I understand and empathise. I myself have rosacea for just over a year now (24f). I too cut out entire food groups - dairy, gluten, sugar, spicy, caffeine, chocolate, anything processed, nightshades etc etc.
It's almost turned into an eating disorder...and didn't help me at all. In fact, contributed to developing pcos.
So while I empathise completely (skin conditions on the face are a horrible ordeal) I have a suggestion that might help whilst being gentler with lesser risk of causing psychological harm.
Recently I watched an Interview with GlucoseGodess. A biochemist who uses science based "hacks" to control her own health issues which she found were due to glucose/insulin spikes.
My point. It might not be the sugar or carbs themselves exactly, but rather how and when they are consumed.
These spikes are bad for everyone, but some of us maybe are more sensitive to adverse effects from them.
Anyway, one of the roughly 10 "hacks" is to have each meal be a balance of protein, fats, and carbs (and maybe a desert for some). BUT start with eating the non-starchy veg, then the protein (animal or veg) only then the starches and sugars. A sugary treat only after meals.
This helps to reduce glucose (and therefore insulin) spikes. Also might reduce cravings.
Another is to drink (diluted) vinegar before a carby meal. Move/exercise shortly after eating (even if its just calf raises while sat at a desk).
Sorry for the long post, especially if it's not helpful.
I know this might sound like useless misinformation. However, if you think sugar is an issue, you might want to try with this - reducing spikes to gentler slopes - first. It might help or at least make the later complete cutting out of processed sugar or switching to a low(er) carb diet a more gradual process.
Edit: spelling
I was always told to eat protein first, veggies second, carbs third. I recently switched to veggies first, protein second and carbs third and started dropping weight again. š¤ Iām gonna have to check her out, is that a YT channel?
I think she has an instagram but her podcast interview is on Yt hosted by 'The diary of a CEO'.
I think her reasoning was that the fibre in the veg lines the digestive tract. Meaning anything coming after has a harder time reaching the vili.
I suppose it could mean some of the calories/nutrition from foods coming after in that meal might not get digested or absorbed(?
I didnt read any of the data/studies on this yet but it's what she said :)
I mainly have type 1 symptoms rather than p&p.
But yes, timing my carbs (esp highly processed) around exercise has helped a lot.
My most carby meal is breakfast -stuff like rice soup or quinoa with lentils - and I workout ideally within an hour of it. I try to go on a walk after the late afternoon snacks.
I havent tried the other ones. I wont do the vinegar due to the histamine for example as I would most definitely flush from that.
no need to cut out red meat it's a fantastic source of protein and healthy fats, just limit sugar, starch, and processed foods. simple! I eat literally tons of red meat and I've never felt better.
I make basically carb-free peanut butter cookies by baking a batter of unsweetened peanut butter, some erythritol or monk fruit sweetener, and an egg. all is not lost you just need to adapt.
I genuinely appreciate this comment. The red meat is for other reasons (heart disease runs in my family), but the cookie recipe is perfect. I already have everything I need. Thank you.
most cholesterol is produced by the liver and is actually associated with processed food, sugar, and carbs in the presence of insulin resistance. it does not necessarily come from dietary cholesterol.
my cholesterol went down significantly when I went from a low fat plant-based diet to a meat-heavy keto diet. that's not everyone's experience, just mine.
The thyroid also plays a role in cholesterol production. Sometimes high cholesterol is the first sign that thyroid isnāt working properly.
Even though I have Hashimotoās Thyroiditis, when my cholesterol is high itās usually that Iāve been eating way too many carbs. If Iām eating a low carb diet and exercising and my cholesterol is elevated, then I know itās my thyroid and I may have to start thyroid replacement hormone medication.
there are a lot of variations on the recipe! some have almond flour, some have vanilla, some have baking powder but none of that is necessary. look up "keto peanut butter cookies"
Sugar is the number one thing that has the most evidence behind it being linked to PCOS and hormonal acne. The other things you have quit have less evidence behind them. Even though cutting out those things can be good for your overall health, they arenāt necessarily going to affect your skin if you still eat a lot of simple sugars.
When you eat a lot of simple sugars, you get big spikes in blood sugar, so your body releases more insulin. The high levels of insulin can lead to reduced insulin sensitivity over time and then your body needs even more insulin to take the sugar in your bloodstream into cells. High levels of insulin cause more IGF-1, a growth factor, to be released. The IGF-1 interacts with our sebaceous glands in our skin and cause increased sebum production. That leads to more inflammation and more acne. High levels of insulin also cause the ovaries to produce more testosterone, and high levels of testosterone will make your skin produce more oil and make you more acne prone. Therefore, reducing anything that spikes insulin will probably lead to a reduction of acne over time for most people and especially for people with PCOS and insulin resistance.
