PCOS Guide for Teens:
PCOS Nutrition Guide
 What is PCOS? |
PCOS Meal Planning |
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PCOS Sample Menu |
| PCOS Meal Assessment |
Metformin and Insulin |
| Reading Labels/Food Shopping |
Glucose Tolerance Test |
| PCOS-Friendly Recipes |
PCOS Resources |
Diet and exercise are important parts of managing PCOS. This is because young women with PCOS often have higher levels of insulin (a hormone) in their blood and many have trouble maintaining a healthy weight. This guide was created to help you understand how your body uses the food you eat and what foods work to keep your insulin level down. Knowing the right foods to eat as well as the kinds of food to limit can improve the way you feel and help you to lose weight, too. Eating well, staying active, and maintaining a healthy weight (or losing even a small amount of weight if you are overweight) can help improve PCOS symptoms.
What do I need to know about insulin and carbohydrates?
The insulin level in your blood goes up after you eat. It goes up the most after you eat or drink something that contains carbohydrates. Carbohydrates are found in grains (bread, pasta, rice, cereal, and potatoes), vegetables, fruits, most snack foods (such as chips, cookies, and candy), and drinks like soda and juice.
Are all carbohydrates the same?
No. If you eat 2 foods that have the same amount of carbohydrate, they may have a different effect on your insulin level. This effect has a lot to do with the type of carbohydrate the food has. Carbohydrate foods with fiber are usually the best to eat if you are trying to keep your insulin level down. Sugary foods or refined grains (like white bread and white rice) can cause insulin levels to go up. Foods like these are not very filling which means you may feel hungry shortly after eating them. Try to choose high-fiber, low-sugar carbohydrate foods most of the time.
| Instead of: |
Choose: |
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| Sweetened juice, canned fruit in heavy syrup, or sweetened applesauce |
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Fresh fruits or frozen/canned fruit without added sugar, or unsweetened applesauce |
| Starchy vegetables such as potatoes, corn, and peas | |
Non-starchy fresh vegetables or frozen/canned vegetables such as broccoli, spinach, and carrots |
| Refined grains made with white flour such as white bread, pasta, bagels, and white rice |
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Whole grains such as whole wheat pasta, brown rice, and whole wheat bread |
| Sugared cereals such as Lucky Charms®, Fruit Loops®, or Frosted Flakes®, and other sweetened grains such as cereal bars (Nutrigrain Bars®), breakfast pastries (Pop tarts®), and donuts |
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High fiber cereals such as Kashi®, shredded wheat, or All Bran®. Try to have a cereal that has at least 5 grams of fiber per serving. Sprinkle 1/2 cup of bran cereal or unprocessed bran on a low-fiber cereal to increase the fiber |
| Sugary drinks such as soda or juice |
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Sugar free or low sugar drinks such as water, diet soda, Crystal Light®, Fruit20®, Powerade Zero®, Vitamin Water 10®, and seltzer water |
| Sugary foods such as cookies, cakes, and candy | |
Sugar free, light, or “no sugar added” foods such as Jello®, popsicles, yogurt, and pudding |
Do I need to buy special foods?
No. You don't need to go out of your way to buy special foods. Just like with any healthy diet plan, your meals should include a healthy balance of vegetables, fruits, whole grains, lean meats, and healthy fats. Most foods fit into a healthy diet for PCOS, but you should read food labels to help you pick out the best choices. Look for high fiber grains rather than low fiber grains like white rice, pasta, or white bread.
Don't be fooled by fat-free treats. They usually have a lot of added sugar. Look for brands that have the least amount of sugar and the most fiber. It is also important to know that some sugar-free foods (such as baked goods) can raise your insulin levels because they are made with refined grains such as white flour. Other sugar-free foods have almost no affect on insulin because they are also carbohydrate free. These foods (such as sugar free Jello, diet soda, Crystal Light, and sugar-free popsicles) make great additions to a PCOS diet.
Are “carbs” unhealthy?
No! Carbohydrates give your body needed energy. Some people think that eating carbs will make them gain weight, but carbs will make you gain weight only if you eat too many of them. Many other important nutrients come from carbohydrate foods, so eating no carbs is not a good idea. Because high-fiber carbohydrates foods are high in other nutrients and help you feel full longer than sugary carbohydrates, it is best to choose these as much as possible.
What about non-carbohydrate foods such as fats and proteins?
Non-carbohydrate foods include protein foods such as beans, hummus, nuts, peanut butter, tofu, eggs, fish, chicken, meat, and vegetarian meat substitutes, and fats such as oil, salad dressing, and avocado. Combining foods that contain protein or fat with a carbohydrate will help to slow down the absorption of the carbohydrate and keep insulin levels low. For example, have peanut butter or hummus on bread rather than just plain bread.
Keep in mind that some fats are much healthier than others. Healthy fats are found in olive oil, canola oil, nuts, avocados, and fish. Choose healthy fats and proteins over butter, margarine, mayonnaise, full-fat cheese, and red meat.
Do I need to follow a diet that is extra high in protein?
No. Really high protein diets (such as the Atkins diet) are not a good diet option for teens because they can be low in some important nutrients such as fiber, the B vitamins, and vitamin C. It is also important to remember that even if you limit your carbohydrate intake, overeating fat or protein can cause weight gain. You should aim for a diet that has a balance of protein, carbohydrate, and some fat.
What does low glycemic index mean?
Glycemic index is sometimes used to describe how a food affects blood sugar-the higher a food raises blood sugar, the higher the glycemic index. High-fiber complex carbs have a lower glycemic index than simple carbs. Combining a carbohydrate food with another food can lower the glycemic index because it helps your body absorb the carbohydrate more slowly.
If I choose the right foods, do I need to be worried about my portion sizes?
Yes! How much you eat has a big effect your insulin. For example, your insulin will go up much more if you have 3 cups of pasta than if you have 1 cup of pasta. This means it is usually better to have small meals and snacks during the day than it is to have fewer really big meals. This will keep your insulin level lower throughout the day.
Is it important for me to exercise?
Yes! It is really important that girls with PCOS exercise because exercise brings down insulin levels and can help with weight loss. Exercise can be especially helpful in bringing down insulin after a meal. So, if possible, go for a walk after you eat a large meal. Any increase in exercise helps, so find an activity, sport, or exercise that you like to do. If you aren't doing a lot of exercise now, start slowly, and build up to your exercise goal. If you exercise sometimes, try to exercise regularly. Work towards exercising at least 5 days a week for 60 minutes. The more the better!
Things to remember if you have PCOS:
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Next: PCOS Meal Assessment |
Updated: 6/19/2009
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