Is Canned Tuna Good for PCOS? A Dietitian’s Take

As someone who lives with PCOS (polycystic ovary syndrome), I’m always on the lookout for foods that can help manage my symptoms. One food I enjoy that seems to get mixed reviews is canned tuna. Some sources claim tuna is a great choice with PCOS, while others argue it should be avoided.

So as a dietitian specializing in PCOS I wanted to dig into the research and determine – is canned tuna good for PCOS or not?

Below I’ll share what current evidence says about including tuna in a PCOS diet, along with my professional advice Let’s dive in!

An Overview of PCOS

First, a quick PCOS primer if you’re unfamiliar with this common hormonal disorder. PCOS affects up to 15% of women and involves two key issues:

Insulin resistance – Cells don’t respond efficiently to the hormone insulin, causing elevated insulin levels. This drives weight gain and inflammation.
Irregular periods – Lack of ovulation prevents regular menstrual cycles and can impair fertility.

Other PCOS symptoms include excess hair growth, acne, fatigue, mood issues, and more. While exact causes are unknown, nutrition and lifestyle changes can help manage PCOS.

Why Tuna Would Be a Good Choice

Now let’s look at why tuna seems like it could be beneficial for PCOS:

1. High protein

Tuna packs over 20 grams of protein per 3-ounce serving. Choosing high protein foods is important with PCOS to help balance blood sugar and insulin.

2. Omega-3 fatty acids

Tuna provides anti-inflammatory omega-3s. Reducing inflammation is key to improving PCOS.

3. Lower mercury

Compared to some fish, tuna is lower in mercury. Albacore (white) tuna has more mercury than the skipjack used in most canned tuna.

4. Nutrient-dense

In addition to protein and omega-3s, tuna contains iron, selenium, vitamin D, vitamin B12, and more.

5. Affordable & convenient

Canned tuna is budget-friendly and non-perishable, making it an accessible choice. It’s a handy PCOS protein source to keep on hand.

6. Versatile

Tuna can be used in salads, wraps, sandwiches, snacks, pasta dishes, and more. It’s easy to incorporate into your PCOS diet regularly.

So with all these potential benefits, it seems reasonable to conclude tuna could be an optimal choice as part of a PCOS diet, right? Keep reading.

Reasons Tuna May Not Be Ideal

While the nutrients in tuna look great on paper, there are a few important considerations:

1. High sodium content

A 3-ounce portion of canned tuna can have 250-350 mg of sodium. Too much sodium worsens fluid retention and cortisol levels – issues already common with PCOS.

2. BPA risk

Some research links BPA in can linings to infertility and hormone disruption. Fresh, low-mercury fish may be safer.

3. Insufficient omega-3s

Despite being a great source, the omega-3 content in tuna may still be too low to counter inflammation in PCOS.

4. Limited food variety

Relying too much on tuna could lead to an imbalanced diet lacking in optimal fruits, veggies, fiber and plant foods.

5. Mercury concerns

While not the highest risk fish, tuna does contain trace amounts of mercury to keep in mind if you eat it often.

Clearly there are valid reasons both for and against tuna for PCOS. So how do you determine if it’s right for you? Let’s explore.

Is Tuna Right for Your PCOS Diet? My Professional Advice

As an integrative dietitian specializing in PCOS nutrition, here are my tips on incorporating tuna:

Choose tuna packed in water to avoid added oils, sodium, and preservatives. Rinse before eating to remove extra salt.
Limit to 2-3 servings per week to reduce sodium, mercury, and dietary monotony. Enjoy a variety of lean proteins.
Combine with anti-inflammatory foods like avocado, olive oil, vegetables, and omega-3-rich seeds.
Select low-mercury tuna like skipjack over albacore. Albacore intake should be limited to 6 ounces weekly.
Buy high-quality tuna from sustainable brands like Wild Planet that have better omega-3 content.
Pair with fiber-rich foods like fruits, vegetables, whole grains, chia seeds and flaxseeds to slow digestion.
Avoid tuna daily and take 1-2 days off per week to vary your diet. On days you don’t eat tuna, enjoy salmon, sardines, or plant-based proteins.
Use tuna in moderation as part of an overall balanced PCOS diet, not as your sole protein source. Variety is key!

