Should you do keto for PCOS?
by Jamie Cotton, dietetic intern
Polycystic ovary syndrome (PCOS) is a hormonal condition affecting millions of women around the world. While there is no one-size-fits-all approach to managing PCOS, nutrition changes often play a vital role. The ketogenic diet (keto) has gained massive popularity for its effects on weight loss and supposed benefits for health, but is it the golden ticket for PCOS?
As fertility and prenatal nutrition experts, we, of course, have a lot of thoughts about low-carbohydrate diets, and we totally understand the appeal. However, Here's why we do not recommend that our clients follow a strict keto diet for PCOS management.
Potential for Nutritional Imbalances:
Keto prioritizes fat and severely restricts carbohydrates, potentially limiting the intake of essential nutrients like fiber, minerals, and vitamins in whole grains, fruits, legumes, and starchy vegetables. These are indispensable in PCOS management, hormone regulation, supporting gut health, and overall well-being.
Impact on Insulin Sensitivity:
While some studies suggest keto can improve insulin sensitivity in PCOS, others show mixed results. A drastic carb restriction might initially lead to lower blood glucose and insulin levels, but the long-term effects on insulin sensitivity remain unclear. At the same time, some individuals with PCOS found no significant difference or even worsening of insulin resistance while eating a very low-carb diet.
High Risk of Side Effects:
Keto can trigger side effects like headaches, fatigue, constipation, and kidney stones, primarily during the initial adaptation phase. These can be pretty upsetting for individuals already dealing with PCOS symptoms. While some proponents will tell you to “wait it out,” we really don’t think you need to suffer to manage PCOS.
Adherence and Sustainability:
The restrictive nature of keto can be challenging to sustain long-term, potentially leading to weight cycling and negative impacts on mental health. Finding a balanced, sustainable, nutritious approach is vital for PCOS management, and very low-carb diets are not easily maintained for the vast majority of people.
Personalized Needs:
PCOS is a complex condition; what works for one individual might not be suitable for another. An individualized approach, considering personal needs and preferences, is vital.
Binge-restrict cycle:
Restricting carbs might seem like a quick fix, but it often leads to intense carb cravings and even binge eating, which is worse for your blood sugar than learning how to incorporate them into a balanced eating pattern. Instead, embrace mindful eating by listening to your body's hunger cues and fostering a balanced relationship with food. Work with a knowledgeable dietitian to get support in pairing carbohydrates with protein, fat, and fiber throughout the day for more optimal blood sugar balance and nutrient intake.
Navigating PCOS and nutrition can feel overwhelming, but you don't have to do it alone! Here at Feed Your Zest, our registered dietitians can help you develop a personalized plan to optimize your well being and embrace a healthy relationship with food. Apply for 1:1 coaching here, or get started with our Insulin Resistance Mini Course today to learn how to balance your blood sugar for PCOS WITHOUT cutting out carbs.