Polycystic Ovarian Syndrome (PCOS) is a condition that affects hormones, yet among all of the hormone imbalances insulin resistance is central. Science hasn’t found the reason “why” insulin resistance arises, but it has consistently been observed as being part of the condition.
What does it mean to be insulin resistant? All cells need to be able to respond to insulin in order to make energy. When cells don’t respond to the insulin signal, it results in higher insulin levels in the blood. In some people, this results in the ovaries producing more testosterone which can interfere with the regular cycling of estrogen and progesterone, disrupting ovulation. So addressing insulin resistance is critical to normalizing hormone balance in PCOS.
As a result of insulin resistance, there is an overproduction of a group of hormones called androgens. These hormones are at the root of many of the symptoms of PCOS including irregular cycles, excess hair growth, and jawline acne. Insulin resistance can also make ovaries non-responsive to hormonal signals for ovulation. Improving insulin sensitivity is central to PCOS management.
Three steps to improving insulin resistance is through diet.
Carbs matter: The type and amount of carbohydrate can make a difference for insulin sensitivity. Too many fast-burning carbs like refined grains and added sugars make insulin resistance worse. Fiber-rich carbs can improve insulin sensitivity by reducing the amount of fuel (carbohydrates) that is absorbed. Foods high in fiber don’t provide as much fuel for us as they provide fuel for the helping hands in our digestive tract (also known as the microbiome). Fiber-rich foods also help us with satiety, which is the feeling of fullness.
Aim for 100-120 grams of carbohydrates per day .
Protein matters: Protein serves the important role of slowing the rate that food leaves the stomach, resulting in feeling full for longer. It also slows down how quickly fuel is absorbed into the bloodstream.
Aim for 25-30 grams of protein per meal
Eating patterns matter: Blood sugar stability needs regular tending, just like a campfire. Frequently going long stretches of time without eating during the day can cause the body to have a “stress response” more often. This stress response makes it harder for cells to respond to insulin, and can make it harder to manage hunger and cravings.
Aim to eat every 3-4 hours during the day.
*There’s a lot of information and talk about eating less frequently as described in dietary patterns like Intermittent Fasting. That may have a role in your health journey, but usually not as a starting place. We will dive into this topic and more later.
Insulin resistance isn’t always changed by diet alone. Often, diet changes are enough to help the body return to “hearing” the insulin signal, but not always. Other hormone signals that may play a role include cortisol (the body’s stress response) and thyroid (the body’s metabolic activator).
So if you’ve tried “All the diets” and are still experiencing symptoms, it might be time to take a deeper dive.
References:
Insulin Resistance: https://my.clevelandclinic.org/health/diseases/22206-insulin-resistance
Comments