Is Canned Tuna Good for PCOS? A Dietitian Weighs In

Polycystic ovary syndrome (PCOS) is a common hormonal disorder affecting up to 15% of women. Those with PCOS often wonder if canned tuna can be part of a healthy PCOS diet.

Tuna seems to offer beneficial nutrients like protein, omega-3s, and antioxidants. However, there are also some potential downsides to consider.

As a dietitian who specializes in PCOS, I want to provide a balanced look at the pros and cons of eating canned tuna with PCOS. By understanding the nuances, you can make an informed decision about whether tuna should be part of your personal PCOS nutrition plan.

An Overview of PCOS

First, a quick recap of what exactly PCOS is:

• PCOS involves hormone imbalances leading to symptoms like irregular periods, excess hair growth, and acne

• The most common hormone issues are insulin resistance and elevated androgens like testosterone.

• Nutrition and lifestyle changes are first line PCOS treatments to manage symptoms.

The goal of a PCOS diet is to balance blood sugar lower inflammation, and support hormone regulation. Could tuna help achieve these aims? Let’s analyze further.

Potential Benefits of Tuna for PCOS

Here are some key nutrients and attributes of tuna that seem well-suited for a PCOS diet:

• High protein content promotes satiety and balances blood sugar

• Omega-3 fatty acids have anti-inflammatory properties to counter PCOS inflammation.

• Lower mercury levels compared to some other fish makes tuna seem safer.

• Nutrient density provides vitamins and minerals like selenium, vitamin D, B12, and iron.

• Canned tuna is affordable, convenient, and non-perishable.

• Tuna is versatile to incorporate into meals and snacks regularly.

With all these advantages, tuna appears to be a practical protein source as part of an overall PCOS nutrition plan. But not so fast…

Reasons Tuna May Not be Ideal for PCOS

Despite the potential benefits above, there are also some possible drawbacks of tuna for PCOS:

• High sodium content of canned tuna could exacerbate fluid retention and cortisol issues common in PCOS.

• BPA in can linings may disrupt hormones and fertility.

• Omega-3 content still lower than in fatty fish like salmon.

• Over-reliance on tuna could lead to a less balanced, varied PCOS diet.

• Trace amounts of mercury could accumulate with regular consumption.

Clearly it’s not black and white whether tuna is helpful or harmful for PCOS. As with most aspects of nutrition, moderation and balance are key.

Incorporating Tuna into a PCOS Diet: Tips from a Dietitian

Here is my advice as a dietitian on safely enjoying tuna as part of an overall PCOS nutrition plan:

• Choose low-sodium or no salt added tuna packed in water. Rinse before eating to remove excess sodium.

• Limit intake to 2-3 servings of tuna per week at most to limit mercury exposure.

• Pair tuna with anti-inflammatory foods like avocado, walnuts, olive oil, vegetables, and omega-3 rich seeds.

• Select lower mercury tuna like skipjack over albacore. Limit albacore to 6 oz per week.

• Buy high-quality tuna from sustainable brands for optimal omega-3 content.

• Include fiber-rich foods like fruits, veggies, beans, nuts and seeds to help control blood sugar.

• Avoid tuna daily and take 1-2 days off per week to promote diet variety.

• Use tuna as part of a balanced PCOS plate, not your sole protein source. Variety is important!

The Takeaway on Tuna and PCOS

Canned tuna can be part of a healthy PCOS diet in moderation, along with a variety of other lean protein sources. Focus on low-sodium, sustainable tuna packed in water.

Aim for 2-3 servings weekly as part of an overall PCOS nutrition plan focused on whole foods, plant foods, lean proteins, and healthy fats. With a thoughtful approach, you can safely reap the benefits of tuna nutrition for PCOS.