries, strawberries, raspberries and blackberries are all low-glycemic foods that support balanced blood sugar. Avocado is a great option, too.

    Fatty fish: Foods like wild salmon, mackerel, sardines and trout contain a high-quality protein. This is necessary for muscle repair and metabolic function, Schleiger says.

    Whole grains: High in fibre, options like quinoa, brown rice, oats and barley aid in blood sugar control. And may improve insulin sensitivity, per Schleiger.

    Legumes: Options like lentils, chickpeas, black beans and kidney beans are high in fibre and protein. It can help stabilise blood sugar levels and improve satiety, which ultimately helps weight management.

    Nut and seeds: Almonds, walnuts, flaxseeds and chia seeds contain protein and fibre, which support satiety and blood sugar regulation, Schleiger says.

    Vegetables: Cruciferous vegetables contain compounds that help reduce inflammation. That’s why broccoli, cauliflower, Brussels sprouts and cabbage are helpful options to add to your diet.

    Probiotic-rich foods: Yogurt, kefir, sauerkraut and kimchi can help improve your digestion and nutrient absorption, says Schleiger.

    Foods To Avoid/Limit When You Have PCOS

    Avoiding or limiting certain foods can prevent the worsening of symptoms, inflammation and insulin resistance, says Schleiger. This doesn’t mean tossing everything in your pantry, but it can help to be more cautious about consuming these foods:

    Sugary foods and beverages: sweets, candy, pastries, sugary cereals, soda and fruit juices with added sugar

    Refined carbohydrates: white bread, white rice, pasta and baked goods made with white flour

    Heavily processed foods: fast foods, processed snacks, processed meats, frozen dinners and anything with a lengthy ingredient list

    Alcohol: beer, wine and spirits

    Artificial sweeteners: aspartame, sucralose and saccharin

    7-Day PCOS Diet Plan

    Monday

    Breakfast: full-fat Greek yoghurt (prioritise grass-fed, organic options) with fresh berries. Plus, a variety of seeds (chia seeds, hemp hearts and ground flaxseeds) and a dollop of nut butter

    Lunch: quinoa salad with chickpeas, cucumbers, cherry tomatoes, feta cheese and a lemon-tahini dressing

    Dinner: baked salmon with a side of roasted Brussels sprouts and sweet potato

    Snack: sliced apple with almond butter and grass-fed droëwors

    Tuesday

    Breakfast: smoothie made with frozen berries, half a semi-green banana (which has a lower glycemic index than ripe bananas, Schleiger says), 1 scoop of quality protein powder, liquid (like unsweetened almond milk, cashew milk, etc.), spinach or kale, frozen cauliflower rice (Bonus: chia seeds, ground flaxseed, hemp hearts, pumpkin seeds, etc.)

    Lunch: grilled chicken breast with a mixed greens salad (spinach, kale, arugula and/or romaine) topped with walnuts, avocado and balsamic vinaigrette

    Dinner: stir-fried grass-fed beef with broccoli, bell peppers, snap peas and an organic white rice-cauliflower rice 50:50 mix

    Snack: fresh berries, raw cashews and string cheese

    Wednesday

    Breakfast: organic overnight oats topped with chia seeds, unsweetened almond milk, fresh blueberries and a drizzle of honey

    Lunch: lentil soup made with carrots, celery and spinach. Serve your soup with a side of whole-grain or sourdough bread and pastured butter

    Dinner: grilled wild shrimp and a quinoa-vegetable pilaf (bell peppers, zucchini, garlic and onions)

    Snack: fresh cherries served alongside carrot sticks with hummus

    Thursday

    Breakfast: scrambled pastured eggs (with spinach, tomatoes, mushrooms, onions and feta cheese) served with a whole-grain English muffin and a side of fresh fruit

    Lunch: turkey and avocado slices wrapped in a tortilla with lettuce, tomato and red onion (with avocado-based mayonnaise)

    Dinner: baked cod with a side of roasted purple cauliflower, steamed green beans and a baked potato

    Snack: greek yoghurt topped with homemade granola and a handful of raw nuts

    Friday

    Breakfast: chia pudding made with chia seeds and coconut milk and topped with fresh raspberries and ground flaxseeds

    Lunch: chickpea and vegetable curry with brown rice and a side of fresh mixed berries

    Dinner: grilled chicken skewers with bell peppers and onions served with a side of mixed greens salad and a side of whole grain rice

