The correct diet to counteract insulin resistance

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The correct diet to counteract insulin resistance

Studies suggest around 60-85% of PCOS sufferers have IR (insulin resistance). Insulin resistance is a key contributor to metabolic disturbance and is a driver in the pathogenesis of PCOS.

The resultant high insulin levels play a key role in causing symptoms, such as irregular periods, difficulty with ovulation, acne and unwanted hair growth, which make PCOS such a difficult condition to manage. 

Having the correct diet to counteract insulin resistance by not allowing insulin levels to rise too high is what you should be aiming for. Less insulin being produced by the body will lead to reduced androgens (male hormones) in the bloodstream, resulting in good hormone balance. 

Breakfast Recommendations for PCOS

What should I eat?

  • Eggs with lentils, spinach and avocado 
  • Fruits that are high in fibre like apples, berries and grapes 
  • whole oats or oatmeal

What should I avoid?

  • Fruit juices and dried fruit 
  • Cereal bars with high sugar content
  • White toast

Lunch & Dinner Recommendations for PCOS

What should I eat?

  • Fish with brown rice and green vegetables
  • Stir fry with peppers, onions, carrots, and other vegetables 
  • Burrito bowl with brown rice 

What should I avoid?

  • Processed meats such as bacon, sausage and canned meat 
  • Refined carbs including flour tortillas, white bread, pasta, white rice etc.
  • Fried foods including donuts, chips, crisps etc.