Is Shrimp Good For PCOS? A Nutritionist’s Guide

What a PCOS diet plan “should” look like and what it can’t include are all common questions that people have after being diagnosed with PCOS. And it can be hard to know what to look into because there is so much conflicting information out there, like whether dairy is good or bad for you, how to lose weight in a healthy way, and other hotly debated topics.

Don’t worry—we can tell you that the only “PCOS diet” you need is the one that works best for you.

There are some food groups, vitamins, and nutrients that can help ease the bad symptoms of polycystic ovary syndrome, but what’s more important is finding a diet that helps you have a healthy relationship with food and is good for your overall health.

Anyway, let’s talk about some tasty foods that have been shown to help with PCOS.

Special note on Omega-3

Because Omega-3 is so good at fighting PCOS, we’re even adding a section to this article to talk about some omega-3-rich foods you can eat besides nuts and seeds:

• The main idea is that whole grains are a great way to get more fiber in your diet and are an easy switch from refined grains.

Whole grains are simply grains that have all three components – the bran, the germ, and the endosperm – intact, and they often present a great source of fiber and protein.

They’re often thought of as nutritionally superior to refined grains as during the process in which a grain is refined, the benefits gained (such as improved shelf life and finer texture), come at a cost: iron, fiber, and many B vitamins are often lost.

Whole grains are better for women with PCOS because they keep you full longer, keep your blood sugar from rising, and give you more fiber and B vitamins. All of these things should help ease your PCOS symptoms, if only a little.

You may already know, but examples of refined grains include white flour, white bread, and white rice, while instances of whole grains to incorporate into your diet may include:

• Whole oats
• Whole wheat
• Whole grain rye
• Millet
• Quinoa
• Popcorn
• Whole-grain bread
• Whole-wheat pasta

• Most likely, you get enough protein from meat on its own. You could add plant-based protein sources to your diet to get more nutrients and vitamins while still making your body stronger.

Protein is an essential component of a balanced diet.

In fact, protein does a lot to make sure our body runs smoothly: according to the US National Library of Medicine, it’s literally “the building block of life.” As a macronutrient, it helps boost feelings of fullness and satisfaction, keeps muscles strong, and prevents blood sugar spikes; interestingly, though, Americans by and large have no issue hitting adequate protein intake.

Think “protein” and you probably think: chicken, beef, and maybe turkey. And though these sources contain high levels of protein, there is also plenty of this macronutrient to be found in other places. This may be especially worth considering given a high-protein diet of red meat is associated with increased risk of cardiovascular disease and colon cancer, according to Harvard Health, while higher amounts of plant-based proteins aren’t associated with these same health implications.

Just like with any of the other foods on this list though: balance and moderation are key. Serving size may be smaller than you think. The serving for protein is 3-4 oz. , or approximately 100g, which is about the size of one’s palm or a deck of playing cards.

As such, here’s a list of some high-protein plant foods that offer a host of nutritional benefits:

• Tofu
• 10-19 grams of protein per 100g
• Chickpeas
• 19g of protein per 100g
• Lentils
• 9g of protein per 100g
• Quinoa
• 6g of protein per 100g
• Soybeans
• 12g of protein per 100g
• (Tofu, tempeh, and edamame actually all originate from soybeans)
• Hempseed
• 27g per 100g
• (This means it has more protein per 100g than both chia seeds and flaxseeds!)

About plant-based proteins: To get full proteins like those in meat, it’s best to mix legumes and whole grains. Pairing the two together ensures all essential amino acids are present.

• Takeaway: dairy can be a great source of macronutrients and micronutrients, and it can also help with fertility. If you can’t eat dairy, choose an alternative that is similar to dairy in terms of its health benefits.

Did you know that three servings of full-fat dairy products per day may increase fertility by up to 70%?

Popular sources of full-fat dairy include whole milk, yogurt , and cheese. When picking yogurt, it’s important to avoid ones with a lot of added sugar—less than 10g per serving is best. If you are looking for higher protein options, Greek yogurt or quark are the highest.

But if you don’t want to eat dairy because of moral reasons or because you can’t handle it, you might want to try a dairy alternative.

Check out the table above for a side-by-side comparison.

Remember that when you pick an alternative, you should still put calcium, vitamin D, and phosphorus at the top of your list of priorities.

General PCOS Diet Advice

Oftentimes, how you eat matters just as much as what you eat. So that being said, we have some general advice on the topic of approaching a PCOS diet:

• We encourage mindful eating at Allara, which means paying attention to your body when it comes to what to eat, when to eat it, and how much to eat.
• “Am I hungry?” and “Am I satisfied?” are good questions to ask yourself before and after you eat. You should also pay attention to your body’s signals, like feeling irritable, tired, or like your stomach is grumbling.
• Try not to shame or stigmatize certain foods.
• No snack or food is inherently “bad.” Instead, try to enjoy your favorite foods in moderation. You should talk to your dietitian and/or medical provider if you really have trouble with certain foods and finding a balance.
• Choose something simple if you’re not sure what to eat. Fruit, vegetables, plant-based proteins, and whole grains are always a good choice. Foods that are high in nutrients should make up most of your diet. Try to stay away from overly processed foods because they often have too many fats and sugars and not enough nutrients. Â .

