There is no standard diet for polycystic ovary syndrome (PCOS). However, some strategies — such as an anti-inflammatory diet — may help manage some symptoms.
PCOS can cause other serious health problems, like diabetes, heart problems, depression, and a higher risk of endometrial cancer.
Some research has suggested that certain dietary choices can help reduce the impact of PCOS.
Polycystic ovary syndrome (PCOS) is a common endocrine disorder that affects approximately 5-10% of women of reproductive age worldwide It is characterized by irregular menstrual cycles, excess androgen levels, ovarian cysts, and metabolic abnormalities like insulin resistance.
For women with PCOS, making the right dietary choices is crucial for managing symptoms and reducing long-term health risks. But with so much conflicting information online, it can be confusing to know which foods are truly PCOS-friendly.
One food that often comes up is canned tuna – but is it actually a smart choice if you have PCOS? Or are there better fish options out there? Let’s take a closer look at the facts,
Benefits of Canned Tuna for PCOS
Here are some potential benefits of incorporating canned tuna into a PCOS diet
High in Protein
Tuna is an excellent source of high-quality protein. A 3 ounce serving of canned light tuna packed in water contains about 22 grams of protein. Choosing high protein foods can help you feel full and satisfied, which is key for managing hunger and cravings with PCOS. The protein in tuna may also help stabilize blood sugar levels.
Low in Carbs
Canned tuna is very low in carbohydrates, containing 0 grams of carbs per serving. Limiting carb-heavy foods can help improve insulin sensitivity in women with PCOS who deal with insulin resistance.
Provides Omega-3s
Tuna contains anti-inflammatory omega-3 fatty acids, namely EPA and DHA. Getting adequate omega-3s can help reduce inflammation and improve ovarian function in women with PCOS. Canned tuna provides around 300mg of omega-3s per serving.
Nutrient-Dense
In addition to protein, canned tuna contains a variety of other important micronutrients like vitamin D, selenium, vitamin B12, and niacin. The vitamin D in tuna is especially significant since research shows many women with PCOS are deficient.
Budget-Friendly
Canned tuna is one of the most affordable fish options out there. It’s easy to find cans of tuna for under $2 at most grocery stores. The convenience and long shelf-life are also pluses. This makes it accessible for those looking for an inexpensive source of protein and healthy fats.
Concerns About Canned Tuna for PCOS
However, there are some potential drawbacks of canned tuna to be aware of:
Mercury Content
One concern with frequently eating tuna is its mercury content. Tuna contains small amounts of methylmercury, an organic compound that can be toxic in large amounts. Guidelines recommend limiting canned light tuna to 12 ounces (2-3 servings) per week to avoid dangerous mercury exposure. Albacore or white tuna has triple the mercury as light tuna and should be eaten more sparingly.
Sodium Content
Canned tuna can be quite high in sodium, with 300-500 mg per serving. Eating too much sodium can exacerbate fluid retention issues that are common in PCOS. To limit sodium, choose tuna canned in water and rinse before use. Fresh, frozen, or pouched tuna has significantly less sodium than canned.
BPA Exposure
Some cans used for tuna may have BPA linings. BPA is an industrial chemical that can disrupt hormones when exposed to it. Choosing pouched or jarred tuna can help avoid potential BPA exposure from cans. Opting for brands that say “BPA-free” is another option.
Missing Nutrients
Compared to some other fish, tuna is not a significant source of vitamins A or D. It also provides smaller amounts of anti-inflammatory omega-3 fats than fatty fish like salmon. So relying solely on tuna could mean missing out on some valuable nutrients.
Better Fish Choices for PCOS
Here are some fish options that may be more optimal than canned tuna for following a PCOS diet:
Salmon
Salmon is one of the best fish choices for women with PCOS. It’s very high in inflammation-lowering omega-3s, providing over 1000mg per 3 ounce serving. Salmon is also an excellent source of vitamins D and B12. Aim for wild-caught salmon if possible.
Mackerel
This omega-3 rich fish contains over three times the amount of vitamin D compared to tuna. Mackerel is also high in selenium, an antioxidant mineral that may help regulate thyroid hormones. Go for Atlantic mackerel when you can.
Sardines
Like salmon, sardines are rich in omega-3s with over 1000mg per 3 ounce serving. They also provide high amounts of vitamin D and vitamin B12. Canned and fresh sardines are great options.
