Why insulin resistance is the root cause
In PCOS, body cells respond poorly to insulin. The pancreas compensates by producing more, and high insulin then signals the ovaries to over-produce androgens (testosterone) and drives belly fat storage. Fix the insulin and most other PCOS symptoms ease in parallel.
The three diet pillars
1. Low glycaemic load - reduce refined carbs and sugars. 2. Adequate protein - 80-120 g a day. 3. Anti-inflammatory fats - omega-3, olive oil, nuts, seeds, fatty fish.
Foods that improve insulin sensitivity
Cinnamon, methi (fenugreek) seeds, vinegar, leafy greens, berries, green tea, dark chocolate (85%+), turmeric and whole-grain millets. Add at least three of these to your daily plate.
Supplements with strong evidence
Myo-inositol + D-chiro-inositol (40:1, 4 g daily). Vitamin D if deficient. Omega-3 (1-2 g EPA + DHA daily). Magnesium glycinate at night. Always confirm with your dietitian and labs.
Movement multiplies the effect
Strength training and a daily walk improve insulin sensitivity more than any single food or supplement. Aim for 3 strength sessions a week and 8,000+ daily steps.
Key Takeaways
- Insulin resistance is the root - target it directly
- Three pillars: low-GI carbs, high protein, anti-inflammatory fats
- Inositol, vitamin D and omega-3 are evidence-backed supplements
- Strength training + walking multiplies dietary effects
Get a Personal Plan
Want this advice tailored to your body and lifestyle? Book a 20-minute consultation with a registered dietitian.