‘PCOS is one of the most underdiagnosed diseases in the world, with less than 25% of women with PCOS being diagnosed’.
According to research conducted in 2020, Polycystic ovarian syndrome (PCOS) is the most common endocrine female disorder, affecting 4-18% of women of reproductive age. The prevalence of PCOS in South Asian women, especially in Pakistani women, is much higher (52%) as compared to the white population (20 – 25% in the UK).
There are still numerous myths surrounding PCOS and many women in Pakistan try to alleviate their symptoms with diet, exercise and lifestyle changes.
Since September is PCOS awareness month, FUCHSIA decided to consult our onboard dietitian Fareeha Jay for her expertise on whether women with PCOS need to eliminate sugar from their diet. Scroll down to find out what she told us.
What is PCOS & Is It Associated With Insulin Resistance?
Polycystic ovary syndrome is an extremely common condition affecting the hormone levels of women. It has an effect on the endocrine system that regulates growth, development, metabolism, mood, and sexual function. Women with PCOS may have symptoms such as excess hair growth, acne, weight gain, carb craving, fatigue, anxiety, insomnia, and heavy or irregular periods. Not everyone will have these symptoms. Some may have few of them while sometimes some women have no symptoms at all.
PCOS is associated with insulin resistance therefore extremely important to exercise, take medications (if prescribed) and eat a healthy diet. It is a common belief that all types of sugar should be cut out in PCOS. Carbohydrates such as bread, rice, roti, pasta potatoes and cereal break down into your body to glucose. Fruit breaks down into your body as fructose and dairy break down into your body as lactose. All of these are sugar. So does that mean we need to cut out all these foods from our diet?
The answer is No!!
1) Carbohydrates and PCOS
Many women completely cut out carbohydrates after their diagnosis of PCOS. Remember you are doing more harm than good. Carbohydrates are the body’s main source of energy. Cutting it out leaves you tired, lethargic and craving for high-energy foods; you might not be meeting your calorie requirements and can end up having nutritional deficiencies. Including carbs will be much more beneficial for your insulin levels.
Choose whole grain carbs such as whole meal bread and roti. Because of the fibre, the sugar release is slower keeping your insulin levels stable. To slow down the digestion make sure you include a type of protein or some healthy fats. And of course, watch your portion sizes.
2) Fruit and PCOS
Fruit has fibre, vitamins, minerals, antioxidants, and water. Cutting fruit out is not the solution. For a slower release of fructose why not pair your fruit with a protein or healthy fats.
For example, couple up your fruit with yoghurt or peanut butter.
3) Dairy and PCOS
Online and on social media, advice is given to cut out dairy. However, there is no strong scientific evidence to back this up. There are some studies showing that there might be a link between acne and dairy. But otherwise continue having your dairy as you are missing out on extremely important nutrients such as protein, B vitamins, iodine, and riboflavin.
Moderation Is Key!
“Yes, you need to reduce the intake of these foods but keep in mind that they also have a place in a nourishing and balanced diet. Think about the amounts and how often you are having them”, Recommends Fareeha Jay
When we talk about reducing sugar intake, we imply chocolates, biscuits, mithai, halwa and cakes—trying to reduce free sugars in our daily diet. Free sugars include all added sugars to food and drinks. It also contains honey, syrups and any sugar present in fruit and vegetable juices, smoothies, purées, and pastes. This is because for such sugars the structure of the cells has been broken down.
Yes, you need to reduce the intake of these foods but keep in mind that they also have a place in a nourishing and balanced diet. They are associated with birthdays, family outings, or parties with friends. Think about the amounts and how often you are having them.
The information in this article was provided by Fareeha Jay. She is a Registered Dietician based in Plymouth. She is working as a Diabetes specialist, delivering educational sessions to people newly diagnosed with Type 2 Diabetes. She also runs her private practice. Her work entails online consultations with South Asians all over the world. If you wish to view her work, below are the links to her social media handles;
Instagram: https://www.instagram.com/dietitian_fareehajay/
Twitter: https://twitter.com/FareehaJay
Youtube: https://www.youtube.com/channel/UCSXc-Vg8wc2SdY8Jh7TK45A
