This article was updated September 2024.
Studies show that the diet habits women with polycystic ovarian syndrome adopt can either be helping or hindering their condition. Research has found many women with polycystic ovarian syndrome (PCOS) are on the wrong diet track, putting their health at risk. For expert advice on how you can best support a client suffering from PCOS as a fitness professional, we recommend the following article by Talia Sparks.
What did the study show about the diet habits of PCOS sufferers?
The study, which was published in the Dietitians Association of Australia’s journal Nutrition & Dietetics, found that a large proprtion of women with PCOS are avoiding carbohydrates and consuming too much fat in an attempt to manage their condition.
Researchers Dr Kathryn Hart and Dr Yvonne Jeanes compared the food intake of thirty-eight women with PCOS and thirty women from a control group in this study. They discovered that while the total kilojoule (energy) intake was similar between the two groups, the women with PCOS were sourcing more (around 150kJ more) of their daily kilojoules from saturated fat and less (around 450kJ less) from carbohydrates, in comparison to women without PCOS.
Dietitians Association of Australia spokesperson Margaret Hays said in food terms, this means women with PCOS are eating the equivalent of a teaspoon more butter a day, and missing out on a thick slice of grainy bread or a large apple. “To improve fertility and reduce the risk of Type 2 Diabetes and heart disease, these women need to be choosing good-quality carbohydrates, with a low glycaemic index, and limiting saturated fat,” said Ms Hays, an Accredited Practising Dietitian.
Why is it important to address diet habits of women with PCOS?
As the most common hormonal disorder affecting pre-menopausal women, PCOS has a negative impact on the lives of many Australians. Recent statistics show that PCOS affects between twelve to twenty-one percent (or more than half a million) Australian women of child-bearing age.
The research conducted by Dr Hart revealed that sixty-one percent of women in her study that suffered from PCOS were insulin resistant, suggesting that even lean women with PCOS may be genetically hardwired to be at more of a health risk. In contrast, thirty-nine percent of the control group participants showed insulin resistance.
“If you do have PCOS, eating the right foods, getting regular exercise and maintaining a healthy weight can improve insulin resistance, helping to lower your risk of health problems linked with PCOS.” said Ms Hays.
“An important message for these women is to reduce saturated fats, found in foods like butter, cream, coconut oil, fatty meat and many biscuits, cakes and pastries, and to choose lower glycaemic index foods, such as wholegrain breads, legumes and oats.”
She said women with PCOS are more likely to struggle with their weight, but healthy eating will help and losing a relatively small amount of weight (5-10%) can improve many of the symptoms of PCOS.
Ms Hays also advised women to ignore current health trends, such as shunning carbohydrate-rich grains and using saturated fats like coconut oil, as evidence is lacking to back up health benefits.
Image source: SHVETS production
Nutrition tips for women with PCOS
- Choose quality grain (cereal) foods, which are higher in fibre and have a low GI, such as wholegrain bread, oats, barley and cracked wheat.
- Limit foods containing saturated fat, such as butter, cream, cooking margarine, coconut and palm oil. Instead, replace these with foods that contain predominantly polyunsaturated and monounsaturated fats such as oils, spreads, nut butters/pastes and avocado.
- Prioritise vegetables in your day, aiming to eat different types and colours. Fill half your dinner plate with vegetables, and cook at home more often, as research shows this can ‘up’ your vegetable intake by more than half a serve a day.
- Choose healthy snacks such as fruit, a small handful of unsalted nuts, carrot, celery or zucchini ‘sticks’ with dips like hummus or salsa, a slice of wholegrain fruit bread, or a tub of yoghurt, instead of biscuits, cakes, pastries or potato crisps.
References
Hart K et al. Suboptimal dietary intake is associated with cardiometabolic risk factors in women with polycystic ovary syndrome. Nutrition & Dietetics. 2016; 73: 177-83.
Boyle J and Teede H. Polycystic ovarian syndrome: An update. Australian Family Physician. 2012; 41 (10): 752-6.
A note about the Nutrition & Dietetics Journal
Nutrition & Dietetics is the scientific journal of the Dietitians Association of Australia. It’s Australia’s leading peer-reviewed journal in its field.
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