Hello

Welcome back, Ladies! On today’s episode, I talk about dairy – how it interacts with our bodies, what kind of dairy is best to consume, and whether or not you should consider cutting it from your diet. This episode is designed to help you make an informed decision regarding your personal dairy consumption so that your diet can become better designed to help alleviate your PCOS symptoms.

Anyone who has worked with me in the past knows that I don’t believe in diet restrictions. I don’t believe women with PCOS need to eliminate everything from their diets. Instead I want to help them understand what they may be consuming that is potentially triggering their symptoms. Therefore, when considering what kind or how much dairy to include in your diet, you have to look at your own personal symptoms. 

When I talk about dairy, I’m referring to cow’s milk and its products, which are high in the Insulin-like Growth Factor (IGF) hormone known for triggering acne. Therefore, if acne is a symptom you’re struggling with, you may consider eliminating or cutting back on your dairy intake. In addition to IGF, it’s important to pay attention to milk’s glycemic index, which is relatively high and therefore can cause spikes in blood sugar. 

I end today’s episode by recommending how many servings of dairy to have per day, nutrient alternatives to dairy, and milk substitutes. I suggest three criteria for milk replacements concerning calories, sugar, and calcium and explain the differences between the different types of milk replacements. 

Women with PCOS already have a complicated relationship with food. Therefore, it’s important to make sure that whatever plan you put into place, it feels sustainable. By doing so, you can reduce symptoms, prevent cravings, and still find joy in your diet. 

What You’ll Learn about Dairy in This Podcast Episode:

1. Advice for which dairy products to consume, reduce, or eliminate
2. Information about the growth hormone IGF and how it affects our bodies
3. The differences between high-fat milk and low-fat milk
4. The differences between soft cheeses and hard cheeses
5. Examples of how you may distribute your daily servings of dairy
6. Food recommendations for alternatives sources of vitamin D and calcium
7. Recommendations for milk substitutes 

Helpful Links:

Be sure to check out my PCOS Insiders Facebook Group where I share videos every week at: https://www.facebook.com/groups/pcosinsiders

I’m currently taking on new clients for one-on-one coaching. Interested? Book an introductory call with me at: dafnachazin.com/apply

Have any topic suggestions? Shoot me a message on Instagram @pcosnutritionistdafna