Recommended Macros For PCOS
If you are one of the millions of women living with polycystic ovary syndrome (PCOS), you know how challenging it can be to manage your symptoms. PCOS is a hormonal disorder that can cause irregular periods, acne, weight gain, and other health problems. One approach that can help manage PCOS symptoms is by following a diet that incorporates the right balance of macronutrients, or macros.
Understanding PCOS and Why Macros Matter
PCOS is a condition that affects the way your body produces and processes hormones, particularly insulin. Insulin is a hormone that helps regulate blood sugar levels. Women with PCOS are often resistant to insulin, which means their bodies cannot use it as effectively as they should. This can lead to high levels of blood sugar and insulin, causing weight gain and other symptoms.
One way to help manage PCOS symptoms is by following a diet that emphasizes the right balance of macros. Macros consist of carbohydrates, protein, and fat. By adjusting your macro intake to support your health, you can help regulate blood sugar, promote weight loss, and improve other PCOS symptoms.
It is important to note that not all macros are created equal. For example, consuming too many carbohydrates, especially refined carbohydrates, can cause blood sugar levels to spike and worsen PCOS symptoms. On the other hand, consuming healthy fats, such as those found in avocados and nuts, can help improve insulin sensitivity and promote weight loss.
In addition to following a balanced macro diet, regular exercise can also help manage PCOS symptoms. Exercise can help improve insulin sensitivity, promote weight loss, and reduce inflammation in the body. It is recommended to aim for at least 30 minutes of moderate exercise, such as brisk walking or cycling, most days of the week.
What Are Macros and Why Are They Important?
Macros are the three essential nutrients that your body needs in large quantities. They include carbohydrates, protein, and fat. Each macro plays a crucial role in your body's function, and getting the right balance of each can help optimize your health.
Carbohydrates are your body's primary source of energy, and they help regulate blood sugar levels. Protein is essential for building and repairing tissues, including muscles. Fat provides energy and helps your body absorb vitamins and minerals.
By getting the right balance of macros, you can help support your body's function and manage your PCOS symptoms.
It's important to note that the ideal balance of macros can vary depending on your individual needs and goals. For example, athletes may need a higher percentage of protein to support muscle growth and recovery, while someone looking to lose weight may benefit from a higher percentage of healthy fats to promote satiety and reduce cravings.
How Do Macros Affect PCOS Symptoms?
Macros can have a significant impact on your PCOS symptoms. For example, carbohydrates can cause blood sugar levels to spike, which can exacerbate insulin resistance and other PCOS symptoms. Protein, on the other hand, can help regulate blood sugar levels and support healthy muscle development, which can help manage weight gain and promote overall health.
Fats can also play a significant role in managing PCOS symptoms. Eating healthy fats, such as those found in avocados or fatty fish, can help improve insulin sensitivity and reduce inflammation, two factors that can contribute to PCOS symptoms.
In addition to carbohydrates, protein, and fats, micronutrients can also impact PCOS symptoms. For example, studies have shown that women with PCOS often have lower levels of vitamin D, which can contribute to insulin resistance and other symptoms. Incorporating vitamin D-rich foods, such as fatty fish, egg yolks, and fortified dairy products, or taking a supplement may help improve symptoms.
Another important factor to consider is the timing of meals. Eating smaller, more frequent meals throughout the day can help regulate blood sugar levels and prevent spikes that can worsen PCOS symptoms. Additionally, eating a balanced meal that includes a combination of protein, healthy fats, and complex carbohydrates can help keep you feeling full and satisfied, while also supporting overall health.
The Role of Carbohydrates in PCOS Management
Carbohydrates are an essential part of any diet, but they can be particularly problematic for women with PCOS. High-carbohydrate diets can cause spikes in blood sugar levels, which can worsen insulin resistance and other PCOS symptoms. For this reason, it is important to choose the right types of carbohydrates and keep your intake under control.
Foods such as whole grains and fruits that contain higher levels of fiber are ideal choices as they help slow down the absorption of sugar into your bloodstream. Additionally, you may want to limit or avoid sugary beverages and processed foods that contain added sugars, refined grains, and other unhealthy ingredients.
It is also important to note that not all carbohydrates are created equal. Complex carbohydrates, such as those found in whole grains, vegetables, and legumes, are broken down more slowly in the body and provide a steady source of energy. On the other hand, simple carbohydrates, such as those found in candy and soda, are quickly broken down and can cause a rapid spike in blood sugar levels.
By choosing complex carbohydrates and limiting simple carbohydrates, you can help manage your PCOS symptoms and improve your overall health.
The Best Sources of Carbohydrates for Women with PCOS
When it comes to choosing the right sources of carbohydrates for women with PCOS, there are several options that you can consider. Whole grains like quinoa, brown rice, and oats are packed with nutrients and fibre, making them an ideal choice. Fruits and vegetables such as berries, leafy greens, and cruciferous veggies like broccoli, cauliflower, and kale are also great choices as they are low in sugar but high in essential vitamins, minerals and antioxidants.