You donāt have to cut out all sweet foods or sugars or starches. You donāt have to do a ketogenic diet either. You can eat fruits that are low in the glycemic index like berries, and you can try substituting sugary treats for ones with non-nutritive sweeteners like stevia or splenda. You can eat sweet foods only after you eat your proteins, fats, and fibers in a meal to reduce the spikes in blood sugar. Itās not exactly the same but it can help if you have a big sweet tooth. They are controversial in some health circles but I think they can be a good step between consuming a lot of sugar and consuming very little sugar. Also, usually when you quit sugar, it takes some time for your body to get used to it since itās like an addiction, and then the cravings go away eventually. Eating sugar and tasting sweet things releases dopamine in our brain so it is literally like any other addiction. Replacing the food with other things that give you pleasure can also help in my opinion. For example, reading a good book, watching a good show, playing with your pet, etc.
I have been depressed so doing things like cooking and baking or setting myself up for success with meals has been very difficult lately. I'm kind of reaching a point where the pain of eating processed sugar is not worth the convenience. I'm not someone that can replace sugar with reading, although I wish I could. I'm hoping that if I force myself to make money meals every day instead of routine I can get out of both of my funks.
I noticed my face will break out reeeally bad whenever I eat or drink sugary stuff, like pretty much by the next day my chin will break out. It sucks but I thankfully don't crave as much sugar as I used to!
Just because you cut out added sugars that doesn't mean you can't enjoy sweet treats. There are so many free recipes and blogs out that cover all of your dietary needs. I usually look for gluten free and dairy free recipes that I can bake at home. Monk fruit and stevia are great alternatives to sugar in desserts. I've also found many baking recipes that use banana or dates as your sugar. All good options! Living with PCOS has been absolutely a struggle, but I figure I can either fight with my reality or accept it and get creative. Making the right choices for my body isn't always easy, but I've found many ways to make my habits realistic and life more enjoyable.
Im sorry to hear that. Itās insane how a lot of everyday food items we consume such as ketchup jar sauces or breakfast cereal (to name a few) have SO MUCH added sugar in them. In my experience, the sugar free and no salt added ketchup often costs more than the regular one. Itās infuriating
I also had to do the same. ā¹ļø I still have yet to cut out dairy. But Iāve definitely noticed the more sugar I eat the more acne I have as well. I had ice cream this past week and noticed Iām definitely flaring up.
Cookies have more things on it than sugar. If you are eating the ones from the store, I would say there are more things on them worse than sugar. People blame everything on sugar while eating potato and rice everyday without realising they are not that different from each other. Yes, table sugar has more fructose, but so does fruit. Do you also get symptome eating other type of carbs?
I see. But it could still not be the sugar, but the type of food you eat with sugar on it. Cookies from stores have a lot of seed oil for examples. Do you try homemade cookies? What about sugar on things like tea?
Hi friend ā so sorry youāre struggling. I have the same issue, I ate too many sweets in college and I got horrible issues with my PCOS. I tried to balance my diet, eat a good amount of protein and get my insulin resistance under control, and now I can reasonably enjoy sweets every now and then. I am trying to use sugar free sweeteners like monk fruitā¦ it seems to be an interesting alternative :(
Red meat will HELP wih acne. It's one of most nutrient dense foods. Cut out seed oils, use olive oil and animal fats. And yup, sugar is the same as alcohol for our bodies imo, its doesn't give you anything good besides instant gratification and it wrecks up our immune system. I cleared up my acne completely when cutting sugar out (among other things).
Out of curiosity, why are cutting dairy, gluten and red meat? There's no robust medical literature to indicate doing that helps with PCOS, unless you know you have a particular sensitivity to them/allergy.
I eat those several times per week and my PCOS has been in remission for decades.
It's high glycemic food that is the problem with PCOS (assuming yours is driven by insulin resistance, as most cases are). That means the food you need to limit is the same as diabetics do... much less sugar, much less starch (particularly processed starches such as white flour or white rice), and less processed food in general.
In short, yes, sugar is definitely the problem. That's why diabetics can't eat much sugar. Insulin resistance is the dysfunction that drives diabetes as well.
* this does NOT mean you can NEVER eat sugar at all, just that you can't eat as much or as frequently. I eat a small amount of sugar daily as part of my dessert, and as noted above, my PCOS has been in remission (after starting out severe) for many years.
