Eating the right foods can help you go from struggling with PCOS to thriving despite PCOS. I know that might sound too good to be true, but I can tell you that changing your diet can relieve so many debilitating symptoms of polycystic ovary syndrome (PCOS). Plus, intentional eating can help you lose weight—something that often feels impossible with PCOS.
My blog is dedicated to all things PCOS and food. And, often I highlight specific foods to help women understand how that food particularly affects their PCOS symptoms. So, today, we’re discussing eggs! Here’s why you should include eggs in your PCOS diet:
Are Eggs Good for PCOS
Eggs are SO good for managing PCOS symptoms. They are a great source of protein, good cholesterol, and healthy antioxidants. Additionally, the egg yolk and albumen contain selenium, phosphorus, thiamin, choline, iron, folate, and omega-3 fatty acids. Plus, vitamins B12, A, D, and E are in there too. WOW!
Plus, eggs are super inexpensive, delicious, and versatile! Unlike many diet foods, you can afford to eat them and eat them a lot. And, you don’t have to worry about becoming bored with the same thing every day, because you can cook eggs a hundred different ways. Combine them with other PCOS-friendly foods like avocados to make an even healthier dish!
Sure, it’s great that eggs have all this healthy stuff in them, but what does it do for you as a Cyster? Here’s how the amino acids, vitamins, and minerals in eggs help improve PCOS symptoms:
Benefits of Eggs for PCOS
Keeps you full and energetic.
Eggs are full of protein, and protein takes longer to digest. This means it keeps us feeling full for way longer than carbs and sugars. When we feel full, we have tons more energy and we don’t feel like snacking all the time! Also, since we don’t feel hungry, we’re able to focus on our tasks at hand. You’ll lose weight more easily, have more energy, and be more productive!
Ugh. Inflammation. It’s the cause of our symptoms, including digestive issues, joint pain, headaches, weight gain, fatigue, food sensitivities, and more. Some foods increase inflammation, while others decrease inflammation. And if you can keep a diet of mostly anti-inflammatory foods, you’ll see relief in a lot of areas!
As you can probably already gather, eggs are anti-inflammatory (because of the carotenoids and choline). Replace inflammatory foods refined grains, processed foods, foods high in saturated fats, and fried foods with eggs (and other anti-inflammatory foods). If you’re still having trouble, try cutting out eggs to see if they’re the culprit for your symptoms of inflammation.
Improves blood sugar control.
Women with PCOS naturally have insulin resistance, which causes blood sugar levels to spike. This is a contributing factor to that pesky weight gain! It also means frequent urination, more hunger, vaginal infections, headaches, and so on. Totally no-good!
However, eggs can help increase insulin sensitivity and balance your blood sugars! On the glycemic index, eggs are a 0, meaning they won’t negatively affect your blood sugars. If you’re struggling with making intentional changes to reduce blood sugars and insulin levels, eggs could be your quick, easy, high-protein answer.
Prevents heart disease.
Because of the issue with blood sugars, women with PCOS are at a greater risk of developing diabetes. And, people with diabetes are at a greater risk of cardiovascular disease. Though heart disease is often thought of as a masculine issue, the science on females and heart disease is staggering. It’s drastically under-reported, but almost just as many women suffer from heart disease as men.
Eggs are full of healthy fats. These omega-3 fatty acids decrease triglycerides, lower blood pressure, and help prevent blood clotting. This will make your heart stronger and reduce your risk of heart disease. Combine eggs, salmon, and avocado for a delicious and ultra-heart-healthy breakfast scramble.
Speaking of good cholesterol! Good cholesterol helps your body produce the right hormones. Additionally, the B vitamins and vitamin D in eggs help your estrogen metabolism. All of this helps your body expel estrogens in the second half of the menstrual cycle. If you’re a woman with PCOS, you know all too well that high estrogen levels are one of the main symptoms of this disorder.
Estrogen dominance means heavy or painful periods, PMS, headaches, decreased sex drive, bloating, mood swings, anxiety, depression, and hormonal weight gain. (Wait, all of that is PCOS? Yes. Sorry, Cysters.) Eating eggs for hormone balance will help regulate your cycles and get rid of that extra estrogen causing you so many issues!
Nutritional Value Of 2 Eggs
Eating eggs doesn’t just make an excellent breakfast. Some research shows that eating two eggs daily may help reduce the severity of symptoms for those struggling with the symptoms of PCOS.
Two eggs are a good source of omega-3 fatty acids, which improve insulin sensitivity and help regulate blood sugar levels. They’re also an eggcellent source of iron, folate, and vitamins B5 and B12—all nutrients that improve your hormone production regulation.
Eggs are the perfect affordable food to help you relieve those pesky PCOS symptoms!
A PCOS diet doesn’t have to be restrictive. It may feel that way at first, but delicious foods like avocados, nuts, fatty fish, berries, and even dark chocolate can all live in your fridge rent-free.
And, let’s not forget about eggs and all their health benefits. Eggs are SO affordable and they can be boiled, poached, fried, scrambled, baked, based, shirred, coddled, and even pickled! Plus, they go well with a ton of healthy proteins and vegetables. YAY! So, as you’re making your PCOS grocery list, make sure to include plenty of eggs. And, as you’re meal planning, try to include eggs in your diet once a day.
You can find more diet tips on my blog and hear even more about them on my podcast as well. These resources will help you create a new meal plan and step into a life where you feel refreshed, focused, and beautiful! Kick PCOS to the curb by changing your food, lifestyle, and mindset today.