The majority of people with PCOS exhibit indicators of insulin resistance, excessive body fat levels, and inconsistent hormonal functioning. All of these are successfully addressed via the Mediterranean diet.
Which Factors of the Mediterranean Diet Improve PCOS
Whole Grain
The Mediterranean diet includes whole grains and complex carbohydrates rather than refined grains, which not only prevent blood sugar rises but also give long-lasting satisfaction, fending off hunger sensations.
You’ll have ample energy throughout the day because the sugar is released gradually. It heavily depends on plant diets that contain substances that enable muscles to use blood sugar as an energy source.
Healthy Fat
A large portion of the Mediterranean diet includes healthy fats like olive oil, avocado, almonds, and seeds, which enhance insulin sensitivity and lessen inflammation, one of the main causes of PCOS.
Olive oil supplies heart-healthy monounsaturated fats and antioxidants in place of butter.
Fruits and vegetables
Furthermore, this diet is rich in fruits and vegetables, your body receives a plentiful supply of vitamins and phytochemicals, which work together to restore hormone balance.
Non-Starchy veggies: Fill up on non-starchy veggies including tomatoes, peppers, zucchini, broccoli, cauliflower, and leafy greens. These vegetables have a small effect on blood sugar levels while being high in fiber and minerals.
Fruit whole: Whole fruit has a high fiber content that makes you feel satisfied, improves digestion, and delays blood sugar absorption.
Fish
For people with PCOS, this dairy approach offers various health advantages. Fish high in omega-3s, such as salmon, can supply vital fatty acids that can help control inflammation and hormone balance.
Protein-rich legumes
To improve glycemic management and lessen insulin resistance, this diet emphasizes on protein-rich legumes like beans over animal protein sources. These modifications support improved metabolic and reproductive characteristics that are frequently related to PCOS.
Moderate Dairy products
The Mediterranean diet recommends a modest dairy intake, such as low-fat or Greek yogurt. These choices offer probiotics, protein, and calcium to support gut health. By choosing low-fat options, you can control your calorie and saturated fat intake, promoting hormone balance and metabolic wellness.
Herbs and spices
Turmeric, garlic, and cinnamon are among the herbs and spices that are widely used in the Mediterranean diet and may have health benefits for those who have PCOS. Furthermore, these organic substances have anti-inflammatory and metabolic-regulating qualities that may have a good effect on PCOS symptoms and treatment.
Health benefits of the Mediterranean diet
1- Manage Insulin Resistance with the Mediterranean Diet
According to research, the Mediterranean diet can help to reduce insulin resistance, which affects 50–70% of women with PCOS and contributes to weight gain and irregular menstrual cycles. This eating plan has proven to be effective at controlling blood sugar levels, lowering fasting insulin levels, and improving insulin sensitivity.
The benefits of increased insulin sensitivity encompass weight loss, better menstrual cycles, better ovulation, less cravings, and various other good outcomes.
2- Improving Fertility via the Mediterranean Diet
We all are aware that one of the major factors contributing to infertility in women of reproductive age is PCOS.
According to the journal Human Reproduction women who follow a Mediterranean-style diet had a better likelihood of having healthy pregnancies and delivering birth.
However, some studies demonstrate that those who consume a Mediterranean-style diet (more fresh vegetables, fruit, whole grains, legumes, fish, and olive oil and less red meat) had a 65–68% better risk of having a healthy pregnancy and delivery.
Furthermore, a prior study indicates that following a Mediterranean diet may also assist to enhance sperm quality.
So, if you’re trying to get pregnant. You should eat a Mediterranean-style diet.
3- Enhancing Gut Microbiome Through the Mediterranean Diet
Women who have PCOS typically have a less diverse gut microbiota than women who do not, and this can have a significant impact on our general health and PCOS symptoms.
The Mediterranean diet effectively enhances the health, diversity, and function of the gut microbiome. This improvement contributes not only to overall health and wellness but also to the alleviation of PCOS symptoms.