• In conclusion, fruits and vegetables are great sources of fiber, vitamins, and minerals that are good for your health. Eat at least three servings of vegetables and at least two servings of fruit every day.

According to the Harvard School of Public Health, a diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent certain types of cancer, and promote better blood sugar levels. Specifically, “their low glycemic loads prevent blood sugar spikes that can increase hunger” – which essentially just means that fruits and veggies are great at keeping you satiated for longer.

Also, there are 9 groups of fruits and vegetables, and each one has hundreds of different plant compounds that are very good for you. (If possible, choose a rainbow of colors, to ensure that you’re providing yourself with a mix of nutrients).

Among the most nutrient dense vegetables are the following:

• Spinach
• Vitamin A levels in one cup of spinach are higher than the daily recommended amount.
• Beta-carotene and lutein are two types of antioxidants that have been linked to a lower risk of cancer. One study found that dark green leafy vegetables are high in these nutrients.
• Kale
• You can get a lot of healthy vitamins and minerals from cruciferous vegetables like broccoli, kale, collard greens, and even cabbage.
• Garlic
• People know that this small but powerful food can lower blood sugar and help keep the heart healthy.
• Sweet potatoes
• Sweet potatoes are a simple, cheap, and tasty way to get a lot of health benefits all at once. They are high in fiber, vitamin A, vitamin C, potassium, and manganese.

Any and all fruits are also an excellent way to round out a healthy diet (while also satisfying a sweet tooth!), but we’ve narrowed down some especially beneficial favorites:

• Apples
• Apples have a lot of soluble and insoluble fiber, which helps control blood sugar, improve digestion, and keep good bacteria in your gut happy.
• Blueberries
• Blueberries are known to lower your risk of type 2 diabetes, heart disease, high blood pressure, and some types of cancer. They also fight inflammation and free radicals.
• Bananas
• Bananas are a cheap and quick way to get a dose of prebiotics, which are a type of fiber that helps good bacteria grow in the gut. They also have good amounts of Vitamin B6, Vitamin C, magnesium, and potassium.
• It has been shown that both unripe and ripe bananas are good for your digestive health and blood sugar levels.

• Nuts and seeds are a healthy way to deal with PCOS symptoms because they are high in protein, healthy fats, and substances that reduce inflammation. Choose nuts as a snack in the afternoon, or add them to smoothies and salads all day long.

Nuts and seeds combine two powerful superheroes against PCOS:omega-3s and inositol.

Omega-3s are especially good at reducing inflammation in the body. This means that some hormonal pathways can be fixed up enough for better reproduction to happen.

Inositol, which used to be called Vitamin B8, on the other hand, keeps your metabolism going and also controls hormones that are important for starting your period, blood sugar levels, and insulin response. Men and women with PCOS seem to have trouble making enough inositol, which is interesting. Getting extra doses of inositol from food is one way to help ease the symptoms of PCOS.

Nuts and seeds we love include:

• Almonds
• Walnuts
• Cashews
• Sesame
• Sunflower
• Pumpkin
• Flax
• Chia

Note here on flax seeds: to get the most nutritional bang for your buck out of these, purchase pre-ground flaxseeds, or break them up in a blender before adding to foods, since the hard outer-shell will make it difficult for your body to access all the healthful components of this food if it’s digested whole, as-is.

Note about chia seeds: If you want to get more omega-3s, you can easily bake with chia seeds instead of eggs. These seeds are sometimes called “chia eggs” on blogs. These are practically unnoticeable when ground and incorporated into cakes, smoothies, and cereal. Rich in omega-3, protein, and fiber, chia seeds are some of the most nutritious seeds on this list.

10 Fruits that are great for PCOS #pcos

Which foods can I eat on a PCOS diet?

On a PCOS diet, you can eat seeds such as pumpkin, chia or sunflower seeds at any time of day. You can add them into salads or eat them on their own. Any vegetables are also allowed, with spinach, broccoli, and kale being especially beneficial and filling.

Can a low GI diet help with PCOS?

A low GI diet may help improve markers related to PCOS, such as high blood sugar, body composition, hormonal imbalance, and cardiovascular risk. Foods in a low GI diet include: an anti-inflammatory diet may further help. Try this anti-inflammatory diet meal plan.

Are high-fiber foods good for PCOS?

Examples of high-fiber foods for a PCOS diet include: Eating more lean protein (as opposed to meat that’s higher in saturated fat, like red meat and cured meats) may help weight loss, as well as keeping you fuller for longer.

Can a Mediterranean diet help with PCOS?

The Mediterranean diet can help people with PCOS manage symptoms and reach a healthy weight through choices such as whole grains, including brown rice, barley, and sorghum, and breads and pastas made from whole grains. These foods can help avoid spikes in blood sugar. Whole fruit is also a good dessert option.