PCOS and Food Cravings: How to Beat Urges, Live Healthier During Pregnancy and Beyond

Polycystic ovary syndrome (PCOS) affects an estimated 1 in 10 women of childbearing age worldwide. We know the predominant symptoms of the hormonal disorder range from irregular menstrual cycles to thinning hair to weight gain and even infertility. But did you know that many women with PCOS report an increase in food cravings? Research backs this up: a high proportion of women with the endocrine disorder exhibit clinically significant binge eating behavior and food cravings-trait scores. Women with PCOS who are obese present with significantly higher scores regarding food cravings than women with PCOS who are lean. With no exact cure available yet to those suffering, managing PCOS symptoms through targeted diet and lifestyle change is key. Healthy weight management can lower risk of food cravings and binge eating behaviors as well as more serious complications associated with PCOS, such as diabetes, heart disease and stroke. What is PCOS? With PCOS, the ovaries produce an abnormal amount of androgens, which are male sex hormones that are usually present in women in small amounts, according to Johns Hopkins Medicine. The exact cause of PCOS is unknown but researchers believe that the onset is related to genetic and environmental elements as well as the following factors: High levels of androgens: excess production in the ovaries and/or adrenal glands can contribute to symptoms such as acne, unwanted or thinning hair, and irregular periods. Insulin resistance: in PCOS, the body may become less sensitive to insulin and lead to high blood glucose levels. This cascade can contribute to weight gain and even higher levels of androgen production. A polycystic ovary: a cyst on at least one of the ovaries Some women present with only one of the above factors, while others may experience two or all three. Understanding the functional changes of a client’s PCOS symptoms is important when matching the appropriate protocol and lifestyle modifications to rebalance the body. RELATED: How I Changed My Diet to Manage PCOS and Finally Feel Better PCOS and Food Cravings Clients who develop insulin resistance may experience intense food cravings—especially for refined carbs such as white bread, pasta and pastries. These cravings may lead to overeating, weight gain and additional complications triggered by PCOS (irregular periods, infertility, diabetes). Having a management plan specific to food cravings may be valuable for clients experiencing these symptoms. Strategies for Reducing PCOS-Related Food Cravings They include: Food timing: suggest eating every 3-4 hours to regulate blood sugar and keep cravings at bay. Encourage eating a combination of protein, healthy fats and fiber. Remove triggers: work with your client to cut down on foods that contribute to more intense cravings (processed/packaged foods and artificial sweeteners above all). Replace triggers with healthier alternatives: when sugar cravings hit, try using spices such as cinnamon and nutmeg which can be helpful in curbing a sweet craving. Sipping unsweetened herbal teas is also a great strategy that will have negligible effects on blood sugar. You can also try incorporating cashews and pecans as they are “sweet” nuts, and the fat and protein will help with satiety too. RELATED: Sugar Cravings: 4 Reasons They Happen and How to Stop Them PCOS and Pregnancy PCOS is one of the most common causes of female infertility, affecting as many as 5 million U.S. women of reproductive age. Excess androgens or the presence of a polycystic ovary led to disruptions in proper ovarian functioning and make it more difficult for women with PCOS to become pregnant. Some women may not even realize they have PCOS until they are trying to conceive. For pregnant women with PCOS, there is an increased risk of complications. This includes: Preeclampsia: a condition characterized by high blood pressure during pregnancy, and Gestational diabetes: a type of diabetes that develops during pregnancy in women who don’t already have it. Both of these conditions can lead to potential risks for the baby, including premature birth, excessive birth weight and miscarriage. Strategies for a healthy pregnancy Strategies to manage symptoms and maintain a healthy pregnancy are similar to most PCOS protocols: Managing a healthy weight — even a 5% to 10% loss in weight has been shown to significantly increase the chance of becoming pregnant. A plant-based, low-glycemic diet Regular exercise In certain cases, doctors may prescribe fertility medications to help