PCOS Nutrition – An Interview with Expert Angela Grassi, MS, RDN, LDN
Remember that series we kicked off a few weeks ago with Steph on the versatility of plant based proteins in a fertility fueling diet?
Well, we’re back again today with a great interview with the nationally known PCOS Nutrition Expert Angela Grassi, MS, RDN, LDN.
Though I personally have not struggled with PCOS, I’ve found many of my clients and friends do. We even had our fabulous Warrior Woman, Abbey Sharp, discuss her struggle with this diagnosis here on Bumps to Baby.
So, in an effort to bring you the most current, up to date research and recommendations on this area of fertility, I chatted with Angela. She’s such a lovely woman, inside and out, and a truly great resource for all things PCOS!
Please join me in welcoming Angela to community here today!
What are the current nutrition recommendation for managing PCOS while trying to conceive?
There aren’t any formal nutrition guidelines for women with PCOS TTC but we do see some modifications can make a difference. A major reason why women with PCOS have a harder time conceiving is due to elevated insulin levels which cause the ovaries to produce higher levels of testosterone and throwing off the ratio of sex hormones that are supposed to regulate ovulation. Instead of ovulating each month, women with PCOS tend to experience irregular cycles and have immature follicles.
A big focus on nutrition for these women is to improve egg quality and ovulation, as well as lower insulin levels. Focusing on low GI, antioxidant rich foods can really help. Limiting red meat and including plenty of plant based proteins and fish has also been shown to be helpful for fertility.
Regular exercise can also help to improve ovulation. Several studies that have compared a low calorie diet (1400) versus a 3 day structured exercise program found the exercise group had better ovulation.
What is the most important thing to remember about PCOS when seeking nutritional guidance?
Insulin resistance leads to infertility by affecting ovulation and preventing egg maturity and quality. There are many supplements that have been shown to help women with PCOS ovulate and can improve egg quality. This includes fish oil, vitamin D, co enzymye Q10, n-acetylcysteine (NAC), and myo-inositol. Some studies have shown NAC and myo inositol to work equally as well as metformin in women with PCOS.
A lot of times women with PCOS have a hard time following a healthy diet due to increased cravings for carbohydrates. Aggressively targeting insulin resistance through diet, exercise, medications, and supplements can help with cravings.
Weight loss can improve both metabolic and reproductive aspects of PCOS but is more difficult for women with PCOS. Even if women with PCOS don’t lose weight, making modifications to their diets can improve their fertility and optimize their health.
What are the best resources to learn more about PCOS nutrition?
I founded the PCOS Nutrition Center as a place that provides accurate and reliable nutrition information for women with PCOS. Dietitians can use this site for articles, webinars, patient handouts, supplements, books, and other resources for their patients.
PCOS: The Dietitian’s Guide is a must for RDNs who work with PCOS women.
Do you feel organic is necessary as part of a PCOS Nutrition Plan?
Environmental contaminants can be endocrine disrupting and can affect fertility. Because women with PCOS already have an imbalance in sex hormones, I do recommend organic whenever possible to reduce their exposure to environmental contaminants.
Wow, what a great synopsis Angela!
Please head on over to the PCOS Nutrition Center and check out the wonderful array of further information she has for you!