    Snack: fresh fruit salad (melon, berries and kiwi) served alongside cottage cheese

    Saturday

    Breakfast: pastured hard-boiled eggs topped with bagel seasoning and seaweed sprinkles served alongside whole-grain avocado toast topped with feta cheese and cherry tomatoes

    Lunch: canned wild tuna/salmon salad made with celery, onions, capers, cucumbers and avocado-based mayonnaise served inside a whole-grain or nut-based tortilla

    Dinner: stuffed bell peppers made from ground turkey, black beans, onions, quinoa and tomatoes

    Snack: half an avocado sprinkled with sea salt, pepper and seaweed flakes served alongside cucumber slices and turkey roll-ups

    Sunday

    Breakfast: smoothie bowl with blended spinach, banana, almond milk, topped with granola, sliced strawberries and chia seeds

    Lunch: Mediterranean salad made from mixed greens, olives, cucumber, tomatoes, red onion, chickpeas, feta cheese and sliced grilled chicken served with a lemon-olive oil dressing

    Dinner: baked eggplant parmesan (using almond flour for breading) with a side of whole-grain pasta and marinara sauce

    Snack: dark chocolate with a handful of almonds

    How To Treat And Manage PCOS

    A healthy and balanced diet is one way to manage PCOS, per a study in the journal Maedica—but making other lifestyle modifications can be helpful, too. For example, incorporating exercise throughout your day can help, Lewis says.

    “Ideally there is an enjoyable movement that provides a mix of cardio and strength training throughout the week without being too taxing on the nervous system,” she says. “Avoid working out after an overnight fast to avoid putting extra stress on the body.”

    Practising good sleep hygiene may also help with PCOS management, and you should try to aim for seven to nine hours of quality sleep per night if you can, Schleiger recommends.

    “Poor sleep can affect insulin sensitivity, increase stress hormones and disrupt overall hormonal balance as our bodies heavily rely on healthy circadian rhythms,” she says.

    In addition to a nourishing diet, exercise and getting plenty of sleep, try reducing your stress levels. Chronic stress can worsen PCOS symptoms and throw your hormones off balance, according to Schleiger. You can do this by journaling, deep breathing, meditation, yoga, or whatever helps quell your nervous system. While there’s no one end-all solution for PCOS, taking a holistic wellness approach can help you reduce inflammation, prevent insulin resistance and manage conditions associated with PCOS better.

    This article written by Kayla Hui first appeared on Women’s Health US. More

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      ‘Nature’s Ozempic’: What Are The Benefits Of Berberine?

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      You may already take multivitamins.  And know how important certain vitamins and minerals (you know, like vitamin D, iron and zinc) are for your health. But once in a while, you may come across one whose health benefits you’re a little hazy on. One such buzzy supplement that’s been all over social media recently: berberine. It’s a botanical compound, recently dubbed “nature’s Ozempic” for its supposed weight loss benefits on TikTok.

      If you’re a little clueless when it comes to berberine’s health benefits (plus, what it even is and if it *actually* helps with weight loss), you are not alone.

      What is berberine?

      Basically, berberine is a plant-based compound that targets a protein involved in insulin resistance and blood sugar making. “Berberine is an alkaloid extracted from a specific group of plants,” explains Registered Dietitian Scott Keatley, the co-founder of Keatley Medical Nutrition Therapy. “This yellow substance is used by the plant to protect against predators and regulate growth.” Some well-known alkaloids are morphine, quinine and nicotine, he adds.

      Berberine may be able to help with high cholesterol, type 2 diabetes, polycystic ovarian syndrome (PCOS) and obesity. There’s a heavy emphasis on using the supplement to fight cardiovascular issues associated with those conditions, according to research. Berberine has “also been shown to moderately support weight-loss efforts,” notes dietitian Sonya Angelone, a spokeswoman for the Academy of Nutrition and Dietetics. It’s even used to dye fabrics too, thanks to its yellow colour. But given that this is a supplement and supplements are largely unregulated in SA, is berberine something you should try? Read on to see what nutrition experts have to say about this trendy supp.

      Meet the experts: Scott Keatley is a nutritionist and the co-founder of Keatley Medical Nutrition Therapy. Sonya Angelone is a registered dietitian and a spokeswoman for the Academy of Nutrition and Dietetics. Deborah Cohen is an associate professor in the department of clinical and preventive nutrition sciences at Rutgers University.

      What are the benefits of berberine?

      There are actually a lot. But some are better proven than others.

      It can help lower your blood sugar.

