5 Ways the Mediterranean Diet Improves PCOS

Here are 5 ways the Mediterranean diet improves PCOS:

1. Blood sugar control 

One of the common problems with PCOS is insulin resistance. Insulin is a hormone that tells the body to use blood sugar as energy. When blood sugar goes up after a meal, insulin is released and it signals the sugar to go from blood to cells for use as energy, resulting in lowered blood sugar. In insulin resistance the body doesn’t “hear” these signals as well as it should, so more insulin is released to bring blood sugar down. High amounts of insulin cause the ovaries to produce male hormones which makes PCOS worse. The Mediterranean diet improves blood sugar control because:

• Whole grains are eaten rather than refined grains: Refined grains like white bread are digested and absorbed quickly, which causes blood sugar spikes and can contribute to insulin resistance. Grains on the Mediterranean diet are mostly whole and provide sustained blood sugar and energy levels throughout the day. 

• Intake of healthy fats common in the Mediterranean diet like olive oil, nuts, and seeds can improve insulin sensitivity.2

• Compounds found in plant foods help muscles take in blood sugar for energy use.2

2. Healthy fats lower inflammation

PCOS can cause a state of mild, chronic inflammation that can increase the risk of heart disease, type two diabetes, and others, so it’s important to get anti-inflammatory support from the diet. The Mediterranean diet is low in processed, refined fats and high in healthy fats like olive oil, avocados, nuts, and seeds. These fats have been shown to help reduce inflammation in the body, making them essential for people with PCOS to include in their diets.  

3. Hormone balance

People with PCOS tend to have imbalanced hormones, especially hormones involved in reproduction. Hormones are messengers in the body that lead and support many processes. The imbalanced hormones in PCOS mean that the body isn’t always working the way it was designed to when these hormones don’t communicate the right messages. This can result in the common symptoms and complications of PCOS like irregular menstrual cycles, weight gain, and infertility. One of the most important things to address in the treatment and management of PCOS is hormone balance. The Mediterranean diet is high in fruits and vegetables which supply vitamins as well as phytochemicals. Phytochemicals are compounds that play a role in hormone balance, so they are helpful in treating PCOS. Each color of vegetable contains different kinds of phytochemicals so eating a variety of colors ensures optimal phytochemical support. 

4. Body composition 

It’s common for doctors to recommend weight loss for those diagnosed with PCOS. It is true that studies show weight loss in overweight/obese people with PCOS is effective in improving symptoms.4 However, this can be difficult to achieve because PCOS can cause the body to be in a fat storing rather than a fat burning state. Cutting calories for weight loss can also cause muscle loss, which can exacerbate PCOS symptoms including insulin resistance. The Mediterranean diet has been shown to be effective at decreasing fat mass while maintaining muscle during a two-month study on obese women.3,4

5. Fertility 

Studies show that the Mediterranean diet may improve fertility in people with PCOS.5 The reason for this is mainly due to the previous ways that it’s shown to be helpful. 

• Improvement of body composition can regulate ovulation which increases the chances of pregnancy. 

• Hormone balance greatly increases fertility and the ability to have a healthy pregnancy. 

• The ability of the Mediterranean diet to lower fasting insulin and inflammation plays a role in all of this. 

• Large ovarian volume is associated with PCOS and infertility. Studies found that following a Mediterranean diet decreased ovarian volume and may improve ovarian function.5 

• There’s also the added protective effects of healthy fats in the Mediterranean diet that’s shown to be protective of ovarian health and ovulation.5

The Mediterranean diet is non-restrictive and sustainable long term. Remember it does take time to see results with any lifestyle change, but after some time on the Mediterranean diet people with PCOS will likely notice improved energy levels from better blood sugar control and decreased inflammation. 

Here are some sample meals to support people with PCOS in following the Mediterranean diet: 

Lunch

• Quinoa bowl with red bell peppers, olives, cucumber and chickpeas with olive oil dressing

• Whole grain pita sandwich with grilled tofu, tomatoes, sprouts, cucumbers, and tzatziki

• Tuna, kalamata olives, diced cucumbers and onions in a whole wheat tortilla with tzatziki 

• Mezze lunch plate: sliced bell peppers, whole grain pita bread, olives, tomatoes, grilled chicken, and hummus 

• Salad with spinach, brown rice, lentils, bell pepper, red onion, parsley, olive oil, and lemon juice

Snacks

• Greek yogurt with berries

• Apple slices with tahini 

• ½ banana with a handful of almonds 

• Whole grain toast with avocado spread and radish slices

• Snap peas with hummus