Should Women with Polycystic Ovary Syndrome Include Nuts in Their Diets?

Eat nuts for polycystic ovary syndrome (PCOS)? Image source: Nuts for Life – www.nutsforlife.com.au

One in sixteen young women is afflicted with Polycystic Ovary Syndrome (PCOS).  In PCOS the sex hormones get out of balance.  Many women experience a decrease in ovulation and grow facial hair.  Most will have small cysts grow on their ovaries.   PCOS affects a woman’s hormones, vascular health, fertility, menstrual cycle, and insulin production.  Women with PCOS are at an increased risk for Type 2 Diabetes Mellitus (T2DM) as a result of insulin resistance due to the extra weight around their waist.  This condition affects 1 in 16 young women.  The cause of PCOS is not understood, however, it does seem to run in families.

Controlling blood sugar is critical for long-term health of women with PCOS.  It is helpful to follow a diet recommended by the American Diabetes Association.  This would include managing energy input, increasing exercise, and emphasizing carbohydrates from fruits, vegetables, legumes and whole grains.  Increase fiber to 28 grams per day and eat two or more servings of fish a day.

In addition to the above recommendations, nuts should be included in the diet.  Nuts are a good source of polyunsaturated fatty acids (PUFA’s) and monounsaturated fatty acids (MUFA’s), which are beneficial to plasma lipids.  Nuts are also a great source of both soluble and insoluble fiber.  Fiber has a positive effect on serum glucose levels by slowing the absorption of glucose in the small intestine.  Nuts also increase satiety, this being very beneficial when trying to lose weight.  Walnuts have a high level of PUFA’s.  PUFA’s have been shown to increase insulin secretion.   In 2011, Nutrition and Metabolism published a study showing that fasting insulin was greater in those individuals who were given whole nuts.  The dual effect of increased insulin secretion and slowing of glucose absorption in the small intestines resulted in a decrease of blood glucose.   These positive results were also pointed out in the European Journal of Clinical Nutrition during a study in which PCOS patients consumed 31 grams a day of nuts for 6 weeks.

In conclusion, women with PCOS may benefit by consuming about ¼ cup of nuts, including walnuts every day to help decrease blood glucose.  Controlling blood glucose in women at risk or who have T2DM is the first line of defense to long term medical problems.

WILTED BRUSSELS SPOUTS WITH WALNUTS

Source:  Mel Melcon, Los Angeles Times, December 23, 2009

6 servings

1 Tablespoon sherry vinegar

1 teaspoon Dijon mustard

2 Tablespoons walnut oil

Salt

1 Tablespoon olive oil

1/3 cup chopped toasted walnuts

1 pound Brussels sprouts

1. Prepare the Brussels sprouts:  Trim the dried bases and pull away any loose or discolored outer leaves.  Stand the sprout upright on the cutting board and slice it as thin as possible into coins.  Aim for pieces as thin as a quarter.
2. In a small-lidded jar, combine the vinegar and minced shallot, and set aside for 10 minutes.  Add the mustard and walnut oil and shake well to make a smooth emulsion.  Taste and season with salt as needed.
3. Heat the olive oil over high heat in a large nonstick skillet.  When the oil is very hot but not smoking, add the Brussels sprouts, sprinkle with on-half teaspoon salt and cook, tossing until the sprouts start to wilt, 2 to 3 minutes.  The texture should be chewy crisp rather than simply crisp.
4. Immediately pour over the dressing and remove from the heat.  Continue tossing to evenly coat the sprouts with the dressing (they will only be very lightly coated).  Stir in the walnuts and serve either warm or at room temperature.

Each serving: 153 calories; 3 grams protein; 7 grams carbohydrates; 3 grams fiber; 14 grams fat; 1 gram saturated fat; 28 mg sodium

Written by:  Sherry Schulman, Student Intern for Professor Christi Coy, MS, RD, Saddleback College

POWER UP! How to Avoid the Second-Half Slump

Feeling lethargic sometime after your main meal is common. Often called the “mid-afternoon slump”, this lull can hinder your work performance. Whether your shift is late or early, you will benefit from avoiding a crash. The key is to keeping your blood sugar stable to feed your mind and body consistently.

Here’s how to do it –

 

• Begin your day with a decent meal. It takes more than a glass of orange juice to start the day! A little nutrition goes a long way, and a whole meal lasts even longer. Include complex carbohydrates and lean proteins, such as shredded wheat and low fat ham, or oats and egg whites. Breakfast is an opportune time to include a calcium-rich food like milk or yogurt, too.

• Skip the buzz. Caffeine and high-sugar foods might perk you up temporarily but could leave you feeling flat later. Like riding a roller-coaster — the greater the rise, the faster the decline. The fall from a high feels like a slump, whereas if you maintain natural momentum there is less fluctuation in energy. Instead of short-term stimulants, opt for fresh, crisp produce for refreshment, or carbonated water for an effervescence lift.

• Be sure to include a little protein with COMPLEX carbohydrates (usually those with more fiber) to keep your energy levels stable. Digestion takes longer so the supply of sugar into the blood is gradual. Snack examples are peanut butter on Wasa crackers, or hummus and whole grain pita chips.

• Avoid large volumes of food. You know that feeling after a mega holiday meal? Yes, that’s your gut working hard on processing all that food means less blood for your brain to function, not to mention the boost in serotonin causing sleepiness. Keeping portions small-to-moderate means no “food coma” and better alertness.

• And, of course, get adequate sleep and exercise!

Debbie James, MS, RD