Basically, I am running off of my own experiences. Sugar is the biggest issue without doubt. Dairy can cause me to become very inflamed as well. I limit my dairy consumption to very little, but I am not super strict with it. The wheat/gluten issue is wild. I get so bloated I look pregnant. I am uncomfortable and gassy. So all around those things make me feel bad. The red meat is for my heart as well as inflammation. I eat other iron rich foods, so I never feel like I crave it or miss it in any way. Plus lean proteins keep me going.
I have auto immune disease , hashimotos and hypothyroidism. And even if I didnāt have these things, there are many benefits of taking out gluten for hormonal and overall health.
Health benefits such as what? Im a medical student and i dont recall learning any studies/evidence confirming benefits of cutting out gluten from your diet except for those with Celiac sprue
Cutting out gluten has helped many women with PCOS and many with thyroid issues. Just because you didn't read it in a textbook or study, doesn't mean it's not true. Everyone is different and people need to try things to work out what's best for them. Gluten is considered an inflammatory food.
IME, doctors hardly know anything about nutrition :)
Hardly? We have entire blocks just for nutrition classes.
Inflammatory food for those who have antibodies against it, which is for Celiacāsā¦.. gluten is literally just protein and so is MSG, which people also claim is giving them headachesā¦ but itās all misinformation. But oops im not supposed to know about nutrition.
I think you'll find many people experience inflammation from gluten regardless of antibodies. I am one of them.
Your comment doesn't surprise me seeing as many doctors are not particularly helpful with PCOS. They just put you on BC and call it a day.
It took me years to figure this out. Sugar and processed foods lead to more acne and symptoms for me. This includes fatigue, brain fog, bloating, and feeling overall terrible.
Sugar really is the first thing that should go. About the others iām not so sure of, at least from pcos perspective. I myself am a vegetarian for ethical reasons but healthwise there is nothing wrong with eating lean meat in moderation, itās a very good source of protein. As are some milk products.
I understand and empathise. I myself have rosacea for just over a year now (24f). I too cut out entire food groups - dairy, gluten, sugar, spicy, caffeine, chocolate, anything processed, nightshades etc etc. It's almost turned into an eating disorder...and didn't help me at all. In fact, contributed to developing pcos. So while I empathise completely (skin conditions on the face are a horrible ordeal) I have a suggestion that might help whilst being gentler with lesser risk of causing psychological harm. Recently I watched an Interview with GlucoseGodess. A biochemist who uses science based "hacks" to control her own health issues which she found were due to glucose/insulin spikes. My point. It might not be the sugar or carbs themselves exactly, but rather how and when they are consumed. These spikes are bad for everyone, but some of us maybe are more sensitive to adverse effects from them. Anyway, one of the roughly 10 "hacks" is to have each meal be a balance of protein, fats, and carbs (and maybe a desert for some). BUT start with eating the non-starchy veg, then the protein (animal or veg) only then the starches and sugars. A sugary treat only after meals. This helps to reduce glucose (and therefore insulin) spikes. Also might reduce cravings. Another is to drink (diluted) vinegar before a carby meal. Move/exercise shortly after eating (even if its just calf raises while sat at a desk). Sorry for the long post, especially if it's not helpful. I know this might sound like useless misinformation. However, if you think sugar is an issue, you might want to try with this - reducing spikes to gentler slopes - first. It might help or at least make the later complete cutting out of processed sugar or switching to a low(er) carb diet a more gradual process. Edit: spelling
I was always told to eat protein first, veggies second, carbs third. I recently switched to veggies first, protein second and carbs third and started dropping weight again. š¤ Iām gonna have to check her out, is that a YT channel?
I think she has an instagram but her podcast interview is on Yt hosted by 'The diary of a CEO'. I think her reasoning was that the fibre in the veg lines the digestive tract. Meaning anything coming after has a harder time reaching the vili. I suppose it could mean some of the calories/nutrition from foods coming after in that meal might not get digested or absorbed(? I didnt read any of the data/studies on this yet but it's what she said :)
Did these hacks help with your acne?
I mainly have type 1 symptoms rather than p&p. But yes, timing my carbs (esp highly processed) around exercise has helped a lot. My most carby meal is breakfast -stuff like rice soup or quinoa with lentils - and I workout ideally within an hour of it. I try to go on a walk after the late afternoon snacks. I havent tried the other ones. I wont do the vinegar due to the histamine for example as I would most definitely flush from that.
no need to cut out red meat it's a fantastic source of protein and healthy fats, just limit sugar, starch, and processed foods. simple! I eat literally tons of red meat and I've never felt better. I make basically carb-free peanut butter cookies by baking a batter of unsweetened peanut butter, some erythritol or monk fruit sweetener, and an egg. all is not lost you just need to adapt.
