Consequently, it appears that controlling those insulin levels may ultimately help reduce at least some of the symptoms of PCOS. One way to keep your insulin under control is through diet - by monitoring your intake of carbohydrates. Carbohydrates have the greatest impact on your blood sugar levels in comparison to protein and fat. Women with PCOS are often advised to follow a moderately low carbohydrate diet (such as 45% carbohydrate, as opposed to the general recommendations of 50-60% carbohydrate).

This does NOT mean you need to eliminate all carbohydrates from your diet. Carbohydrates are a vital nutrient. They act as your body's primary energy source, allowing you to move about performing daily activities, exercise, fuel your heart, lungs and other organs, even allow the brain to function properly. Your best bet is to consume combination meals and snacks (meals that contain a mix of carbohydrate, protein, and fat). Combination meals help keep blood sugar levels stable, thus controlling the insulin response. Also important to keep in mind, the carbohydrates you choose should be high in fiber and low in sugar. High fiber carbohydrates are not only more nutritious, they will help control blood sugar and may also lower cholesterol and aide weight loss.

If you have PCOS, follow the guidelines below to help plan a healthy diet. Before making any changes to your diet, always discuss these changes with a primary care provider or Registered Dietitian.

Choose a diet rich in mostly nonstarchy vegetables (leafy greens, broccoli, cabbage, cauliflower, zucchini, etc.). Choose a diet with whole fruits instead of juices, most of the time. Choose mostly high fiber, whole grains and legumes (brown rice, whole wheat pasta, beans, whole wheat bread, whole grain cereals), and keep portion sizes moderate. Limit carbohydrates such as soft drinks, candy, cookies, cakes, sugary cereals and other "refined carbohydrates" such as white breads, rice and pasta. Choose lean sources of protein such as chicken, fish, lean cuts of beef and pork, eggs, legumes or soy products. Choose heart healthy sources of fat such as vegetable oils, tub margarine, nuts, nut butters, olives and avocadoes.

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