Avoiding processed meat can help your PCOS
Eating whole plant foods helps to reduce chronic low-grade inflammation, promote healthy gut bacteria, normalise blood sugars, and lower insulin resistance, helping you manage your PCOS symptoms.
When I talk to my clients, most people are surprised to learn that their favourite cheeseboard accompaniments - including smoked ham, prosciutto, chorizo - are carcinogenic. While I have been plant-based for many years, I do not require my clients to follow the same diet although I do recommend a plant forward approach. If they choose to continue to eat meat, there are still ways to ensure that the meat they’re consuming is less harmful to their health.
A report from Eating Better, ‘It’s time to act on processed meat,’ considers the health impacts of processed meat and highlights the need for caterers and health organisations to focus efforts on reducing processed meat consumption in the UK.
In this week’s newsletter, I highlight how reducing the amount of processed meat you consume can support your hormonal health and help manage the symptoms of PCOS. Even if you do not have PCOS, this advice still applies. Read on to find out more about how reducing processed meat consumption can support your overall health.
Rohini x
Eating and Living Well: Why avoiding processed meat can help your PCOS
How can diet affect PCOS symptoms?
PCOS is characterised by low-grade inflammation, as evidenced by raised levels of inflammatory markers (such as IL-6, homocysteine and C-Reactive Protein). It is important to choose foods that reduce inflammation such as fibre-rich foods that are rich in antioxidants. These include berries, dark leafy green vegetables, nuts and seeds such as walnuts and flax seeds, and spices such as turmeric and cinnamon. On the other hand, it is best to reduce or avoid foods that increase inflammation, oxidative stress, and insulin resistance, such as ultra-processed foods, barbecued meats, processed meat, fried foods, refined grains and sugary foods. These are often high in advanced glycation end products (AGEs) that damage tissues and are linked to fertility issues and chronic diseases.
How does processed meat affect PCOS?
Processed meat is any meat that has been transformed through one or several of the following processes: salting, curing, fermentation, smoking, or other processes to enhance its flavour or improve preservation. This includes foods such as bacon, prosciutto, salami, sausages and ham. The World Health Organisation (WHO) has classified processed red meat as a group 1 carcinogen. Processed meats are high in nitrites and sodium, which contribute to high blood pressure, which people with PCOS are at greater risk of. Given the higher risk of long-term conditions if you have PCOS, such as gestational diabetes, type 2 diabetes, metabolic syndrome, womb cancer and increased cardiovascular risk factors, making dietary changes early is advisable.
What to eat instead of processed meat?
If you love the taste of processed meat, why not try a healthier plant-based alternative by looking for recipes such as aubergine bacon, soya-based sausages, or other plant-based meat alternatives. A new review of the scientific literature concludes that plant-based meat alternatives are likely better for heart health than traditional animal-based proteins.
Are processed plant-based alternatives also bad for your health?
Some of these alternatives can still be high in sodium and saturated fat, but it is far less than processed meat. While I recommend filling your plate with whole food sources of plant protein such as beans, lentils, peas, tofu and tempeh the majority of the time, these alternative options can be a great way to introduce more plants into your diet or have a more convenient option. They are sometimes fortified with additional nutrients such as vitamin B12, as well as being kinder to the planet and animals.
In summary…
If you have PCOS, avoiding processed meat from your diet makes sense. By doing so, you will avoid the increased risks of cancer and other health issues associated with this food group. Eating predominantly whole plant foods helps to reduce the chronic low-grade inflammation associated with PCOS. A predominantly plant-based diet also promotes healthy gut bacteria, reduces inflammation and oxidative stress, normalises blood sugars, and lowers insulin resistance, helping you manage your PCOS symptoms such as acne, excess hair growth and weight gain.
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Check out my book “Living PCOS Free”
It's been a couple of years since I published my first book with my mother, Senior Consultant ObGyn Dr. Nitu Bajekal.
Polycystic Ovary Syndrome (PCOS) affects 1 in 10 women, trans men and non-binary people yet 70% remain undiagnosed.
This book aims to show how the 6 pillars of lifestyle medicine can help manage this common endocrine condition.