What is PCOS?
Polycystic ovarian syndrome (PCOS) is a common diagnosis that affects nearly one out of every ten women. (1) It’s a group of symptoms related to having a higher-than-normal level of androgens (male hormones) thought to be caused by a combination of genetic and environmental factors. (2)
Women are at higher risk for PCOS if they have a mom or sister with PCOS, or if they have obesity. (2) Any discussion regarding a diagnosis is only between you and your medical provider. Here is some general information on what the science says about PCOS and glucose.
How are insulin resistance and PCOS connected?
The main symptom of PCOS is menstrual cycle irregularities such as cycles lasting longer than 28 days, many days of bleeding, and anovulation (not releasing an egg during the menstrual cycle), but it’s more than just a period problem.
Other symptoms of PCOS result from problems with insulin, the hormone that moves glucose from the bloodstream into cells to be used for energy. When cells become resistant to insulin, the glucose level in the blood rises, which causes the body to produce more insulin to act on glucose. Too much insulin drives up the production of androgens, causing symptoms of PCOS. (2) Women can experience excess facial and body hair, acne, hair loss, weight gain, and infertility.
It is estimated that between 50-80% of women with PCOS have insulin resistance, independent of BMI and body fat distribution. (3) Having insulin resistance increases risk for gestational diabetes, type 2 diabetes, and heart disease. (3) A hallmark feature of insulin resistance is impaired glucose levels. (4)
How glucose management can benefit women with PCOS
Diet plays a crucial role in managing PCOS, because controlling carbohydrate intake can improve insulin sensitivity and help manage symptoms, ultimately leading to better quality of life and chronic disease risk reduction. (5)
Research shows high -glycaemic index (GI) and high-glycaemic load (GL) diets are linked to higher BMI, waist circumference, insulin resistance, chronic inflammation, cardiovascular problems, and other metabolic abnormalities in women with PCOS. (6) Conversely, research suggests adopting a long-term low-carbohydrate diet can be beneficial for women with PCOS by improving insulin resistance, promoting weight loss, supporting normal hormone levels, and enhancing fertility. (7)
Lifestyle Tips for PCOS
Eat low-carb: You don’t have to cut out carbs completely. Reducing carbs to less than 45% of total calories (or around 130 grams per day) can help manage symptoms and reduce disease risk (5). A sample day of ~130 grams of carbs may look like:
Breakfast: Eggs with 60 g slice sourdough toast (30 g)
Lunch: Chicken salad with 55 g roasted chickpeas (30 g carbs)
Snack/post workout: Greek yoghurt mixed with protein powder and half a banana (30 g carbs)
Dinner: Stir-fry veggies and beef with 100 g brown rice (30 g carbs)Steady glucose: Managing glucose helps insulin work properly. Keep levels steady after meals by:
Prioritising protein: Build each meal around 30 g of protein. Eggs, chicken, beef, fish, tofu, and tempeh are good options.
Go with green: Deeply coloured vegetables like leafy greens, bell peppers, and berries (yes, a fruit) provide filling fibre as well as inflammation-fighting antioxidants.
Savoury not sweet: Reach for foods that are high in protein and fat and low in added sugars and carbs whenever you can. A simple swap: top a piece of toast with smoked salmon instead of honey or jam.
Fuel with healthy fats: Fats from plant oil, nuts, seeds, eggs, fatty fish are all great options to add flavour without spiking glucoseExercise: Both aerobic exercise and resistance training can improve insulin sensitivity and androgen levels in women with PCOS. (8) Here are some exact protocols from studies that yielded results:
Cycling for 30 min three days per week at 60–70% VO2max (moderate intensity where you’re breathing a bit harder, but still able to carry on a conversation) decreased fasting insulin after just 3 months.
Walking, cycling, or any other aerobic exercise at a self-selected pace (where heart rate is ≥120 beats/min) for 30 min at least three days per week decreased androgens in 4 months.
Any exercise routine of choice that burns 14-23 kcal/kg/week (this is about 150-250 calories burned daily for an 80 kg individual) showed promising trend towards improved insulin response after 8 months.
A final note from Lingo
While there is no cure for PCOS, managing symptoms is attainable through intentional nutrition and exercise strategies. Continuous glucose monitors (CGMs) like Lingo are not medical devices nor used to diagnose or treat any medical condition. However, CGMs are a tool that can be used to help provide insights into how your lifestyle choices are impacting your glucose, which can be of great value for women managing PCOS.