4- Mediterranean Diet Helps Weight Loss in PCOS
For people with PCOS, the Mediterranean diet makes it easier to lose weight. This kind of eating, which emphasizes entire foods including vegetables, fruits, whole grains, and legumes, helps people lose weight by encouraging a feeling of fullness and feeling satisfied.
Moreover, fish and chicken are lean proteins that help keep muscle mass intact when dieting. Therefore, t
The Mediterranean diet is a successful method for tackling weight issues in the context of PCOS because it includes healthy fats from sources like olive oil and nuts, which further helps weight management.
5- Treating Non-Alcoholic Fatty Liver Disease (NAFLD) with Mediterranean Diet
Women with PCOS are more prone to developing NAFLD than women without PCOS.
Additionally, liver imaging, the liver fibrosis score, inflammatory/oxidative biomarkers, and glycemic status indices in non-fibrotic NAFLD patients have all shown improvement with a 6-month dietary counseling regimen to follow the MedDiet.
6- Mediterranean Diet, Extra version of olive oil Helps to maintain blood pressure
The MedDiet is a combination of different foods and healthy lifestyle choices. In the case of insulin resistance (IR), some dietary components high in polyphenols may be more effective at controlling blood pressure and offering vascular protection.
Notably, extra-virgin olive oil (EVOO) with high levels of polyphenols appears as a key component in this context, capable of improving body composition and decreasing blood pressure in obese hypertensive women.
Diet Sample
Early Morning
- Take a warm glass of lemon water. This will help you in the morning boost your metabolism and clean out your digestive system.
Breakfast
- Red poha, chia with milk, apple, sunflower (super seeds), and walnut
- Toast with avocado, mushroom, and tomato
- poached eggs with avocado, olives, and herbs on top.
Snack
- Sprouts Poha with pumpkin seeds & vegetables
- bowl of different vegetables like kale, broccoli, carrots, cucumber, and tomatoes.
Lunch
- Brown rice with steamed vegetables
- Rice with drumstick sambar
- Pumpkin and besan paratha with garlic chutney
Snack
- Colorful fruit bowl with toasted flaxseeds (good for digestion).
Dinner
- Chickpea salad with mixed bell peppers and olive oil with lemon dressing
- Vegetables with grilled fish or chicken
Conclusion:
In conclusion, those with PCOS may find the Mediterranean diet to be a viable treatment.
These dietary options may help with managing weight, reducing inflammation, and improving insulin sensitivity—all of which are factors in PCOS.
The Mediterranean diet offers a well-rounded and balanced approach that may benefit the general health and well-being of people with this condition, while further research is necessary to fully understand the degree of its impact on PCOS.
It’s always recommended to consult with qualified dietitians or medical professionals for personalized counseling and to choose the most appropriate and best dietary plan based on individual needs and goals.
Start feeling healthier with the support and expertise of Clinical Nutritionist Sania Gul. Book an appointment at Nutrition by Sania for Personalized Meal Planning, Nutrition Advice, PCOS, Weight Management Issues, and Support.
FAQs
Is PCOS suited to a Mediterranean diet?
It lessens risk factors like dyslipidemia, metabolic syndrome, hypertension, and obesity. Additionally, there is proof that a Mediterranean diet improves blood glucose regulation and reduces the prevalence of type 2 diabetes.
Which diet is most effective for PCOS belly fat?
In persons with PCOS, low glycemic diets may lower insulin resistance, fasting insulin levels, and belly fat more successfully than high glycemic diets. Low glycemic may lower insulin levels in PCOS sufferers. Consequently, this might facilitate weight loss.
Does the Mediterranean diet allow Dairy or Dairy products?
The Mediterranean Diet doesn’t require you to give up dairy. In actuality, low-fat cheese and yogurt play a significant role in the strategy. Low-fat milk, Greek yogurt, or kefir are excellent substitutions.
Sources
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7359750/