Herring
Herring has omega-3 levels comparable to salmon with over 1100mg per 3 ounce serving. It also contains higher amounts of vitamin A and iron than tuna. Pickled, smoked, or canned herring fillets are easy options.
Oysters
Oysters stand out for their exceptionally high zinc content, with over 75mg per 6 medium oysters. Zinc is essential for ovarian function and development of mature eggs.
Healthy Ways to Eat Canned Tuna with PCOS
If you do choose to incorporate some canned tuna into your PCOS diet, here are some healthy ways to enjoy it:
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Make tuna salad with Greek yogurt and celery instead of mayo. Add a bit of lemon juice, mustard, pepper, and dill.
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Stuff tuna mixed with avocado into a pita or wrap it in lettuce leaves for a protein-packed sandwich.
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Combine tuna with chopped cucumber, tomato, and red onion over spinach for a light tuna salad.
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Mix tuna with a bit of olive oil, balsamic vinegar, and garlic for an easy protein-packed side dish.
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Top salads with seared or grilled tuna steak for an omega-3 and protein boost.
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Whip up tuna veggie frittatas by baking beaten eggs with tuna, vegetables, and a bit of cheese.
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Enjoy tuna alongside vegetables sautéed in olive oil or roasted in the oven.
The Bottom Line
Overall, canned tuna can be a nutritious part of a PCOS diet in moderation. It provides high-quality protein, omega-3s, B-vitamins, selenium, and vitamin D. However, fatty fish like salmon, sardines, and mackerel may be even better options due to their higher omega-3 content and concentrations of key nutrients like vitamins A and D.
Limit tuna to a couple servings per week and round out your diet with a variety of other PCOS-friendly protein sources like eggs, yogurt, beans, chicken, and veggie-based proteins. Following an overall balanced, low-glycemic, anti-inflammatory diet is key for managing PCOS symptoms and promoting fertility.
A note about sex and gender
Sex and gender exist on spectrums. This article will use the terms “male,” “female,” or both to refer to sex assigned at birth. Click here to learn more.
The four main factors involved in PCOS are:
- insulin resistance
- changes in metabolic and hormonal functioning
- high levels of body fat
- problems creating gonadotrophin-releasing hormones, which are essential for reproductive well-being
These factors are all interlinked. Diet could be a factor in breaking this cycle and reducing the impact of PCOS. It could also help reduce the risk of complications such as diabetes and cancer.
Some ways in which diet may help people with PCOS relate to managing:
Over half of those with PCOS develop diabetes or prediabetes before the age of 40. Diabetes stems from how the body processes insulin. Taking dietary measures to prevent diabetes can be a significant step toward living well with PCOS.
There isn’t a standard diet for PCOS yet, but different approaches seem to help people with this condition.
Here are three diets that may help people with PCOS manage their symptoms.
Is Canned Tuna Safe To Eat? Experts Weigh In On The Benefits Of Eating The Canned Fish | TIME
FAQ
What is the best fish to eat for PCOS?
Can a PCOS patient eat mayonnaise?
Can I eat fish if I have PCOS?
What foods are good for PCOS?
Choose PCOS snacks that include low glycemic index foods, which will help control your blood sugar. These foods also are usually high in fiber so they’ll keep you feeling satisfied for longer. Other foods that will promote satiety include protein foods and healthy fats like avocados, walnuts, and almonds.
Can eating fish & nuts help with PCOS?
The unsaturated fats found in fish, nuts and seeds may help improve hormone balance in people with PCOS, Abbott says. Nutrition advice if you have PCOS echoes recommendations for pretty much everyone: Incorporate healthy fats like those found in fatty fish, nuts and seeds, olive oil and avocado.
What are some Mediterranean diet foods for PCOS?
Examples of Mediterranean Diet foods for a PCOS diet include: The DASH diet, originally designed for controlling high blood pressure, can also be beneficial to patients with PCOS in managing lower levels of insulin. It mainly focuses on healthy carbs, like fruits, vegetables, and whole grains.
Is there a PCOS diet plan?
There is no one-size-fits-all PCOS diet plan, but there are some simple dietary changes that can’t hurt to try. “I recommend prioritizing foods that are high in protein, fiber and unsaturated fats, and adding in non-starchy vegetables that are enjoyable,” Abbott says.