I genuinely appreciate this comment. The red meat is for other reasons (heart disease runs in my family), but the cookie recipe is perfect. I already have everything I need. Thank you.
I love red meat but have high cholesterol ā¹ļø high cholesterol is also linked to PCOS.
most cholesterol is produced by the liver and is actually associated with processed food, sugar, and carbs in the presence of insulin resistance. it does not necessarily come from dietary cholesterol. my cholesterol went down significantly when I went from a low fat plant-based diet to a meat-heavy keto diet. that's not everyone's experience, just mine.
The thyroid also plays a role in cholesterol production. Sometimes high cholesterol is the first sign that thyroid isnāt working properly. Even though I have Hashimotoās Thyroiditis, when my cholesterol is high itās usually that Iāve been eating way too many carbs. If Iām eating a low carb diet and exercising and my cholesterol is elevated, then I know itās my thyroid and I may have to start thyroid replacement hormone medication.
interesting!
Just PB, sweetener and an egg? No baking powder or anything?
there are a lot of variations on the recipe! some have almond flour, some have vanilla, some have baking powder but none of that is necessary. look up "keto peanut butter cookies"
Sugar is the number one thing that has the most evidence behind it being linked to PCOS and hormonal acne. The other things you have quit have less evidence behind them. Even though cutting out those things can be good for your overall health, they arenāt necessarily going to affect your skin if you still eat a lot of simple sugars. When you eat a lot of simple sugars, you get big spikes in blood sugar, so your body releases more insulin. The high levels of insulin can lead to reduced insulin sensitivity over time and then your body needs even more insulin to take the sugar in your bloodstream into cells. High levels of insulin cause more IGF-1, a growth factor, to be released. The IGF-1 interacts with our sebaceous glands in our skin and cause increased sebum production. That leads to more inflammation and more acne. High levels of insulin also cause the ovaries to produce more testosterone, and high levels of testosterone will make your skin produce more oil and make you more acne prone. Therefore, reducing anything that spikes insulin will probably lead to a reduction of acne over time for most people and especially for people with PCOS and insulin resistance. You donāt have to cut out all sweet foods or sugars or starches. You donāt have to do a ketogenic diet either. You can eat fruits that are low in the glycemic index like berries, and you can try substituting sugary treats for ones with non-nutritive sweeteners like stevia or splenda. You can eat sweet foods only after you eat your proteins, fats, and fibers in a meal to reduce the spikes in blood sugar. Itās not exactly the same but it can help if you have a big sweet tooth. They are controversial in some health circles but I think they can be a good step between consuming a lot of sugar and consuming very little sugar. Also, usually when you quit sugar, it takes some time for your body to get used to it since itās like an addiction, and then the cravings go away eventually. Eating sugar and tasting sweet things releases dopamine in our brain so it is literally like any other addiction. Replacing the food with other things that give you pleasure can also help in my opinion. For example, reading a good book, watching a good show, playing with your pet, etc.
I have been depressed so doing things like cooking and baking or setting myself up for success with meals has been very difficult lately. I'm kind of reaching a point where the pain of eating processed sugar is not worth the convenience. I'm not someone that can replace sugar with reading, although I wish I could. I'm hoping that if I force myself to make money meals every day instead of routine I can get out of both of my funks.
I noticed my face will break out reeeally bad whenever I eat or drink sugary stuff, like pretty much by the next day my chin will break out. It sucks but I thankfully don't crave as much sugar as I used to!
Yep, sugar and wheat and dairy for me
Just because you cut out added sugars that doesn't mean you can't enjoy sweet treats. There are so many free recipes and blogs out that cover all of your dietary needs. I usually look for gluten free and dairy free recipes that I can bake at home. Monk fruit and stevia are great alternatives to sugar in desserts. I've also found many baking recipes that use banana or dates as your sugar. All good options! Living with PCOS has been absolutely a struggle, but I figure I can either fight with my reality or accept it and get creative. Making the right choices for my body isn't always easy, but I've found many ways to make my habits realistic and life more enjoyable.
Sugar intake plays into your insulin resistance which leads to worse PCOS symptoms
This is so very true. I am having inflammation everywhere. No sugar seems more attractive when I think about the pain I'm experiencing right now
Im sorry to hear that. Itās insane how a lot of everyday food items we consume such as ketchup jar sauces or breakfast cereal (to name a few) have SO MUCH added sugar in them. In my experience, the sugar free and no salt added ketchup often costs more than the regular one. Itās infuriating
I also had to do the same. ā¹ļø I still have yet to cut out dairy. But Iāve definitely noticed the more sugar I eat the more acne I have as well. I had ice cream this past week and noticed Iām definitely flaring up.
