Coming in at number 2 in the list are fried foods, particularly fast foods that are extremely high in unhealthy fats.
Fried foods are fried in oil, which is high in saturated fats and trans-fats.
These foods increase the risk of inflammation, cancer risks, weight gain and more — not to mention that they taste terrible (well, in my personal opinion!).
Fried foods are also bad because they have the same effects as foods high in sugar. In other words, they provide the fuel for energy while also boosting blood sugar levels too much and causing a crash later on.
The takeaway: avoid fried foods as much as you can!
Sweet drinks are one of the most insidious ways to impact your PCOS.
They are absolutely jam packed with sugar.
Like with refined carbohydrates, sugar in foods triggers insulin release, which helps the sugar enter cells.
But as with refined carbohydrates and sugars, this process can lead to too much sugar being stored as fat.
In other words, it's not just about weight gain (though there is that) but also the impact on your PCOS.
Avoid sugary drinks regularly in order to prevent insulin spikes and to stop your body from overproducing the male hormones like testosterone.
The takeaway: avoid sugary foods and drinks as much as you can!
Processed meats are another big no no for people suffering from PCOS because of their highly inflammatory nature.
Avoid processed meats, such as hot dogs, sausage and cold cuts because of the high amounts of saturated fat they contain.
Using leaner options like turkey or chicken will help keep your reproductive system healthy!
Keep foods that lead to inflammation in check and focus on foods rich in omega-3 fatty acids like salmon or anchovies.
These foods are low inflammation, which will also help keep your reproductive system healthy.
Equally, processed meat also contains nitrites and high levels of sodium.
The takeaway: avoid processed meats because they lead to inflammation
If you have PCOS, avoid foods with unhealthy fats such as hydrogenated or trans fat.
This helps to lower estrogen levels and can help your symptoms of the condition.
Polyunsaturated and monounsaturated fats are better for managing hormone-sensitive conditions like PCOS because they don't elevate estrogen levels in women's bodies.
By eating foods that are high in bad fats you not only increase your risk, of heart disease, diabetes, and obesity -- but also have a higher chance of worsening your PCOS symptoms.
In opposition to this, good fats (and a diet that is high in them) has been proven to have positive effects on women with PCOS.
In one study, insulin levels in women with PCOS dropped by as much as 30% in women who followed a higher fat, lower carbohydrate diet.
This is fascinating to me, as it continues to drive home the point (that I am constantly harping on about) that fat doesn't make you fat and is actually an incredible way to balance your hormones naturally.
Beyond PCOS, the inflammatory effects of bad fats can then cause other health problems like cognitive impairment, depression, and heart disease.
Even foods that sound healthy have hidden unhealthy fats, so make sure you read the nutrition facts label before adding it to your grocery list!
Make sure you focus on eating whole foods instead of processed and oily takeaway and microwave meals. Start cooking, girl!
Excess red meat has been shown to cause more inflammation in the body and reduce progesterone levels.
The consumption of excessive red meat is a lot like the issues with processed meats.
As a general rule, anything that is inflammatory is bad for your PCOS.
Equally important to the quantity of red meat is the quality of the red meat.
Try to avoid low-quality meats and instead go for organic or grass fed meats at a minimum.
The takeaway: avoid foods like hamburgers, steaks or any other foods high in bad fats because they can lead to a higher risk of increasing the intensity of PCOS symptoms.
For women suffering from PCOS, dairy may not be the best choice because of the hormones it contains.
There is a hormone called insulin-like growth factor, IGF-I, which will increase androgen production in women with PCOS when they consume foods containing dairy like milk or ice cream.
Many dairy products are also high in secret sugars and, as discussed above, women with PCOS should also avoid foods that have added sugar to them such as frozen yogurt and ice cream because some of their impact on insulin levels.
When foods high in sugar are consumed, the hormone insulin will spike and then drop shortly after.
This causes a cycle of highs and lows that women with PCOS are more likely to experience because their bodies have difficulty regulating blood glucose levels which is what leads to inflammation.
In general, women with PCOS should avoid dairy because of its inflammatory nature.
