Introduction
Polycystic Ovary Syndrome (PCOS) is a complex hormonal disorder that affects millions of women worldwide. One of the biggest challenges in managing PCOS is reducing chronic inflammation, which plays a major role in hormonal imbalance, insulin resistance, and weight gain.
One often-overlooked dietary factor that directly impacts inflammation and hormone health is cooking oil. The oils you use daily can either support hormone balance or worsen inflammation, leading to increased PCOS symptoms.
In this article, we will cover:
✔ The best cooking oils for PCOS
✔ How different oils impact hormone balance
✔ Oils to avoid for better PCOS management
✔ Practical ways to incorporate healthy fats into your diet
By making simple swaps in your kitchen, you can dramatically improve your health, reduce symptoms, and balance hormones naturally.
Understanding Fats: How They Impact PCOS
Cooking oils contain different types of fats that impact inflammation, insulin levels, and hormone production. Here’s a breakdown of the major fats and how they affect PCOS:
1. Healthy Fats (Good for PCOS!)
✔ Monounsaturated Fats (MUFAs) – Found in olive oil, avocado oil, and nuts, these fats support hormonal balance and heart health.
✔ Polyunsaturated Fats (PUFAs) – Found in flaxseed oil and walnut oil, these help reduce inflammation and improve insulin sensitivity.
✔ Omega-3 Fatty Acids – Found in fish oil, flaxseeds, and chia seeds, these lower inflammation and improve reproductive health.
2. Unhealthy Fats (Bad for PCOS!)
🚫 Trans Fats – Found in processed foods and hydrogenated oils, these disrupt hormone function and worsen insulin resistance.
🚫 Refined Vegetable Oils – Oils like soybean, corn, and sunflower oil contain high levels of omega-6 fatty acids, which increase inflammation when consumed in excess.
Serishi Tip: Choosing the right oils for PCOS can help stabilize insulin, regulate hormones, and improve metabolism.
Best Cooking Oils for PCOS
1. Extra Virgin Olive Oil (EVOO) – The Hormone Balancer
✔ Rich in monounsaturated fats that support hormone regulation
✔ Contains antioxidants that reduce inflammation
✔ Supports insulin sensitivity and heart health
Best Uses: Drizzle over salads, sauté vegetables, or use for low-heat cooking.
2. Avocado Oil – The Metabolism Booster
✔ High in monounsaturated fats that help reduce belly fat
✔ Supports estrogen balance
✔ Can be used for high-heat cooking without breaking down
Best Uses: Stir-frying, roasting vegetables, salad dressings.
3. Coconut Oil – The Thyroid Supporter
✔ Contains medium-chain triglycerides (MCTs) that boost metabolism and energy levels
✔ Supports thyroid function, crucial for women with PCOS-related hypothyroidism
✔ Antimicrobial properties support gut health
Best Uses: Cooking at high temperatures, baking, bulletproof coffee.
4. Flaxseed Oil – The Inflammation Fighter
✔ Rich in omega-3 fatty acids, which help reduce inflammation
✔ Helps balance estrogen levels in PCOS
✔ Supports healthy skin and hair
Best Uses: Add to smoothies, salad dressings (not for high-heat cooking).
5. Walnut Oil – The Insulin Regulator
✔ Contains polyunsaturated fats and antioxidants that improve insulin sensitivity
✔ Helps reduce cortisol (stress hormone) levels
✔ Supports brain health and reduces inflammation
Best Uses: Drizzle over cooked vegetables, mix into dips.
6. Sesame Oil – The Gut Healer
✔ Contains lignans, which support estrogen metabolism
✔ Helps regulate blood sugar levels
✔ Supports gut health, which is crucial for hormone balance
Best Uses: Stir-frying, Asian-style cooking, salad dressings.
Oils to Avoid with PCOS
🚫 Vegetable & Seed Oils (Soybean, Corn, Sunflower, Canola Oil) – High in inflammatory omega-6 fatty acids that can worsen hormonal imbalance.
🚫 Margarine & Hydrogenated Oils – Contain trans fats that increase inflammation and insulin resistance.
🚫 Palm Oil & Shortening – Highly processed and can lead to weight gain and hormone disruption.
How to Use Healthy Oils for PCOS Management
✅ Choose Cold-Pressed Oils – These retain the maximum nutrients and antioxidants.
✅ Avoid Overheating Oils – Overheating can break down the nutrients and create harmful free radicals.
✅ Rotate Your Oils – Using a variety of oils ensures a balanced intake of healthy fats.
✅ Combine with PCOS-Friendly Foods – Pair with leafy greens, lean proteins, and whole grains for maximum benefits.
PCOS-Friendly Meal Plan with Healthy Fats
| Meal | Oil Used | PCOS Benefits |
|---|---|---|
| Breakfast – Scrambled eggs with spinach | Olive oil | Supports insulin sensitivity |
| Lunch – Quinoa salad with grilled chicken | Avocado oil | Helps balance hormones |
| Snack – Greek yogurt with flaxseeds | Flaxseed oil | Reduces inflammation |
| Dinner – Stir-fried tofu with veggies | Sesame oil | Supports gut health |
Final Thoughts & Quote from Manisha Choudhary
Healthy fats play a crucial role in balancing hormones, improving insulin sensitivity, and reducing inflammation in PCOS. Choosing the right cooking oils can make a significant impact on your overall hormonal health.
Quote from Manisha Choudhary:
“The fats you consume daily directly affect your hormone balance. Choosing the right oils can help reduce inflammation and support PCOS management naturally.”
About the Author
Manisha Choudhary
Sr. Dietitian cum Nutritionist
Founder, CEO – Serishi
Manisha Choudhary is a seasoned Sr. dietitian and nutritionist passionate about helping individuals achieve healthier lifestyles through balanced nutrition. With over 10 years in the field, Manisha specializes in weight management, chronic disease management, postpartum recovery, and wellness nutrition. Her approach emphasizes sustainable, science-backed diet plans that cater to individual needs without compromising on taste or satisfaction. Manisha is dedicated to empowering her clients with the tools they need to make informed dietary choices, transforming their health and well-being one step at a time.