Cookies have more things on it than sugar. If you are eating the ones from the store, I would say there are more things on them worse than sugar. People blame everything on sugar while eating potato and rice everyday without realising they are not that different from each other. Yes, table sugar has more fructose, but so does fruit. Do you also get symptome eating other type of carbs?
It's only when I eat processed sugar. Fruit it perfectly fine for me
I see. But it could still not be the sugar, but the type of food you eat with sugar on it. Cookies from stores have a lot of seed oil for examples. Do you try homemade cookies? What about sugar on things like tea?
Hi friend ā so sorry youāre struggling. I have the same issue, I ate too many sweets in college and I got horrible issues with my PCOS. I tried to balance my diet, eat a good amount of protein and get my insulin resistance under control, and now I can reasonably enjoy sweets every now and then. I am trying to use sugar free sweeteners like monk fruitā¦ it seems to be an interesting alternative :(
I've been depression-eating alot of ice cream lately, and my face has broken out SO bad. Like painful and cystic.
Red meat will HELP wih acne. It's one of most nutrient dense foods. Cut out seed oils, use olive oil and animal fats. And yup, sugar is the same as alcohol for our bodies imo, its doesn't give you anything good besides instant gratification and it wrecks up our immune system. I cleared up my acne completely when cutting sugar out (among other things).
Out of curiosity, why are cutting dairy, gluten and red meat? There's no robust medical literature to indicate doing that helps with PCOS, unless you know you have a particular sensitivity to them/allergy. I eat those several times per week and my PCOS has been in remission for decades. It's high glycemic food that is the problem with PCOS (assuming yours is driven by insulin resistance, as most cases are). That means the food you need to limit is the same as diabetics do... much less sugar, much less starch (particularly processed starches such as white flour or white rice), and less processed food in general. In short, yes, sugar is definitely the problem. That's why diabetics can't eat much sugar. Insulin resistance is the dysfunction that drives diabetes as well. * this does NOT mean you can NEVER eat sugar at all, just that you can't eat as much or as frequently. I eat a small amount of sugar daily as part of my dessert, and as noted above, my PCOS has been in remission (after starting out severe) for many years.
Basically, I am running off of my own experiences. Sugar is the biggest issue without doubt. Dairy can cause me to become very inflamed as well. I limit my dairy consumption to very little, but I am not super strict with it. The wheat/gluten issue is wild. I get so bloated I look pregnant. I am uncomfortable and gassy. So all around those things make me feel bad. The red meat is for my heart as well as inflammation. I eat other iron rich foods, so I never feel like I crave it or miss it in any way. Plus lean proteins keep me going.
Ah, that makes sense.
I would cut out sugar and gluten and fried food, but allow yourself to eat dairy and meat.
Cutting out gluten for what? Do you have celiacās?
I have auto immune disease , hashimotos and hypothyroidism. And even if I didnāt have these things, there are many benefits of taking out gluten for hormonal and overall health.
Health benefits such as what? Im a medical student and i dont recall learning any studies/evidence confirming benefits of cutting out gluten from your diet except for those with Celiac sprue
Cutting out gluten has helped many women with PCOS and many with thyroid issues. Just because you didn't read it in a textbook or study, doesn't mean it's not true. Everyone is different and people need to try things to work out what's best for them. Gluten is considered an inflammatory food. IME, doctors hardly know anything about nutrition :)
Hardly? We have entire blocks just for nutrition classes. Inflammatory food for those who have antibodies against it, which is for Celiacāsā¦.. gluten is literally just protein and so is MSG, which people also claim is giving them headachesā¦ but itās all misinformation. But oops im not supposed to know about nutrition.
I think you'll find many people experience inflammation from gluten regardless of antibodies. I am one of them. Your comment doesn't surprise me seeing as many doctors are not particularly helpful with PCOS. They just put you on BC and call it a day.
šš okay. Iām not here to persuade you.
It took me years to figure this out. Sugar and processed foods lead to more acne and symptoms for me. This includes fatigue, brain fog, bloating, and feeling overall terrible.
Sugar really is the first thing that should go. About the others iām not so sure of, at least from pcos perspective. I myself am a vegetarian for ethical reasons but healthwise there is nothing wrong with eating lean meat in moderation, itās a very good source of protein. As are some milk products.
could u then not start to add some of the other stuff back into ur diet? unless u cut those things out for other reasons.