Sample PCOS Meal Plan with Tuna

To give you an idea of how to incorporate tuna into a balanced PCOS diet, here’s a sample 2-day meal plan:

Day 1

Breakfast: 2 eggs, 1⁄2 avocado, 1 slice toast

Lunch: Tuna salad wrap – 3 oz. tuna, lettuce, tomato, 1⁄4 avocado, 2 tbsp. olive oil mayo in whole wheat wrap + mixed berries

Snack: 1 oz. almonds, carrots, hummus

Dinner: Baked salmon, roasted broccoli, quinoa

Day 2

Breakfast: Greek yogurt with nuts, chia seeds, peach

Lunch: Chopped kale salad – chickpeas, beets, feta, balsamic dressing

Snack: Sliced apple with almond butter

Dinner: Ground turkey and veggie stir fry over cauliflower rice

This approach allows you to benefit from tuna nutrients 2-3 times per week while ensuring a varied, balanced PCOS diet.

The Bottom Line

Can tuna be part of a healthy PCOS diet? In moderation, yes, tuna can be a beneficial choice thanks to its lean protein, anti-inflammatory omega-3s, and key nutrients. Just be mindful of sodium content, mercury exposure, and the importance of overall diet variety and balance.

Focus on purchasing high-quality, low-sodium tuna packed in water. Enjoy 2-3 servings weekly combined with fiber, plant foods, healthy fats and other lean proteins. With a thoughtful, balanced approach, tuna can safely be included as part of an overall nutritious PCOS diet.

Is Canned Tuna Safe To Eat? Experts Weigh In On The Benefits Of Eating The Canned Fish | TIME

FAQ

What is the best fish to eat for PCOS?

Fish like salmon, tuna, mackerel and sardines are rich in omega-3 fatty acids, which are essential fats and a key part of a nutritious diet. Omega-3s have a variety of health benefits, from fighting inflammation to reducing the symptoms of depression and anxiety, three things that commonly affect those with PCOS.

Can a PCOS patient eat mayonnaise?

Healthy fats, also referred to as unsaturated fats, are found in olive oil, canola oil, nuts, avocados, and fish. Try to incorporate healthy unsaturated fats and proteins as alternatives to butter, margarine, mayonnaise, full–fat cheese, creamy sauces or dressings, and red meat.

Can I eat fish if I have PCOS?

Lean protein sources like tofu, chicken, and fish don’t provide fiber but are a very filling and nutritious dietary option for people with PCOS. Foods that help reduce inflammation may also be beneficial.

Can I eat tuna if I have PCOS?

WTH? (My view: Tuna is a fantastic, convenient protein source…choose the natural, low-mercury brands whenever possible, and you’re good to go!) First, you don’t have to avoid ANYTHING if you have PCOS. Not carbs, not gluten, not dairy, not processed foods, heck, not even sugar. To eliminate something means to avoid it entirely.

What foods are good for PCOS?

Choose PCOS snacks that include low glycemic index foods, which will help control your blood sugar. These foods also are usually high in fiber so they’ll keep you feeling satisfied for longer. Other foods that will promote satiety include protein foods and healthy fats like avocados, walnuts, and almonds.

Can eating fish & nuts help with PCOS?

The unsaturated fats found in fish, nuts and seeds may help improve hormone balance in people with PCOS, Abbott says. Nutrition advice if you have PCOS echoes recommendations for pretty much everyone: Incorporate healthy fats like those found in fatty fish, nuts and seeds, olive oil and avocado.

Can a healthy diet help with PCOS?

A healthy diet full of whole foods can help improve your health as well as help you lose weight—as many women with PCOS experience weight gain, which can be difficult to lose. What Are Whole Foods? Whole foods are unprocessed and unrefined foods that are also free from additives or other artificial substances.