Polycystic Ovary Syndrome (PCOS) affects millions of women worldwide, and diet plays a crucial role in managing its symptoms. One dietary aspect that often raises questions is the consumption of milk and dairy products. In this article, we’ll explore the best milk for PCOS, backed by scientific research.
Understanding PCOS and Dairy
PCOS is a condition characterised by hormonal imbalances, insulin resistance, and often weight management challenges. Some studies suggest that dairy consumption may influence these factors, but the relationship is a bit complicated. So let’s unravel what we can.
In a 2014 study about how dairy products affect PCOS, researchers didn’t find a clear link between different dairy products and PCOS. However, they did find a direct connection between drinking milk and PCOS. They found that for every additional glass of milk a person drank, there was a 1% increase in the risk factors of PCOS.
On the other hand, another study found that women who drank 3 or more glasses of milk a day had up to 70% less risk of infertility compared to those who didn’t drink milk. Another study also found that women with PCOS can consume moderate amounts of dairy while still experiencing improvements in PCOS and reproductive health, especially when combined with other dietary modifications that support PCOS management such as a low glycemic load diet.
Do I need to go dairy-free if I have PCOS?
So, based on the above, what is our recommendation? A common question about dairy and PCOS is “ Do I need to go dairy-free?” Based on the above the short answer is no you don’t have to.
The International Evidence-Based Guidelines for the Assessment and Management of Polycystic Ovary Syndrome (PCOS) does not say anywhere that people with PCOS should avoid dairy or eat a dairy-free diet for PCOS.
Plus there is evidence to suggest that women with PCOS can include moderate amounts of dairy in their diet.
Dairy is recommended as part of a healthy diet and is a good source of protein and other micronutrients which support health and overall fertility. Although dairy consumption does not seem to increase markers of inflammation in the body it can increase insulin levels. Therefore, if you have PCOS it is advisable to limit dairy intake to two or fewer servings per day.
What is the best milk for PCOS?
1. Dairy milk
- Low-fat vs Full-Fat Dairy Milk – A study published in Human Reproduction found that women who consumed high-fat dairy products were more likely to ovulate than those who consumed low-fat dairy. This study also stated that low-fat dairy may increase the risk of anovulatory fertility which is linked to PCOS, therefore full fat could be the best option for women when trying to conceive. Low-fat and full-fat milks contain the same amount of protein and micronutrients, it is just the fat content that differs.
There is however a positive link between frequent dairy consumption and acne, particularly when paired with a high glycemic index diet, if acne is one of the PCOS symptoms you suffer with you could consider reducing your dairy intake to see if this helps.
- Fermented Dairy – Fermented dairy products like kefir or yoghurt may offer benefits to people with PCOS due to the beneficial bacteria they contain. A recent research article discussed that probiotic supplements could improve the condition of women with PCOS.
2. Plant-Based Milk Alternatives
Plant-based alternatives are used my many people so lets take a look at how they fair in the context of PCOS.
- Almond Milk: Almond milk is low in calories and carbohydrates and so can help you in the context of reducing calorie intake to support weight loss and creating a lower carbohydrate dietary pattern which can support PCOS. However, iIt is much lower in protein when compared to dairy or soy milk. A higher protein diet is throught to be preferable for supporting symptoms of PCOS so if you are choosing almond milk ensure that you have adequate protein from other sources in your diet.
- Soy Milk: Soy is a great alternative to dairy as it is also high in protein, which is important for improving insulin resistance in those with PCOS, as well as supporting our appetite helping us to feel fuller for longer supporting weight management which may be a priority when managing PCOS.
- Oat milk: A common question we get asked is “Is oat milk good for PCOS ?” Oat milk is a good source of fibre and contains beta-glucans, which can help improve insulin sensitivity and reduce cholesterol levels, a positive in the context of PCOS. However, it is also higher in carbohydrates than other milk substitutes, so it may not be the best option for individuals with PCOS who are trying to lower their carbohydrate intake to manage their blood sugar levels.
Making the Best Choice for you
There is not a one size fits all answer to the question ‘what is the best milk for PCOS?’ but with the above information, we hope you can make a decision that helps you to manage your PCOS symptoms and support your fertility.
Top tips for when choosing the best milk for PCOS
- Choose unsweetened options, this can help you to maintain stable blood sugar levels helping to reduce insulin resistance and balance hormones.
- If opting for a plant-based alternative choose a version fortified with nutrients such as calcium, iodine and vitamin b12.
- If you are choosing an option lower in protein, make sure you are consuming adequate protein through alternative foods in your diet.
- If consuming full-fat dairy, avoid excessive consumption as this could lead to excess calorie intake and consequently unwanted weight gain particularly if you struggle with your weight.
Conclusion
While there’s no one-size-fits-all answer to the best milk for PCOS, the evidence we have shows that you do not need to avoid dairy if you have PCOS. Remember, milk choice is just one aspect of PCOS management. A balanced diet, regular exercise, and appropriate medical care are all crucial components of a comprehensive PCOS management plan. OUr PCO meal plans are here to help you create a PCOS friendly diet whether you are looking to lose weight or keep you weight stable.
