Top 10 PCOS Diet Myths Debunked: Separating Fact from Fiction

Updated 7/9/24

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects many women of reproductive age.

It can cause various symptoms, including irregular periods, weight gain, and difficulty losing weight.

Diet plays an important role in managing PCOS symptoms, but there is a lot of conflicting information out there about what women with PCOS should and should not eat. There is a reason 6 PCOS Diet Rules is the most popular post on the blog (and you should read it next).

But first, let’s debunk 10 common PCOS diet myths to help you make informed dietary choices and better manage your symptoms.

10 PCOS Diet Myths Debunked

1. Myth: All women with PCOS need to follow a gluten-free diet.

TRUTH: While gluten-free diets can be helpful for some women with PCOS, it is not necessarily a requirement for everyone.

It is important to work with a healthcare provider to determine what, if any, dietary changes may benefit your individual PCOS symptoms. 

According to a 2021 survey by the National Foundation for Celiac Awareness, approximately 30% of Americans are trying to limit or avoid gluten in their diets.

For individuals without celiac disease or gluten sensitivity, there is no evidence to support that avoiding gluten is necessary or provides any health benefits.

Most people can include gluten-containing foods as part of a balanced diet.

 2.  Myth: Cutting out carbs completely is the best way to lose weight with PCOS.

TRUTH: You don't need to cut out carbs entirely. While limiting carbohydrates can be helpful for some women with PCOS, it is not necessary to cut them out completely. 

Instead, focus on including complex carbohydrates from whole grains, fruits, vegetables, and legumes in your diet. These are better for sustained energy and overall health.

3.  Myth: Women with PCOS should avoid all dairy products.

TRUTH: Consuming dairy products in moderation is typically safe for women with PCOS.

In fact, dairy products can be a good source of calcium, which is important for good bone health. Your bones will thank you later!

According to the Dietary Guidelines for Americans 2020-2025, adults should consume 3 servings of dairy or dairy alternatives per day as part of a healthy eating pattern. One serving of dairy is equivalent to:

• 1 cup of milk (fat-free or low-fat)

• 1 cup of fortified soy milk

• 1 cup of yogurt (fat-free or low-fat)

• 1.5 ounces of natural cheese

• 2 ounces of processed cheese

Dairy products provide key nutrients like calcium, vitamin D, and potassium, which are essential for strong bones, muscles, and overall health.

Individuals with lactose intolerance or dairy allergies may need to find alternative sources.

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4. Myth: The only way to lose weight with PCOS is to eat low-fat foods.

TRUTH: Healthy fats are beneficial for women with PCOS. Foods like avocados, nuts, seeds, fatty fish, and olive oil contain healthy fats that can reduce heart disease risk and improve overall health.

The Dietary Guidelines for Americans 2020-2025, indicate that healthy fats should make up 20-35% of total daily calories.

Foods that contain healthy fats are high in monounsaturated and polyunsaturated fats, which can help reduce the risk of heart disease and improve overall health.

It is important to watch portion sizes and not exceed the recommended daily intake to maintain a healthy weight.

5. Myth: Women with PCOS should avoid all sugar.

TRUTH: Limiting sugar intake is important, but you don't need to avoid it completely. Natural sugars found in fruits and vegetables can be part of a healthy diet, providing essential vitamins, minerals, and fiber.

The American Heart Association reports that the average adult in the United States consumes about 77 grams of sugar per day, which is equivalent to 19 teaspoons or 308 calories.

This is much higher than the recommended daily limit of added sugar, which is 6 teaspoons (25 grams) for women and 9 teaspoons (36 grams) for men.

Aim to stay within the recommended daily limit of added sugars.

 6. Myth: Protein is not important for women with PCOS.

TRUTH: Protein is crucial for maintaining muscle mass and promoting weight loss in women with PCOS.

Consuming lean sources of protein, such as chicken, fish, and tofu, can help keep you feeling fuller for longer.

Eating a variety of protein sources your diet includes all the essential amino acids, which are the vital building blocks of protein the body needs to maintain and repair muscles.

RELATED: 10 HIGH PROTEIN SNACK IDEAS

7.  Myth: Eating small, frequent meals throughout the day is not important for women with PCOS.

TRUTH: Eating small, frequent meals throughout the day can help women with PCOS maintain stable blood sugar levels and reduce insulin resistance.

This type of eating may also help reduce hunger and cravings.

It is important to pay attention to portion size when making food and drink choices.

Eating too much food, even healthy foods, can cause blood sugar and insulin levels to spike.

 8. Myth: Women with PCOS should avoid all grains.

TRUTH: Refined grains should be limited, such as white bread and pasta. whole grains like quinoa and brown rice can be part of a healthy diet. Whole grains, like quinoa and brown rice, can be part of a healthy diet for women with PCOS.

Swap refined grains for whole grains in meals and snacks to increase your nutrient intake.

For example, choose whole-grain bread instead of white bread, swap white rice for brown rice or quinoa, or choose whole-grain pasta instead of regular pasta. These kinds of swaps are easy and can make a big difference.

9. Myth: Women with PCOS need to follow a strict diet plan.

TRUTH: A strict diet plan is not necessary for everyone. Focus on complex carbohydrates, lean proteins, and healthy fats. Limit refined carbs, added sugars, and processed foods.

While it is important to make healthy food choices, following a stringent diet plant may make it harder to succeed. You may start feeling restricted and it is too difficult to follow. That sets you up for failure.

Work with your doctor a nutritionist to determine what dietary changes might work FOR YOU!

RELATED: 10 EASY PCOS BREAKFAST IDEAS

10. Myth: It's impossible to lose weight with PCOS.

TRUTH: Weight loss can be more challenging for women with PCOS, but it's not impossible, so don’t buy that myth!

A well-designed diet and exercise plan can help women with PCOS lose weight and manage their symptoms.

Diet is essential in managing PCOS symptoms, but there is no one-size-fits-all answer (and there never was).

The changes you make need to be part of a healthy lifestyle and your diet is a big part of that. Start small and slowly incorporate new modifications. They significantly add up over time.

Don’t Be Fooled By PCOS Diet Myths

With the right diet and lifestyle choices, women with PCOS can improve their overall health and manage their symptoms for a happier, healthier life. Use this information as a guide to help you build a plan that works best for you.

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Author Bio: This guest post was written by Aging.com. A website dedicated to everything you need for healthy aging.