In this social-media dominated world, the word "diet" often conjures images of restrictive eating and extreme measures to achieve a healthy body. Amid a sea of advice urging the elimination of entire food groups, drastic calorie cuts, and the consumption of the latest superfoods, it's easy to feel overwhelmed, especially for those dealing with PCOS.
Audee Sunga-Berces, a Registered PCOS Dietitian and founder of Harmonious Nutrition, said in an interview with Cosmopolitan Philippines that "one of the biggest misconceptions about PCOS diet/nutrition is that it’s supposed to feel like a death sentence. It’s as if eating foods that make you happy are no longer an option."
According to Audee, avoiding carbohydrates at all cost to combat PCOS is a misinformed belief.
What You Need To Know About PCOS
Polycystic Ovary Syndrome or PCOS greatly affects a person's metabolism because it is characterized as a metabolic disorder that affects a woman's hormones. Women with PCOS often have elevated levels of testosterone, insulin, and cortisol in their blood. These hormonal imbalances are at the root of many symptoms, including weight management challenges, chronic fatigue, bloating, intense cravings, and irregular or absent menstrual periods.
As Audee has said, "weight management and maintaining a healthy body is harder for those women with PCOS than those without. The main difference is the method or approach in reaching that goal."
What Should You Eat If you Have PCOS?
According to Audee, PCOS diet meal plans should not be restrictive. In fact, according to a Healthline, high fiber foods can help combat insulin resistance, which is a common factor of PCOS. Proteins like tofu, chicken, and fish, omega fatty acids, and Magnesium are equally beneficial. One should also consider adding to their diet foods that help reduce inflammation such as olive oil, spinach, and tomatoes.
Here are the following meals Audee suggested:
- Spinach Omelette + whole wheat bread with a side of apple slices with skin
- Sinigang (with dark leafy greens for Fiber & Magnesium) Salmon with whole grain rice like brown, black or red rice
- Peanut Butter Oat Energy Balls for snacking
- Stir Fried Broccoli & Tofu paired with whole grain rice
Supplements can be beneficial, but they should not be solely relied upon. Audee recommends several of her favorite supplements: Inositol (Myo + D-chiro), Magnesium Glycinate, Vitamin D3, Zinc Picolinate, and CoQ10. However, she emphasizes that supplements are not magic cures and won't provide instant results. Instead, they should be viewed as "boosters" that complement the nutrients you obtain from your diet.
Start Your Journey In Building A Healthy Relationship With Food And Your Body
Curing PCOS is not an overnight process. But it is possible to heal from it with the right mindset, factual information, healthy relationship with food, and a strong support system. So don’t be harsh on yourself!
Audee reminds everyone that your cravings will continue to persist and it is not because you are *matakaw* but because "your body is only trying to communicate with you. You just have to learn how to understand its language."
Audee encourages individuals who struggle with PCOS and emotional eating [as a result] to practice a mindful approach. Always learn to step back and ask yourself "if I allow myself to eat whatever I want, is it really going to help my situation or only make it worse with guilt?"
Audee added that asking the right questions can make a big impact on your decisions, hence, one should remember to "be in control of your body and food." It should not be the other way around.
