PCOS Nutrition 101

The Hidden Epidemic of Hormonal Imbalance in Women

If you've been experiencing irregular periods, stubborn acne, mood swings, or weight gain that just won't budge, you’re not alone. Polycystic Ovary Syndrome (PCOS) affects up to 10% of women worldwide, making it one of the most common hormonal disorders in women of reproductive age. Despite its prevalence, many women find themselves confused and frustrated by the lack of clear solutions. But what if the key to better hormonal health lies in what you eat?

The Hormonal Rollercoaster: Navigating the Ups and Downs of PCOS

PCOS is a complex hormonal disorder that brings with it a wide range of symptoms. It can cause irregular menstrual cycles, fatigue, unwanted hair growth, acne, and even lead to more serious conditions like insulin resistance and infertility. The hormonal imbalances at the core of PCOS, particularly involving insulin and androgens, can make managing these symptoms a daily challenge. 

Research shows that these hormonal disruptions are closely tied to insulin resistance and inflammation, making blood sugar management key to managing PCOS.

Low-Glycemic Load Diet: The Foundation for PCOS

The cornerstone of any PCOS diet is its low glycemic load (GL). A low-GL diet focuses on foods that do not cause dramatic spikes in blood sugar, helping to reduce insulin resistance—one of the primary drivers of PCOS symptoms. Studies show that women with PCOS who follow a low-GL diet experience reduced insulin levels and improved menstrual regularity. 

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How does it work? When you eat foods high in refined sugars and processed carbs, your body releases large amounts of insulin. Over time, this can lead to insulin resistance, which in turn worsens symptoms of PCOS. By choosing high-quality ingredients—like lean proteins, fiber-rich vegetables, and healthy fats—you help stabilize blood sugar levels, reducing the frequency and intensity of symptoms.

The Muse Functional Plate

The key to managing PCOS through diet is to create a balance between protein, fats, and carbohydrates. The Muse Functional Plate provides a simple visual guide to structuring your meals for optimal hormonal health, focusing on a high-protein, high-fat approach. This plate design ensures you're consuming nutrient-dense, whole foods that support stable blood sugar levels and hormonal balance.

Focus on Whole, Unprocessed Foods that Promote Hormonal Balance

The idea behind this plate is that it allows for a balanced intake of macronutrients, reducing blood sugar spikes and supporting metabolic health. Each meal should be built around proteins and healthy fats, with non-starchy vegetables making up most (50-75%) of the plate. Starches are important too, especially in the second phase of the menstrual cycle—so don’t forget to include a small serving of starches, focusing on those that offer sustained energy and are fiber-rich. 

• Lean proteins: eggs (organic, pasture-raised), poultry (pasture-raised), beef, lamb, bison (grass-fed), fish (wild-caught, low-mercury), tempeh, protein powders (pea, hemp, collagen), and full-fat yogurt (we recommend A2 cow, goat or sheep yogurt) 
• Fiber-rich vegetables: leafy greens, cruciferous veggies, asparagus, zucchini, cucumbers, mushrooms, celery, leeks, etc. 
• Healthy fats: olive oil, avocado and avocado oil, flaxseed oils, coconut oil (unrefined), chia seeds, hemp seeds, flaxseed, etc. 
• Starches: sweet potatoes, squashes, berries, legumes, quinoa, buckwheat bread, etc. 

This doesn’t mean you need to eliminate all high-glycemic index foods (foods higher in sugars, like certain fruits or refined carbs). Instead, the goal is to learn how to balance these sugars effectively. Here are a few strategies to help manage glycemic impact:

• Save carbs for the end of the meal: Delaying carbohydrates until the end helps prevent an immediate blood sugar spike.
• Always pair fresh fruit with protein or fat: This slows down the absorption of sugars, preventing insulin surges.
• Start your meal with a shot of apple cider vinegar (ACV): ACV can help reduce post-meal blood sugar spikes by improving insulin sensitivity.
• Add bitter melon powder and Ceylon cinnamon: While research is still developing, studies suggest that bitter melon and Ceylon cinnamon may help improve glucose metabolism and insulin sensitivity. 

PCOS Menu: A Sample Day

Here’s a low-glycemic load sample menu designed to support hormonal balance:

Breakfast: Veggie omelet made with 2-3 eggs, mushrooms, and leek, served with avocado and 2 forkfuls of sauerkraut (or another fermented vegetable of choice). Pair with fresh berries. A cup of green tea 30 minutes after breakfast

Lunch: Grass-fed steak salad with mixed greens, olives, pumpkin seeds, and an olive oil and apple cider vinegar (ACV) vinaigrette

Dessert: Plain coconut yogurt mixed with cocoa powder and cinnamon

Dinner: Grilled salmon served with steamed bok choy, sweet potatoes, and a tahini dressing (1 tablespoon of tahini mixed with 1 teaspoon of olive oil and fresh lemon juice)

Take Control of Your Hormonal Health Today

By following a balanced, low-GL diet, you can manage the symptoms of PCOS and take back control of your hormonal health. While diet is foundational, remember that managing PCOS requires a holistic approach that integrates other lifestyle factors, such as meal timing, exercise, and sleep. Small, consistent changes can add up to big improvements over time! 

For women looking to dig deeper into their hormonal health, the MUSE at-home hormone testing kit can provide invaluable insights into your unique hormone levels. With this information, you can tailor your diet and lifestyle choices to best support your healing journey.