If you have Polycystic Ovary Syndrome (PCOS), you know how challenging it can be to manage the symptoms.
From irregular periods to weight gain, PCOS can take a toll on your physical and emotional well-being.
But did you know that what you eat can have a significant impact on your PCOS symptoms?
While there is no one-size-fits-all diet for PCOS, there are certain foods that can help manage the condition.
One such food is canned tuna.
But is it really good for PCOS?
In this article, we’ll explore the benefits and risks of adding canned tuna to your PCOS diet.
Is Canned Tuna Good For PCOS?
Canned tuna is a great addition to the diets of women with PCOS who are looking to lose weight. Each can of water-packed tuna contains about 33 grams of protein and no fat or carbohydrates. Protein has a high thermogenic effect, which means that the body burns a significant share of the calories provided by a protein-rich food like tuna in the process of breaking it down and digesting it.
Furthermore, tuna is rich in B vitamins and vitamin D, which are important for women with PCOS. These vitamins help regulate hormones and improve insulin sensitivity, which can help manage blood sugar-related PCOS issues and mood swings. Tuna also contains omega-3 fatty acids, which can decrease inflammatory cytokines and help with hormonal acne.
However, it’s important to consume canned tuna in moderation. Too frequent or high consumption of tuna and other fish may expose you to certain toxins, such as mercury. Many experts recommend eating only six servings or less of canned chunk light tuna and other similar fish per month (canned white albacore should be consumed even less frequently). Pregnant and breastfeeding women, as well as those planning to become pregnant, should be particularly careful because toxins in fish can be extremely harmful to fetuses and newborn babies.
The Nutritional Benefits Of Canned Tuna For PCOS
Canned tuna is a versatile, shelf-stable lean protein that can be an excellent addition to the diets of women with PCOS. It is low on the glycemic index and can be a good choice for people with diabetes or other conditions that require a low-GI diet. Its high protein and nutrient content make it an excellent choice for maintaining good health and well-being.
Tuna is an excellent source of protein that is low in fat and calories. Whether canned tuna is packed in oil or water can affect its nutritional content. Canned tuna packed in oil tends to be higher in calories and fat than canned tuna packed in water. In comparison to fat and carbohydrates, protein has a very high thermogenic effect, which means that the body burns a significant share of the calories provided by a protein-rich food, such as tuna, in the process of breaking down and digesting the food.
Tuna also contains B vitamins and vitamin D which are important for women with PCOS. These vitamins help regulate hormones and improve insulin sensitivity, which can help manage blood sugar-related PCOS issues and mood swings. Tuna is also rich in omega-3 fatty acids which can decrease inflammatory cytokines and help with hormonal acne.
Both fresh and canned tuna are good sources of several essential vitamins and minerals, including vitamin D, selenium, and iodine. Additionally, canned tuna packed in water may be higher in docosahexaenoic acid (DHA), which is a type of omega-3 fatty acid that is particularly important for brain and eye health.
However, it’s important to consume canned tuna in moderation. Too frequent or high consumption of tuna and other fish may expose you to certain toxins, such as mercury. Many experts recommend eating only six servings or less of canned chunk light tuna and other similar fish per month (canned white albacore should be consumed even less frequently). Pregnant and breastfeeding women, as well as those planning to become pregnant, should be particularly careful because toxins in fish can be extremely harmful to fetuses and newborn babies.
Omega-3 Fatty Acids And PCOS: What You Need To Know
Omega-3 fatty acids are essential nutrients that play a crucial role in maintaining overall health. For women with PCOS, omega-3s can be particularly beneficial due to their ability to reduce symptoms associated with the condition.
Research has shown that omega-3s can help reduce inflammation and fatty liver, which are common issues for those with PCOS. They can also help lower triglycerides and LDL (bad cholesterol) levels while increasing HDL (good cholesterol) levels. This can be especially helpful for those with PCOS who are overweight or struggle with high cholesterol.
In addition, omega-3s have been shown to help regulate mood swings and improve cognition by balancing hormones in the endocrine system. They can also help reduce androgen levels, which can improve symptoms like acne and scalp hair loss. Furthermore, omega-3s have been shown to improve fertility by improving egg quality and ovulation.
The best food sources of omega-3s are fatty fish like salmon, sardines, mackerel, kippers, and fresh crab. For those who don’t eat fish or prefer not to consume it, nuts, seeds, vegetable oils, soya products, and green leafy vegetables also contain omega-3s, but in a less absorbable form. In such cases, an algae-based omega-3 supplement may be recommended.
