Post by CaveGirlNiki on May 15, 2014 2:06:02 GMT 1
First, here is a quick breakdown of what the Paleo lifestyle (as I like to call it) is, as well as what Polycystic Ovarian Syndrome (PCOS) is. Now, I am by no means an expert on it, so I always welcome your comments as well!
The Paleo diet, short for Paleolithic diet, (also called caveman diet) is meant to mimic what our ancestors ate in the Paleolithic era. They were hunter-gathers, meaning they hunter wild game and gathered fruits and vegetables. They did not grow crops, milk cows, make cheese, process foods, etc. Essentially, you cannot eat dairy, legumes (beans, peas, peanuts, or soy), grains, or sugar. You will focus on vegetables, meats/protein, fruit, and nuts.
Polycystic Ovarian Syndrome (PCOS)
PCOS is a problem when a woman's hormones are out of balance. And that's where any simplicity in PCOS ends. Every woman with PCOS can have different symptoms including polycystic ovaries, infertility, excess androgens (male hormones), hair loss, acne, abnormal/irregular/absent menstrual cycles, excess hair growth (in all the wrong places!), weight gain, and I am sure I am missing a few others. The cause is unknown, but it is estimated that between 1 in 10 and 1 in 20 women have PCOS and it is the most common endocrine disorder in women of reproductive age.
Why the Paleo lifestyle for PCOS?
First, I like to refer to it as lifestyle. I don’t like diets, mostly because it just sounds so restrictive and to be honest, it makes me feel fat! Anyhow, it has been my experience (and the experience some others) that Paleo with a few modifications, helps a great deal with the insulin resistance that is so commonly associated with PCOS. So what are the modifications? Again, this is based on MY experience and PERSONAL research on the matter. I am NOT a dietitian or doctor!
That being said, one of the main modifications is limiting fruit intake. Now, fruit is good for you. I REPEAT, fruit is good for you! However, that depends on how much sugar it has, measured by the Glycemic Index (GI), and how much of it you eat. Thanks to our PCOS and insulin resistance, we need to be careful with our fruit. The typical rule I use is Dark or Tart. Dark fruits like cherries, blueberries, blackberries, or tart fruits like green apples or grapefruit. A few fruits to avoid: bananas, pineapples, raisins, and mangos (think Sweet fruits) these all have a high GI.
The other thing that we need to watch is which vegetables we eat. Tubers like potatoes are generally excluded from strict Paleo diets, but the rule I go by for my PCOS I call the Ground Rule. If it was grown in the ground, it's a no-go. For example, carrots, parsnips, and sweet potatoes have a high GI and we should stay away from them.
There is no hard and fast rules, but the basic gist is, if it has a high sugar content, it can spike your blood sugar and mess with your insulin resistance.
TIPS:
Always eat small amounts of fruit with a protein. For example, I like snacking on half a green apple with a small handful of walnut halves.
Watch your nut intake. Too many nuts are bad as well. This includes nut butter.
Everything in moderation.
For more info, recipes, and to see how my Paleo lifestyle is going, check out my blog www.Paleo4PCOS.com and socialize with me on Facebook.
Please feel free to chime in with your thoughts!
The Paleo diet, short for Paleolithic diet, (also called caveman diet) is meant to mimic what our ancestors ate in the Paleolithic era. They were hunter-gathers, meaning they hunter wild game and gathered fruits and vegetables. They did not grow crops, milk cows, make cheese, process foods, etc. Essentially, you cannot eat dairy, legumes (beans, peas, peanuts, or soy), grains, or sugar. You will focus on vegetables, meats/protein, fruit, and nuts.
Polycystic Ovarian Syndrome (PCOS)
PCOS is a problem when a woman's hormones are out of balance. And that's where any simplicity in PCOS ends. Every woman with PCOS can have different symptoms including polycystic ovaries, infertility, excess androgens (male hormones), hair loss, acne, abnormal/irregular/absent menstrual cycles, excess hair growth (in all the wrong places!), weight gain, and I am sure I am missing a few others. The cause is unknown, but it is estimated that between 1 in 10 and 1 in 20 women have PCOS and it is the most common endocrine disorder in women of reproductive age.
Why the Paleo lifestyle for PCOS?
First, I like to refer to it as lifestyle. I don’t like diets, mostly because it just sounds so restrictive and to be honest, it makes me feel fat! Anyhow, it has been my experience (and the experience some others) that Paleo with a few modifications, helps a great deal with the insulin resistance that is so commonly associated with PCOS. So what are the modifications? Again, this is based on MY experience and PERSONAL research on the matter. I am NOT a dietitian or doctor!
That being said, one of the main modifications is limiting fruit intake. Now, fruit is good for you. I REPEAT, fruit is good for you! However, that depends on how much sugar it has, measured by the Glycemic Index (GI), and how much of it you eat. Thanks to our PCOS and insulin resistance, we need to be careful with our fruit. The typical rule I use is Dark or Tart. Dark fruits like cherries, blueberries, blackberries, or tart fruits like green apples or grapefruit. A few fruits to avoid: bananas, pineapples, raisins, and mangos (think Sweet fruits) these all have a high GI.
The other thing that we need to watch is which vegetables we eat. Tubers like potatoes are generally excluded from strict Paleo diets, but the rule I go by for my PCOS I call the Ground Rule. If it was grown in the ground, it's a no-go. For example, carrots, parsnips, and sweet potatoes have a high GI and we should stay away from them.
There is no hard and fast rules, but the basic gist is, if it has a high sugar content, it can spike your blood sugar and mess with your insulin resistance.
TIPS:
Always eat small amounts of fruit with a protein. For example, I like snacking on half a green apple with a small handful of walnut halves.
Watch your nut intake. Too many nuts are bad as well. This includes nut butter.
Everything in moderation.
For more info, recipes, and to see how my Paleo lifestyle is going, check out my blog www.Paleo4PCOS.com and socialize with me on Facebook.
Please feel free to chime in with your thoughts!