If you google diets for PCOS wheat and dairy -free will be one of the biggest hits you get. Everyone is talking about this as the only way to: lose weight, reverse symptoms, and feel better. But how much truth is there to it?
Firstly if you want to read about what I say about gluten free, check out my gluten free blog here.
Onto dairy. What is it about dairy that makes it so bad? Haven’t our mums been telling us to drink milk since we were little?
Let’s break it down
- Milk is high in carbs. I know, it’s weird…wouldn’t really think it. But it is. So, if you eat a lot of dairy, you are going to up your carb intake (which we need to keep lowish for PCOS) quite a bit.And here’s the thing that catches everyone out – low fat or fat free is worse than full fat.
- Milk naturally contains something called IGF-1 (Insulin-like growth factor) and other hormones. The research on this is very patchy and contrary to what you might think there actually is very little evidence out there that dairy is bad for PCOS for this reason
- Milk that is not organic has antibiotics and artificial hormones in it – both of which can really mess up our gut microbiomes and potentially our hormone balance, and there is some association between milk and acne.
So what is the bottom line here?
There is currently no hard and fast rule on whether women with PCOS should avoid dairy! I know! Not what you expected right?
BUT because milk is high in simple sugars and because of the problems with non-organic farming I would still recommend the folliwjg:
- Reduce your dairy intake by making unsweetened plant milks your go to
- Buy organic dairy as much as you can
- Eat full fat dairy not low fat! (This will not impact your weight – if anything it will help).
- Aim for 1-2 servings per day or less if you can.
If you are interested in learning more about my philosophy of managing PCOS based on my own experience of what really turned my symptoms around you can join my free fb here.