It’s important to note that while canned tuna is a good source of omega-3s, it should be consumed in moderation due to potential exposure to toxins like mercury. Pregnant and breastfeeding women should be especially cautious when consuming canned tuna or other fish.
Canned Tuna And Mercury: Understanding The Risks
While canned tuna is a healthy and convenient food option, it’s important to be aware of the potential risks associated with consuming it. One of the main concerns is mercury, a toxic metal that can cause harm to the nervous system and organs. Mercury exposure commonly happens through eating contaminated fish, including canned tuna.
The U.S. Food and Drug Administration (FDA) recommends that pregnant women consume no more than 6 ounces of canned white albacore tuna per week due to its higher mercury content. For canned chunk light tuna, pregnant women can consume up to 12 ounces per week. It’s important to note that larger predatory fish, such as swordfish, king mackerel, and shark, are even higher in mercury and should be avoided during pregnancy.
To limit your exposure to mercury, it’s recommended to choose brands of canned tuna that test their products for mercury levels. Safe Catch is a brand that tests all their tuna for mercury levels and ensures that everything that ends up canned is low in mercury.
In addition to choosing low-mercury options, it’s important to consume canned tuna in moderation. Eating too much tuna or other fish can lead to excessive exposure to mercury and other toxins. By following the recommended guidelines and incorporating a variety of seafood options into your diet, you can enjoy the health benefits of canned tuna without putting yourself or your baby at risk.
How To Incorporate Canned Tuna Into Your PCOS Diet
Canned tuna is a versatile and shelf-stable lean protein that can be easily incorporated into your PCOS diet. Here are some ways to add canned tuna to your meals:
1. Tuna Salad: Mix drained canned tuna with chopped hard-boiled eggs, red onion, chives, Greek yogurt, mayonnaise, dijon mustard, and sriracha. Season with salt and pepper and serve on toast or on its own.
2. Tuna Avocado Boats: Cut an avocado in half and remove the pit. Fill the hollowed-out avocado halves with canned tuna mixed with diced tomatoes, red onion, and cilantro. Squeeze fresh lime juice over the top and serve.
3. Tuna Melt: Top a slice of whole-grain bread with canned tuna mixed with mayonnaise, diced celery, and shredded cheddar cheese. Broil in the oven until the cheese is melted and bubbly.
4. Tuna Pasta Salad: Cook whole-grain pasta according to package directions. Drain and rinse with cold water. Mix the pasta with drained canned tuna, diced cucumber, cherry tomatoes, and a lemon vinaigrette dressing.
Remember to consume canned tuna in moderation as too much can expose you to certain toxins like mercury. Stick to six servings or less of canned chunk light tuna and other similar fish per month (canned white albacore should be consumed even less frequently). With these delicious and easy recipes, you can add canned tuna to your PCOS diet without sacrificing taste or nutrition.
Other PCOS-Friendly Foods To Pair With Canned Tuna
If you’re looking to incorporate more PCOS-friendly foods into your diet, there are many options that pair well with canned tuna. Some of these foods include:
1. Leafy Greens: Leafy greens, such as spinach, kale, and collard greens, are rich in nutrients like iron, calcium, and Vitamin K. They’re also low in calories and high in fiber, making them a great addition to any PCOS diet.
2. Berries: Berries are packed with antioxidants that can help reduce inflammation and improve insulin sensitivity. They’re also low in calories and high in fiber, making them a great snack option for women with PCOS.
3. Nuts and Seeds: Nuts and seeds are a great source of healthy fats, protein, and fiber. They can help keep you feeling full and satisfied between meals, which can be especially helpful for women with PCOS who struggle with insulin resistance.
4. Whole Grains: Whole grains, such as brown rice, quinoa, and whole wheat bread, are a great source of fiber and complex carbohydrates. They can help regulate blood sugar levels and keep you feeling full for longer periods of time.
5. Greek Yogurt: Greek yogurt is a great source of protein and calcium. It’s also low in sugar and high in probiotics, which can help improve gut health.
Incorporating these PCOS-friendly foods into your diet along with canned tuna can help you maintain a healthy weight and manage your PCOS symptoms effectively. Just remember to consume tuna in moderation to avoid exposure to harmful toxins.
