What is the best diet for Polycystic Ovary Syndrome (PCOS) with metabolic syndrome and insulin resistance?

From the Guidelines

The best diet for PCOS with metabolic syndrome and insulin resistance is a Mediterranean-style eating pattern that emphasizes low-glycemic carbohydrates, lean proteins, and healthy fats, as supported by the most recent and highest quality study 1. This dietary approach focuses on whole, unprocessed foods such as vegetables, fruits, whole grains, lean proteins (like fish, poultry, and plant proteins), nuts, seeds, and olive oil, while limiting refined carbohydrates, added sugars, and processed foods. Key components of this diet include:

• Consuming 25-30g of fiber daily
• Choosing complex carbohydrates with a glycemic index below 55
• Limiting added sugars to less than 25g daily
• Incorporating anti-inflammatory foods like fatty fish, turmeric, and berries
• Eating regular meals and avoiding long periods without food to help stabilize blood sugar This dietary approach works by improving insulin sensitivity, reducing inflammation, supporting weight management, and balancing hormones. Combining this diet with regular physical activity (both cardio and strength training) enhances its effectiveness, as noted in studies such as 1 and 1. For some women, supplements like inositol (2-4g daily), vitamin D, chromium, or omega-3s may provide additional benefits, though these should be discussed with a healthcare provider, as suggested by 1 and 1. Overall, the goal is to achieve a balanced and healthy dietary composition that supports weight loss and improves overall health outcomes for women with PCOS, as emphasized by 1.

From the Research

Diet and PCOS

The best diet for Polycystic Ovary Syndrome (PCOS) with metabolic syndrome and insulin resistance is a topic of ongoing research.

• Studies have shown that adherence to the Mediterranean diet may be beneficial in reducing inflammation and improving metabolic symptoms associated with PCOS 2, 3.
• The Mediterranean diet is characterized by high intake of fruits, vegetables, whole grains, and healthy fats, such as those found in olive oil, and low intake of red meat and processed foods.
• Omega-3 fatty acids, which are found in fatty fish, flaxseeds, and walnuts, have also been shown to have anti-inflammatory effects and may be beneficial in improving metabolic symptoms in PCOS 4.

Key Components of the Diet

• High intake of complex carbohydrates, fiber, and monounsaturated fats, such as those found in the Mediterranean diet, may help improve insulin sensitivity and reduce inflammation 5.
• Low intake of simple carbohydrates, saturated fats, and trans fats may also be beneficial in improving metabolic symptoms associated with PCOS.
• Increasing consumption of omega-3 fatty acids, antioxidants, and dietary fiber may help reduce inflammation and improve metabolic symptoms in PCOS 2, 4.

Metabolic Syndrome and PCOS

• Metabolic syndrome is a cluster of conditions that increase the risk of developing type 2 diabetes and cardiovascular disease, and is commonly associated with PCOS 6.
• Insulin resistance, which is a key component of metabolic syndrome, may be improved through dietary changes, such as increasing intake of fiber and healthy fats, and reducing intake of simple carbohydrates and saturated fats.
• Further research is needed to fully understand the relationship between diet and PCOS, and to develop effective dietary interventions for the management of PCOS and metabolic syndrome.