with ovulation or suggest a surgery to remove tissue that produces excess male hormones in the ovaries. In vitro fertilization (IVF) is also common for women with PCOS, although this option is expensive and usually considered when all other lifestyle interventions have been unsuccessful. PCOS and Insulin Resistance: Newest Findings The connection between PCOS and insulin resistance has been well-established and widely recognized. More recently, it’s been found that in addition to insulin sensitivity, women with PCOS may have unbalanced adipokines, which are cell-signaling molecules produced in fat tissue. Adipokines include leptin and visfatin, two hormones involved in regulating body weight and blood glucose. The following lifestyle modifications can help counter insulin sensitivity and adipokine secretion, leading to better metabolic health and reproductive outcomes. 5 Ways to Improve Metabolic Health Living with PCOS doesn’t have to mean experiencing metabolic disorders or food cravings. Luckily, there are many tools we can employ to help alleviate and even reverse the symptoms of PCOS in women. Here are five diet and lifestyle modifications proven effective. Adopt a low-glycemic diet With insulin resistance affecting up to 70% of women with PCOS, keeping blood sugar in check with low-glycemic foods is highly important to stabilizing glucose levels. Foods to incorporate include: whole grains, non-starchy vegetables, low-sugar fruits like berries, legumes, dairy, lean proteins and healthy oils. RELATED: Managing Blood Sugar: Nutritious,Tasty Snacks and Breakfast Ideas Make breakfast a priority Starting the day with a balanced, low-glycemic breakfast can lead to better blood sugar stabilization throughout the day. Reduce chronic stress In women with PCOS, chronic stress can make symptoms worse by further increasing blood sugar levels via an excess production of cortisol. Quality nutrition, sleep and exercise can all help to

Healthy Eating for Diabetes: The Best Nutritious Snacks and Tasty Breakfast Ideas

If you’re living with diabetes, the biggest hurdle is often knowing what to eat and what not to eat—especially when it comes to snack time and breakfast. Choosing foods that are high in fiber, protein, and healthy fats is essential. These foods will work hard to help keep blood sugar levels where they need to be. Read up on what diabetes is, how to help control it with healthy snacks, and some delicious breakfast ideas to start the day off right. What is Diabetes? More than 34 million Americans have diabetes (about 1 in 10), according to the Centers for Disease Control and Prevention (CDC). Diabetes is a chronic condition that affects how the body turns food into energy. When we eat, food is broken down into glucose (sugar) and sent into our bloodstream. When our blood sugar rises, it signals our pancreas to release insulin. Insulin is a hormone that we all need to allow sugar to enter our cells for use as energy. With diabetes, the pancreas doesn’t make enough insulin, or it can’t make good use of the insulin it is producing, or both. Because of this, people with diabetes wind up with too much sugar circulating in their bloodstream, which is called hyperglycemia. Eventually, all this sugar “hanging out” can affect kidney function, heart function, eyesight, and mess with your nervous and immune systems. Types of Diabetes There are three main types of diabetes: Type I — Once known as juvenile diabetes, Type I diabetes is a chronic condition in which the pancreas produces little or no insulin. This means that people with Type 1 need to take insulin shots, or wear an insulin pump, every day to manage blood sugar levels. (Insulin can only be injected because stomach acid destroys it, and oral medications for diabetes, such as metformin, only work if your pancreas is still producing some insulin.) Type 2 — With Type 2 diabetes, your body typically produces some insulin, but not adequate amounts. This leads to your cells responding poorly to the insulin it does produce (which is known as insulin resistance). The pancreas reacts by trying to produce more insulin, but eventually it can’t keep up and sugar builds up in the blood. Some people can manage their Type 2 diabetes with exercise and healthy eating, according to the American Diabetes Association. Others may need to take oral medication and/or an insulin shot to meet their target blood sugar levels. Gestational Diabetes — This type of diabetes only happens during pregnancy. The good news is that gestational diabetes can often be managed through diet and lifestyle alone (minus the medication