Benefits of Eggs in PCOS

Do you like eggs but aren’t sure how they fit into the nutrition recommendations for PCOS? Well there is some good news: Eggs are a great diet component for women with PCOS. Not only are they are wonderful protein to include with meals and snacks but they are packed with nutrients that improve PCOS. Here’s the scoop on what you need to know.

Eggs are a complete protein, which means it contains all the amino acids our body needs to maintain our muscles, eyes, nerves and tissues. The white of the egg contains most of this necessary protein. The egg yolk provides a good source of omega-3 fats, iron, folate, vitamins A, D, and E, thiamin, and choline. It is also in the yolk where you’ll get lutein and zeaxanthin, important carotenoids for eye health including dry eye syndrome.

Now that the 2015 Dietary Guidelines for Americans have dropped the guideline to limit cholesterol because it is no longer a “nutrient of concern” (previously it was recommend to keep cholesterol under 300 mg/day), eggs can be enjoyed without worry. Join Our 2800 POSITIVE Newsletters Subscriber !

Egg Labels and Claims

Cage Free: Hens are not kept in cages and may or may not have outdoor access.

Free Range: “Cage free” plus the birds must have continuous access to the outdoors.

Vegetarian-Fed: Hens eat feed with no animal by-products (feather meal and hen meal are allowed in conventional chicken feed).

Omega-3 Fortified: Hens are fed diets with flaxseed or algae, increasing the amounts of omega-3 fatty acids in the eggs by up to 20 times that of non-fortified eggs.

Organic: “Free range” plus hens cannot be given antibiotics and the feed is organic per the National Organic Standards.

Pasture-Raised or Pastured: (Not legal terms.) “Pastured eggs” come from hens that forage on bugs and grass (their natural diet). Usually found at many farmer’s markets.

Cooking Eggs

Eggs are graded by the quality of their shell and contents. AA grade eggs are regarded as the best. When cooking eggs, it’s best to avoid foods high in saturated fat and cholesterol (breakfast meats and high fat cheeses). Incorporating vegetables, low-fat cheeses and sides of whole grains and green salads are healthier alternatives. With the many ways eggs can be prepared, you won’t be bored. Here’s some ideas of what you can do with eggs:

Eggs that are hard-boiled are perfect for a breakfast on-the-go or anytime snack.

Make your own Egg McMuffin or egg sandwich using low-fat cheese and whole grain bread.

Scramble eggs adding fresh chopped herbs (thyme), peppers and low-fat cheese. Pair with a fruit salad.

Omelets don’t need to be limited to breakfast but could be a quick and healthy dinner. Add your favorite vegetables to make it more tasty and nutritious.

If you have a few extra minutes, make a frittata by putting eggs in the oven. Eat the leftovers the next day. Great paired with a salad.

Quiche is also great for leftovers and can be eaten hot or cold. If you want to save carbs you can make a crustlless quiche (See recipe below).

Egg Cautions

Eggs should be stored in their cases at 33 to 45 degrees. Surprisingly, eggs should not be stored in designated egg compartments on the refrigerator door, but in the back of the coldest part of your fridge. Eggs left out for 2 hours or more should be discarded out of potential salmonella risk. Be sure to cook your eggs until they are no longer runny.

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Does Paleo Diet Work With PCOS ?

Another possible way to modify PCOS with diet is through inflammation. Patients with PCOS have higher levels of inflammation than healthy controls even after accounting for weight – and in lean healthy women, researchers can induce inflammation by raising androgen levels.

Related to inflammation, there’s also an Omega-6 connection. Omega-6 fats are essential in small doses, but from a Paleo perspective they get dangerous quickly because in excess they’re highly inflammatory. And just as you might expect, they’re bad news for PCOS. These researchers found that Omega-6 fats may actually directly encourage androgen production, and that Omega-3 supplements helped women with 

PCOS by reducing the Omega-6:Omega-3 ratio.

So what to do?

The connection with inflammation suggests an anti-inflammatory diet – which Paleo already is, so there’s no real need to go very far afield. Eating plenty of fish and seafood for the Omega-3s is always a good idea, and limiting quantities of nuts and seeds also helps: they’re very high in Omega-6.

PCOS and Diet: Strategies in Review

Just to quickly recap all the things that the various studies suggest for PCOS:

Limit nuts, seeds, seed oils, soy, and “vegetable oil” (Sources of Omega-6 PUFA, most of which aren’t Paleo anyway) and eat more fish and seafood (Omega-3). Eating more fish may also help because fish contains Vitamin D, which this paper suggests could also be therapeutic.

Eat more olive oil too, while you’re at it: this study found that monounsaturated fat could be helpful.

And don’t skimp on the coconut oil, either: this study suggested that conjugated linoleic acid might help with insulin resistance.

Carbs: Smarter, Not Harder.

Whether or not you go low-carb, get rid of refined carbs (crackers, pretzels, candy, soft drinks…). But remember that both a lower GI diet and a lower carb diet were effective for PCOS. This suggests that just eliminating highly refined starches like processed grains might do the trick, without needing to give up all the potential advantages of leaving some safe starch in your diet.

On the other hand, a low-carb diet is worth a try if nothing else is helping – just don’t be afraid to modify or give it up if it’s not working for you.

Reduce Inflammation

Inflammation doesn’t just come from food! Sleep deprivation and chronic stress are also surefire ways to ramp it up. On the other hand, getting plenty of sleep and practicing effective stress management techniques can be a very valuable part of recovery.

Summing it Up

PCOS is hard to deal with, and anyone who tells you otherwise is a liar. Even on Paleo, life is not going to be perfect, especially not right away! Some people might need medication or other interventions even with an absolutely perfect diet, and that’s just fine: as always, a doctor will be able to give you much more personalized feedback.