Going gluten-free is not always an option for everyone, but for women with PCOS who have the willpower to do it this can be an important step.
While the evidence supporting the impact of gluten on PCOS is limited, there is strong evidence to show that gluten is highly inflammatory.
As we already know (from the above) inflammation is one of the biggest things to avoid when choosing a solid PCOS diet.
This is something I get asked all the time: do I need to avoid soy if I have PCOS?
The short answer: if you can, yes!
Soy affects women with PCOS for numerous reasons.
For starters, soy foods are high in phytoestrogens which exacerbate insulin resistance and disrupt hormones that regulate the menstrual cycle.
Additionally, soy foods often contain goitrogenic substances (a substance that inhibits thyroid function) like some types of beans, lentils, strawberries, spinach as well as grains or nuts.
In the end, foods like soy foods should be avoided if you have PCOS.
Drinking alcohol in moderation is fine when you have PCOS, however women who have challenges with their hormones should be aware of the following.
Alcohol can increase levels of testosterone, which can lead to an imbalance with estrogen.
Alcohol may also stimulate the release of excessive amounts of luteinizing hormone (LH) and follicle-stimulating hormone (FSH), two hormones that control ovulation in women.
Alcohol can also drop blood sugar, which in turn can lead to increased sugar cravings, weight gain and a depletion of nutrients and an inability to regulate glucose levels and cause low blood sugar.
Equally, for those who are already suffering from fertility challenges (as many women with PCOS are) alcohol can have a significant effect on blood flow to the reproductive organs, which can also lead to an inability to ovulate and menstruate.
If you are a woman who struggles with PCOS it is best to avoid alcohol where you can.
This is a really tough one for me: one of my biggest vices - coffee!
If you are like me and suffering from PCOS, then here's the sad news sister: women who drink 2 cups of coffee or more per day have been shown to have significantly higher levels of estrogen during their follicular phase. Sad face!
This is especially challenging for women with PCOS who already have difficulty balancing their hormones during this phase of their cycle.
Some other beverage options for you in the meantime?
Try green tea, herbal iced teas, rooibos teas, or black tea with no sugar (no sweeteners).
I try to switch to these as much as possible but man it's hard. I just love that sweet black mud in a mug!
To summarize, foods that are often recommended to avoid if one has PCOS include any food that will cause inflammation or cause significant changes in blood sugar levels and insulin levels.
These foods include: foods high in sugar, foods that are high GI, dairy products, processed foods, sweetened drinks, excessive red meats, foods high in trans fats, and foods that contain gluten
Foods that are often recommended to avoid if one has PCOS include any food that will cause inflammation or cause significant changes in blood sugar levels and insulin levels.
These foods include: foods high in sugar, foods that are high GI, dairy products, processed foods, sweetened drinks, excessive red meats, foods high in trans fats, and foods that contain gluten.
As a general rule, dairy should be avoided if possible for women who suffer from PCOS.
There is a hormone called insulin-like growth factor, IGF-I, which will increase androgen production in women with PCOS when they consume foods containing dairy like milk or ice cream.
Many dairy products are also high in secret sugars and, as discussed above, women with PCOS should also avoid foods that have added sugar to them such as frozen yogurt and ice cream because some of their impact on insulin levels.
When foods high in sugar are consumed, the hormone insulin will spike and then drop shortly after.
This causes a cycle of highs and lows that women with PCOS are more likely to experience because their bodies have difficulty regulating blood glucose levels which is what leads to inflammation.
Bananas are good foods for PCOS because they are high in potassium and low-sugar.
People with Polycystic Ovary Syndrome may experience hyperinsulinemia, so foods that have a balance between protein and carbohydrate like bananas can be helpful as well. Bananas also help the intestines absorb minerals from other foods.
When it comes to eggs and PCOS, as with everything, it's about moderation.
Eggs are a great source of protein and when eaten with foods that have low glycemic indexes like bananas or oatmeal, can help prevent insulin spikes.
Many believe eggs the high levels of cholesterol in eggs can have damaging effects on your body, however the jury is still out on the overall impact of cholesterol.