and/or insulin in Types 1 and 2). But it does increase the risk of developing Type 2 diabetes in the future, so controlling it is key. Some scientists have even proposed the term “Type 3 diabetes” to describe Alzheimer’s disease. Even though it’s not widely accepted, the concept is worth noting here. The reasoning supports the belief that insulin dysregulation (AKA diabetes) in the brain causes dementia. Help Control Diabetes With Healthy Snacks Choosing foods and snacks with healthy fats, proteins and high-fiber, low-sugar carbs, is essential for those living with diabetes. Some great snack options include: High-fiber crackers with a packet of nut butter Veggies with hummus Hard-boiled egg with a cheese stick and a piece of fruit Apple with nut butter Cottage cheese or yogurt with berries Handful of almonds Protein bars (check out our list of the 15 healthiest protein bars) Avocado boat egg bake Healthy Carbs for Diabetes Remember, carbs are our body’s preferred source of fuel and, together with protein and fat, are the macronutrients that provide us with energy—even for people living with diabetes. As mentioned, keeping your carb count controlled is important. But for a person with diabetes, simply avoiding carbs is oversimplifying things. Healthy carbs play a key role in satiety (AKA feeling full), brain health, organ function and blood sugar control. All of which are super important for health and well-being. That’s why when it comes to carbs and diabetes, it’s crucial to separate unhealthy from healthy. What we mean by healthy carbs is whole food, high-fiber, low-sugar, complex carbs that work for you. In other words, fruits, vegetables, whole grains, legumes, etc., all of which don’t come with a nutrition label. Unhealthy carbs are those super-processed and refined ones that work against you. Foods like salad dressing, spaghetti sauce and bread typically have added sugars, which means added carbs. (News to no one: Sugar is not your friend!) The amount of carbs that people with diabetes can eat to stay in their target blood sugar range depends on age, activity level, weight and other factors. If you’re having trouble hitting that mark, then it can be helpful to work with a dietitian to create a tailored meal plan. Breakfast Ideas for Diabetes Breakfast might be the most important meal of the day for people living with diabetes. A study out of Tel Aviv University found that for people with Type 2 diabetes, skipping breakfast led to spikes in blood sugar throughout the rest of the day. When it comes to breakfast, finding the right balance of carbs, protein and fat in the morning is important. If you choose to eat cereal, for example, (something we don’t highly recommend at NL!) the most important thing to remember is to pick one that’s low in sugar and high in fiber and couple it with a high protein choice like a hard-boiled egg. More specifically, look for whole-grain cereals that have less than 6-7 grams of sugar and at least equal amounts of fiber. RELATED: Cereal Brands Are Reducing Sugar—All You Need to Know Here are five more diabetes-friendly breakfast options:

What the Latest Science Tells Us About How Often You Should Eat Each Day for Your Best Nutritious Life

Diet trends come and go even quicker than fashion trends, it seems. But just like high-waisted jeans are back (hallelujah!), so too is the 1970s low-carb, high-fat eating plan. Instead of being called “Atkins,” this time, it’s “keto.” But regardless of the trends that go in and out of vogue, certain things will always remain true: Your health is about much more than calories alone The quality and quantity of your diet matters It’s not just about how much you eat, how often you should eat makes a big difference as well So today, we’re diving into the hot topic of how often to eat—either to lose weight or maintain it while maximizing your health. First, we’ll compare the trendy concept of intermittent fasting, which involves larger meals within a smaller time frame, to the mini-meal strategy that promotes spreading out your intake into several small nuggets from morning ‘til night. Then we’ll explain how to make any program you choose work for you. Because the one thing we don’t need a study to tell us? It’s essential to find a sustainable eating plan that you’re comfortable sticking with for a lifetime. (AKA not a diet. Sorry, Dr. Atkins.) RELATED: The Final Answer on How Much Fat to Eat Each Day Option A: More Frequent, Smaller Meals This strategy doesn’t mean you’re eating every hour on the hour. Instead, it’s the common lifestyle pattern of consuming three balanced meals (each around 600 calories or so), plus 1-3 snacks (of about 200 calories each). Nutrition pros who promote this lifestyle say that eating more frequently keeps your “gas tank” full enough for sustained, even energy all day. That way, you won’t end up starving by mid-afternoon after fasting all morning, and somehow find yourself at the vending machine at 2 p.m. looking for a quick candy fix. On the plus side, about 94% of Americans snack daily, according to survey data from Mintel, so this meal and snack strategy would feel natural for many. Plus, the between-meal snacks offer additional ways to sneak in extra nutrition, such as a serving of vegetables and a serving of protein (an apple with an ounce of cheese, for example). Snacks also often mean that you’re never too hungry come meal time, allowing you to take your time and select the quantity and items of food you’re really interested in—not that you feel like you need to fend off the hangries. When consuming calories across six occasions rather than three per day, blood sugar control may improve as well, according to a study published in Diabetes and Metabolism. Additionally, Research from the National Weight Control Registry also proves that eating breakfast is a common habit among those who lose weight and keep it off—something that might not be possible if you’re following a certain style of less-frequent meal eating (intermittent fasting, for instance). On the negative side, we’re surrounded by not-so-nutritious snack options everywhere—from supermarket checkout lanes, to gas stations, to office break rooms. And more frequent meals and snacks means more chances to overdo it on the calories. (If you’re a big snacker, just remember that snacks—just like the rest of your meals—should be real food.) RELATED: The Top 5 Snacks for Weight Loss, According to Science Option B: Larger, Fewer Meals This theory suggests that eating two or three larger meals, perhaps constrained to a particular window (if following some form of intermittent fasting) would lead to less mindless grazing and better weight control. First, the positives: Research in the journal Nutrients found that eating less often may reduce chronic inflammation, and as a result, chronic disease risk, while increasing the lifespan and improving circadian rhythms for better sleep. Eating two or three main meals within a 12-hour window—and sticking to that habit daily, if possible—appeared to be linked to lower risk for obesity and cardiovascular disease, per research in the Journal of Biological Rhythms. That said, there are some negatives here as well. Hunger is real, and feeling hungry often can trigger prolonged stress. That stress will counteract any anti-inflammatory benefits of this eating pattern. Additionally, setting strict “rules” that don’t fit your lifestyle, such as banning snacks if you’re used to having them, can lead to worsened mood, yo-yo dieting, and possibly, disordered eating. Eating fewer meals doesn’t necessarily equate to eating fewer calories, either. One study in the journal Metabolism discovered that those who ate one huge meal a day ate just as many calories as those who ate three smaller ones, and those who skip meals show blood sugar changes that hint to increased risk for Type 2 diabetes over time. The Mixed Messages on How Often to Eat If you’re looking to lose weight, the question of how often to eat gets more complicated. A recent editorial from the American Society of Nutrition suggests that overeating—at any time of day—has little impact on weight gain at all. The authors suggest that the real culprit is our modern-day standard American diet (SAD) that often includes carbohydrates that fall high on the glycemic index. These high-carb diets cause sharp spikes in insulin secretion and suppression of glucagon. This, in turn, tells our fat cells to store calories rather than use them, which the body reads as, “I should be hungry since I don’t have enough calories for my muscles!” In this scenario, your how-often-to-eat radar is essentially hijacked by hormones, and your gut tells you to eat more often than you may have if you were fueling up with, say, high-fiber fruits and vegetables with a serving of protein and healthy fat. Multiple studies have analyzed the impact of eating several smaller meals versus eating bigger ones to see if the mini meals, as some have suggested, ramp up the body’s thermic effect of food (TEF). Eating a meal does raise our metabolic rate a bit, since our bodies work to digest food, but the current scientific consensus appears to be that eating six small meals versus three large