      Berberine is linked to lowering blood sugar. And there’s some research to suggest this actually works—in a few different ways. Berberine may decrease insulin resistance, help your body break down sugars inside your cells and slow the breakdown of carbs in your gut. It could even increase the number of good bacteria in your gut.

      An older study of 116 people with diabetes found that those who took one gram of berberine a day lowered their fasting blood sugar (i.e., their blood sugar after they fasted for a period of time) by 20 percent. It also helped lower their A1C, a common way blood sugar levels are tracked over time, by 12 percent, the researchers found. And berberine is an effective treatment for diabetes. It’s potentially even as good as popular drugs like metformin, a meta-analysis of 14 studies found. (An important caveat: Most of the studies included were small, so it’s tough to draw strong conclusions from the findings.)

      Overall, though, berberine “could benefit those with type 2 diabetes by lowering blood glucose and A1C levels,” says Deborah Cohen, an associate professor in the department of clinical and preventive nutrition sciences at Rutgers University. It’s also “relatively low cost and does not show serious adverse effects,” she adds. But if you have type 2 diabetes, don’t stop taking your meds—always talk to your doctor first.

      It may help with weight loss.

      Here’s where the whole “nature’s Ozempic” piece comes into play. The supp is said to offer similar weight loss benefits to the viral semaglutide medication, Ozempic. Ozempic helps the pancreas release the right amount of insulin when your blood sugar is high. It also mimics a gastrointestinal hormone that aids in digestion. Yet, while some people may be using berberine as a weight-loss supplement, the data to support its efficacy is limited.

      One study of people with obesity had participants take 500 milligrams of berberine three times a day. The participants lost, on average, about two kilograms and 3.6 percent of their body fat. Another small study tracked people with metabolic syndrome for three months. They took 300 milligrams of berberine three times a day. The study participants went from being classified as obese to overweight and lost belly fat in the process.

      Both studies were small, so it’s difficult to say whether the benefit would be the same in a larger group of people.

      On the other hand, within the first week of using Ozempic people typically lose two to four kilograms of water weight. After a few months on a maximum dose, they lose about 15 percent of their body weight.

      It can lower cholesterol.

      Berberine could lower cholesterol, too. It does this by inhibiting an enzyme called PCSK9, which lets more LDL cholesterol (a.k.a., the “bad” kind) be removed from your blood, research has shown.

      One meta-analysis of 11 studies found that berberine can decrease total cholesterol. It can lower LDL cholesterol and raise HDL cholesterol, the “good” cholesterol.

      “Berberine appears to be an effective [fat]-lowering agent in those with high blood cholesterol levels,” Cohen says, noting that the supplement seems to be a “safe alternative” to statins, which are usually prescribed for high cholesterol.

      It may help with PCOS.

      There’s a lot of interest in berberine and PCOS because it may help with symptoms and complications of the condition. Berberine “showed greater differences in clinical, hormonal and [fat in blood] parameters” compared to metformin and myoinositol, a growth-promoting factor, one randomized study of women with PCOS found. As a result, berberine may have been able to reduce the risk of cardiovascular disease in those with PCOS.

      However, research has not found that berberine alone can help improve fertility in women with PCOS.

      Who should not take berberine?

      It’s a good idea to talk to your doctor before starting any new supplement, says registered dietitian Keri Gans. “Especially if you are pregnant or breastfeeding, or have high blood pressure or diabetes,” she says.

      You also want to check to see if berberine may interact with any medications you’re taking, Cohen says. “Anyone taking cyclosporine should not take berberine, as berberine can increase its effects and the side effects of this medication,” she says. “In addition, individuals who have hypoglycemia should avoid berberine.”

      Berberine can also cause diarrhoea, constipation and gas. For people with IBS, berberine might not work well, Cohen adds.

      What foods are high in berberine?

      You’re not going to get a dose of berberine by, say, biting into an apple. But it’s available in some plants. “Berberine can be found naturally in the stem, bark and roots of certain herbs like goldenseal, Oregon grape and tree turmeric,” Angelone says.

      If you want to try berberine, check in with your doctor first. “It is important for those considering a berberine supplement to inform their primary care provider and not to stop any prescribed medication unless directed,” Cohen says.

      After getting the okay, Gans recommends looking for a supplement that has third-party certification. That, she says, “helps to ensure that is on the ingredient list is actually in the bottle.”

      This article by Korin Miller was originally published on www.womenshealthmag.com. More