In addition to whole grains, fruits, and vegetables, legumes such as lentils, chickpeas, and black beans are also excellent sources of carbohydrates for women with PCOS. Legumes are high in fibre, protein, and complex carbohydrates, which help to regulate blood sugar levels and improve insulin sensitivity. They also contain important nutrients like iron, folate, and magnesium, which are essential for overall health and wellbeing. Incorporating legumes into your diet can help to reduce the risk of developing type 2 diabetes and other chronic diseases associated with PCOS.
How Much Protein Do Women with PCOS Need?
Protein is essential for building and repairing tissues, including muscles. Women with PCOS may benefit from higher protein diets because it can help maintain lean muscle mass and support healthy insulin function.
According to the Institute of Medicine (IOM), women over the age of 19 should aim for 46 grams of protein per day while pregnant and lactating women should aim for more. However, women with PCOS may need more protein. A study conducted with women with PCOS revealed that diets rich in protein reduced insulin resistance in study participants. Experts recommend that women with PCOS aim for at least 20% of their daily calorie intake to come from protein sources.
It is important to note that not all protein sources are created equal. Women with PCOS should aim for lean protein sources such as chicken, fish, tofu, and legumes. These sources are low in saturated fats and can help maintain a healthy weight, which is important for managing PCOS symptoms. Additionally, women with PCOS should avoid processed meats and high-fat animal products, which can increase inflammation and worsen insulin resistance.
The Benefits of Protein for PCOS Management
Protein is essential for managing PCOS symptoms. Consuming adequate protein can help regulate blood sugar levels, reduce cravings, increase fullness, and support healthy muscle development. By eating enough protein, women with PCOS may be able to manage their weight, thereby reducing other challenging symptoms such as acne, hair loss and excess hair growth.
The Best Sources of Protein for Women with PCOS
There are several excellent sources of protein that women with PCOS can consider adding to their diets. These include lean meats like chicken and turkey, fish, nuts, seeds, and legumes like chickpeas and lentils. Foods such as tofu, tempeh, and edamame are also great protein-rich additions both for vegetarians and non-vegetarians.
The Importance of Healthy Fats in a PCOS Diet
Healthy fats, such as those found in avocados, nuts, seeds, olive oil and fatty fish, can help improve insulin sensitivity and reduce inflammation, two factors that can contribute to PCOS symptoms. Additionally, consuming adequate healthy fats can help manage hunger, cravings, and improve the absorption of essential vitamins and minerals.
How Fats Can Help Improve Insulin Sensitivity in Women with PCOS
Fats can also help improve insulin sensitivity in women with PCOS. Research has shown that consuming healthy fats can help regulate blood sugar levels and reduce insulin resistance, which can improve PCOS symptoms. Including healthy fats in your diet is an excellent way to support your overall health and optimize your PCOS management.
The Best Sources of Healthy Fats for Women with PCOS
If you are looking to add more healthy fats to your diet, consider foods such as avocados, nuts like almonds and walnuts, seeds like chia and flaxseed, and fatty fish like salmon, mackerel or sardines.
How to Calculate Your Ideal Macro Ratios for Managing PCOS
To optimize your PCOS management, you should strive to achieve a balance between your macronutrients. Experts recommend that women with PCOS follow a macronutrient ratio within the range of 40-50% carbs, 20-30% protein, and 30-40% fat. However, it is important to work with a nutritionist or healthcare professional to determine the right ratio, desires, and needs.
Tips for Meal Planning and Prepping to Meet Your Macro Goals
Meeting your macro goals can seem overwhelming at first, but meal planning and prepping can make it more manageable. Start by planning your meals, writing a grocery list, and cooking your meals all at once. That way, you only need to worry about meeting your macros a few times a week instead of every day.
Common Mistakes to Avoid When Trying to Meet Your Macro Goals
When trying to meet your macro goals, it can be easy to make mistakes. One common mistake is not understanding your measurement portions. It is crucial to weigh your food and beverages to ensure you are consuming the right portion sizes. Additionally, too strict macronutrient counting can sometimes result in consuming unhealthy foods or not enough fiber. Be sure to follow a balance approach and listen to your body.
Supplements That Can Support a Healthy Macro Balance for Women with PCOS
In addition to diet, supplements can also help promote healthy macro balance for women with PCOS. Omega 3 fatty acids and Vitamins D and B complex may help improve the management of PCOS symptoms. It is advisable to consult a healthcare professional to know which supplements are right for you.
By following a balanced diet that emphasizes the right macronutrient balance, you can help manage your PCOS symptoms and improve your overall health and well-being.