But with that said, there are strategies that can help you manage PCOS with diet and lifestyle – like finding a carb level that works for you, eating an anti-inflammatory diet low in Omega-6 fats, and reducing inflammation by getting plenty of sleep and avoiding stress. None of these things will “cure” PCOS, because PCOS can’t be cured, only managed well. But they might be a step toward effective management and an overall better quality of life, i've got for you a great offer with a Symbolic price.

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How Do I Talk to My Partner About PCOS?

Question: How Do I Talk to My Partner About PCOS?

Answer:

Depending on your relationship and when you were diagnosed with PCOS, you will most likely want to tell your partner at some point. Chances are they’ll have lots of questions. The most important thing you can do to prepare is make sure that you understand the syndrome well enough yourself to answer them.

What Causes PCOS?

PCOS is associated with an imbalance of the endocrine system but it is still not known exactly what causes those changes.

The main theories behind PCOS include genetics, a misfiring of the Hypothalamic-Pituitary-Ovarian axis and a relationship between insulin and androgen.

The Hypothalamic-Pituitary-Ovarian (HPO) axis is a hormonal control system in the body.

The hypothalmus releases gonadotropin-releasing hormone that travels to the pituitary gland, which releases a slew of hormones, including follicle stimulating hormone (FSH) and lutenizing hormone (LH).

LH stimulates the ovaries to produce androgens. One theory is that high levels of LH and androgens, such as testosterone, cause PCOS.

The insulin-androgen connection theorizes that insulin — which is typically high in women with PCOS — decrease the production of sex-hormone binding globulin, or SHBG. When SHBG is present, testosterone is carried in the blood, but if a reduced amount of SHBG is available, more free testosterone is in the blood. High insulin levels are also believed to increase the amount of androgens that the ovary produces.

Can We Have Children?

Having PCOS and pregnancy is possible, though it may a little bit more difficult. While it can be a challenge, the good news is that there are a number of treatments available.

There are lots of medications and new technologies that are available to help couple have children if they are not able to on their own. Having an idea about what to expect when starting infertility treatment can help your partner feel more in control of and less intimidated by the process of infertility treatment.

4 Things You Should Not Do With PCOS

1- Eat High-Sugar Foods

As you probably know, PCOS is linked to insulin resistance. This alters the way your body is able to process and deal with sugar. If left unchecked, it can lead to diabetes and significantly worse complications. This isn’t to say that you have to avoid all sugars or switch to artificial sweeteners, but focus on eating natural and whole foods and try to eliminate as many processed foods as possible from your diet.

2- Skip Doctor's Appointments

Your doctor can help you monitor for complications and keep you healthy. The scheduled visits are important to keep track of your health and make sure that you stay symptom-free. This is especially important if you are undergoing infertility treatment. Some of the medications can cause severe complications and you need to be monitored.

3- Ignore Your Symptoms

The good thing about PCOS is that there are a lot of medication and treatment options available. There’s no need to disregard your symptoms or assume that they are something that you just have to deal with. Check in with your doctor regularly to discuss your symptoms, and don’t be afraid to say that the treatment isn’t working.

Smoke

Smoking can increase your risk for heart disease, atherosclerosis and diabetes. You are also at a much higher risk for developing those conditions when you have PCOS, so do yourself a favor and skip behaviors that will only make that risk higher. Check with your doctor if you need help kicking the habit.

4- Keep it to Yourself

PCOS can be a challenging condition, and having a good support structure is crucial. So, if you don’t know anyone else who has PCOS or don't have anyone with whom you talk about it, find a support group. There are many organizations that offer places where you can meet other women with PCOS. Check in with your doctor for ideas, too.

Most 4 Foods To Avoid With PCOS

           PCOS is a metabolic disorder that affects 5 to 7.5% of women and is the number one cause of infertility. Women who have PCOS also have greater risk for endometrial cancer, heart disease, and diabetes. Because insulin resistance has been linked as an underlying cause of PCOS, it is important for you to avoid foods that increase your body’s insulin resistance. Some health care practitioners even believe that changing your diet can reverse some of the effects of PCOS.

PCOS Diet Tips

Overall, a diet that is low in carbohydrates will help most overweight PCOS patients lose weight and lower their bmi (body mass index).  While 50 to 60 percent of women who are diagnosed with PCOS are obese, medical research has proven that decreasing PCOS patients’ body weight by 5 percent can decrease insulin levels, regulate menstrual cycles, and improve skin. However, the high insulin levels caused by PCOS make it more difficult for PCOS patients to lose weight-especially with common low-fat, high carbohydrate weight loss diets.

To reverse PCOS and lose weight, it is important to avoid the following foods that are known to increase insulin levels:

Food #1: Sweets

Refined sugar causes elevated levels of insulin. If you have PCOS, avoid desserts and candy because they contain large quantities of sugar.

Food #2: Soft Drinks

Sports drinks and soft drinks that have high sugar content will increase your insulin level. Avoid all drinks with added sugars.

Food #3: White Bread

White bread also has a high glycemic index, which increases insulin levels. If you have PCOS, replace white breads with unprocessed, whole grains in moderation.

Food #4: White Rice

White rice should be replaced with brown rice or whole grain pastas, which have lower glycemic indexes. When possible, choose complex, unrefined carbohydrates instead of refined carbohydrates to decrease your insulin levels.

PCOS and Carbohydrates

Because high levels of insulin can worsen all the symptoms of PCOS, which can result in greater health risks, a low glycemic index diet is recommended. A diet that decreases your intake of carbohydrates to 40 percent or less is also recommended. It also helps to combine carbohydrates with proteins or healthy fats, and to eat small portions of carbohydrates throughout the day instead of all in one meal.