PCOS Nutrition Center Articles/Blog

Bored of drinking just water? Looking for a little flavor but without the calories and sugar? The Institute of Medicine recommends most adult women need an average of 9 cups of fluid each day. As with food, not all beverages are created equal, for taste and especially health. Here’s our picks for the best beverages to drink if you have PCOS.

Coffee

We recommend getting most of your fluid from water itself, but a daily cup (or two) of coffee has been shown to be good for PCOS. Studies suggest that moderate consumption of both caffeinated and decaffeinated coffee may lower risk of type 2 diabetes and insulin resistance in young and middle-aged women. The phenolic compounds, antioxidants, and lignans present in coffee may improve glucose metabolism and insulin sensitivity. Coffee is also rich in magnesium, which is associated with a lower risk of type 2 diabetes. So go ahead, enjoy your cup of Joe. Just be sure to limit how much sugar you put in it. For more info about coffee and how it can help PCOS, click here.

Tea

You may want to do what the British do and schedule a regular tea time in your day. Studies have shown drinking tea (hot or iced) may help improve PCOS symptoms. Spearmint tea, for example, has been shown to have anti-androgen effects in PCOS and can reduce hirsutism. Green tea has anti-inflammatory properties and may even stimulate metabolism. You will see matcha, a type of green tea, used as an ingredient in some of the smoothie recipes in The PCOS Nutrition Center Cookbook: 100 Easy and Delicious Whole Food Recipes to Beat PCOS.

Seltzer Water

A little fizz in your water may be just what you need. Seltzer water is the same as regular old water, but with carbonation. Just steer clear of fizzy water flavored with artificial sweeteners. Even better, infuse your sparkling water with lemon or orange slices, cucumbers, or mint.

Smoothies

Smoothies are a great way to stay hydrated and incorporate PCOS-fighting nutrients into your day. We have a variety of filling smoothies in The PCOS Nutrition Center Cookbook that use whole food ingredients like fruits, vegetables, chia seeds, nut butters, cinnamon and vanilla. View other great smoothie recipes here

Apple Cider Vinegar

While it’s not so tasty on its own, apple cider vinegar might provide some health benefits to women with PCOS. These benefits may include improving insulin sensitivity, fighting bacteria, and helping with digestion. Apple cider vinegar is believed to help to lower blood sugar responses after eating starchy foods. Add a splash (up to 1 tablespoon) of organic, unfiltered apple cider vinegar to your sparking or still water and enjoy with a meal.

Red Wine

Red wine provides antioxidants which can fight oxidative stress. Red wine also has anti-inflammatory properties which can benefit those with PCOS. Resveratrol, an antioxidant found in the skin of grapes, berries, red wine, and peanuts has shown encouraging results for helping restore hormone balance and fertility in women with PCOS, according to a study published in the Endocrine Society’s Journal of Clinical Endocrinology & Metabolism. The 1500 mg daily of resveratrol studied was the equivalent of drinking 2 liters of red wine daily. Just be sure to enjoy red wine in moderation due its caloric and alcohol content.

Cheers!

Source

Beata Banaszewska et al. Effects of Resveratrol on Polycystic Ovary Syndrome: A Double-blind, Randomized, Placebo-controlled Trial. J ClinEndocrinol Metab 2016;101: 3575–3581.