In the PCOS culture, gluten is a trending subject. Several social media sites advise avoiding it, alleging that it induces inflammation, interferes with hormones, and worsens Polycystic Ovarian Syndrome. But what does the proof say? The fact is that there are lacunae in research outlining the connection between the two. Let’s learn more about why should people with PCOS avoid gluten and their inter-dependency in this article.
What’s gluten all about?
In wheat, rye, and barley, it is a protein. It includes gliadin and glutenin. For most individuals that have problems with gluten, the gliadin section is troublesome. Sauces, marinades, dressings, gravies, dried meats, and soups, are some examples where it is used.
However, reducing the amount of gluten in the diet may result in some health advantages. For instance, some gluten-free grains such as quinoa, brown rice, and oats are good sources of fiber, which will help in regulating blood sugar and insulin levels. However, since these do not contain as many of those healthy whole grains, it is safe to avoid refined items such as pizza, crackers, and cookies. In addition, a gluten-free diet will result in deficiencies of iron, folate, niacin, zinc, and fiber if not followed correctly. So if you have heard from friends or family members that after following this diet they saw a significant amount of weight loss, it could be because they began to have high-fiber grains and skipped high-sugar and processed starchy foods, not that they took gluten out of their diet.
Why Should People With PCOS Avoid Gluten?
PCOS is a condition of inflammation related to insulin resistance. It has been proposed that daily consumption of wheat items and other related oat grains may add to ongoing inflammation and immune system diseases.
Women with this condition have higher markers of inflammation than women without the disorder. Reducing gluten intake or maintaining a strategic distance from it might reduce inflammation, however, more exploration is required prior to prescribing gluten free-diets to all ladies with the condition.
A growing body of evidence suggests a large number of people who don’t have celiac disease may be sensitive, typically because of these inflammatory side effects of gluten. The ones who are sensitive secrete excessive amounts of a protein called zonulin in their intestines after its consumption. This protein causes the intestinal barrier to leak contents like gluten, bacteria, and other substances into the bloodstream. This may cause an inflammatory response. Women with Poly Cystic Ovarian Syndrome tend to have an inflammatory component, it is quite likely that gluten can further enhance the inflammation.
Advantages of avoiding gluten in PCOS
#1 Sets you up for weight reduction –
Heaps of calories sneak into foods that contain gluten, so staying away from them will help trim down the waistline. People in any case should be aware of the sorts of foods to purchase and consume. The Women’s Health Research Institute at Northwestern University draws attention that these foods are low in calories, and saturated fats and aid weight loss.
#2 May bring down inflammation identified with PCOS
We as of now experience the ill effects of a condition of inflammation since it is an endocrine problem; which means the ovarian cysts are truly a symptom of insulin resistance and can be seen as a “metabolic disorder.” Gluten, due to its inflammatory response, can further aggravate the condition. Therefore, a diet free from this protein may help with lowering inflammation.
#3 May help with fertility
A study carried out in the U.S. discovered that 5.9% of the 188 ladies who took gluten, ended up having fertility issues because of undiscovered celiac disease. Moreover, studies tell that it may interfere with fertility and pregnancy since it is a hormone disruptor.
#4 May reduce swelling
A food study distributed by the National Center for Biotechnology Information differentiated foods with and without gluten. One of its discoveries was that in 65% of all examined foods, low sodium content was noticed in gluten-free foods. Sodium causes water retention, so reduced sodium consumption unquestionably diminishes the probability of getting bloated. With regards to stomach-related swelling, avoid gluten foods as protection since one of the primary side effects of this protein is swelling.
#5 May bring down cholesterol
As per cardiologists, the reduction g of sugar-rich foods includes the glycation (the “change of proteins”) of low-thickness lipoproteins (LDL) in the body. This is equivalent to preventing the development of plaque inside blood vessels.
Here are some of the gluten-free, PCOS diet tips if a gluten-free lifestyle is something you decide is right for you!
- Emphasis on whole foods: limiting the amount of pre-packaged items
- Look for whole grains like millet, quinoa, brown rice, buckwheat, maize, wild rice
- Plate balance- Consider mixing carbohydrates with a protein or dietary fat to control your blood sugar levels
- Enjoy plenty of fruits and vegetables: use the veggies/fruits currently in season to be creative.
It’s not necessary for you to go out of your way to buy special food. Meals should include a mix of vegetables, fruits, and whole grains. Include protein-dependent on plants, lean meats, and healthy fats, just as in any healthy eating plan. Most foods fit into a balanced PCOS eating plan, but to help you choose the right options, you can read food labels.
Instead of low-fiber grains such as white rice, pasta, or white bread, look for high-fiber grains such as brown rice, entire-wheat pasta, and whole-wheat bread. Inculcating a gluten-free diet may reduce inflammation and other symptoms of PCOS, primarily why people with PCOS should avoid gluten. However, there are limited researches to prove this notion.