In this brief text, we will answer the question, “Can you eat chicken with PCOS?”. We will also answer other questions related to the subject, including what is PCOS, its symptoms, what types of foods you can eat if you have PCOS, and more.
Can you eat chicken with PCOS?
Yes, you can eat chicken if you have PCOS. Chicken is a lean protein which is a nutritious and filling food option to include in your diet.
What is PCOS?
PCOS is a common female health condition that causes hormonal imbalance and problems with metabolism. The ovaries secrete excessive amounts of testosterone, which is a male hormone whereas oestrogen, the female hormone is underproduced.
Those who have PCOS have an irregular menstrual cycle or may not menstruate at all.
What are the symptoms of PCOS?
The symptoms of PCOS may vary from person to person. However, some of the symptoms of PCOS are:
- Irregular or entirely missed periods
- Multiple cysts in ovaries due to the overproduction of androgens
- Weight gain
- Thinning of hair
- Male pattern baldness
1 out of 10 women of reproductive age may experience PCOS. It can also lead to other serious health problems, like cardiovascular diseases, diabetes, depression, and a high risk of endometrial cancer.
How does your diet affect PCOS?
Your diet affects PCOS in two ways mainly. These two ways are insulin production and weight management. Insulin has a very important role in PCOS, which is why it is crucial that you manage your insulin levels with your PCOS diet.
Women who have PCOS have insulin resistance. Insulin resistance is one of the root imbalances in most cases of PCOS. It is very important that you follow a diet that meets your nutritional requirements, helps you maintain a healthy weight, and promotes good levels of insulin.
When you have insulin resistance, your body tries to pump more insulin to keep your blood sugar levels normal, and when your insulin levels go high, your ovaries may produce more androgens, such as testosterone.
What type of foods should you include in your PCOS diet?
What you eat affects PCOS directly. Although there is currently no standard diet for PCOS, there are certain foods that are healthy and can help you with PCOS. There are three types of diets that can help you with the management of PCOS symptoms, including
Foods like berries, fatty fish, extra virgin olive oil, and leafy green vegetables are anti-inflammatory foods that help reduce symptoms related to inflammation like fatigue.
The DASH diet
The DASH diet is recommended by doctors to lower your blood pressure and reduce the risk of hypertension and heart disease. However, the DASH diet can also help you to manage the symptoms of PCOS.
The DASH diet includes foods like fish, poultry, fruits, vegetables, whole grain, and low-fat dairy products.
Low GI diet
Foods that have a low glycemic index are digested by your body slowly, meaning that such foods don’t cause your insulin levels to spike as compared to other foods like carbohydrates. Foods that have a low glycemic index include tomatoes, apples, berries, broccoli, lettuce, legumes, quinoa, oats, peanuts etc.
What type of foods should you add to your diet if you have PCOS?
You need to add high fibre vegetables, lean protein, and anti-inflammatory foods if you have PCOS. You should add High fibre foods to your PCOS diet because foods that are high in fibre help combat insulin resistance by slowing digestion and not causing your blood sugar levels to increase rapidly.
High fibre foods also help your body fight inflammation. Your PCOS diet should include the following foods:
- Chia seeds, flax seeds, sunflower seeds
- Whole grains, quinoa, brown rice, white oats
- Legumes, lentils, chickpeas, beans
- Salmon, tuna, chicken without skin, turkey, beans, tofu, peas etc
What foods should you avoid if you have PCOS?
You should avoid processed, fried foods, sugary beverages, excessive red meat, and refined carbohydrates should also be avoided. Here are some foods that you should not eat if you have PCOS:
Processed foods are harmful not only because they interfere with your weight loss, but also because such foods can destroy the gut microbiome. Processed foods include sweetened cereals, cakes, candies, cookies, ice cream and refined carbohydrates.
Those who have PCOS cannot process carbohydrates because of high insulin levels. This is why you should limit refined carbs as they are also nutrient void carbohydrates. Refined carbohydrates include pizza dough, regular pasta, white bread, white rice, saturated fats, and trans fats.
High-fat foods are not a good option to include in your PCOS diet. Instead, add healthy fats to your diet. Saturated fats that you need to avoid are butter, fatty cuts of meat, and bacon. Trans fats food sources include margarine, doughnuts, and french fries.
What are some healthy PCOS recipes that you can make for yourself?
One of the best ways you can reverse PCOS symptoms is by changing your lifestyle habits, including your diet. Click here for 37 healthy PCOS recipes.
In this brief text, we answered the question, “Can you eat chicken with PCOS?”. We also answered other questions related to the subject, including what is PCOS, its symptoms, what types of foods you can eat if you have PCOS, and more.