Polycystic ovary syndrome refers to the condition in which there exist hormonal imbalances and problems with metabolism.
Though PCOS (polycystic ovary syndrome) can be a cause to some serious health conditions. But at the same point of time symptoms and severity of PCOS can also be cured by some modest, vigorous lifestyle and some diet changes. So, let us understand PCOS, the best way of treating your PCOS and the best diet for PCOS.
What is PCOS ?
PCOD polycystic ovarian disease is also called as PCOS-polycystic ovarian syndrome in which hormonal imbalances occurs due to problems with metabolism. Therefore, it is a common hormonal disease found in women. It is kept back by uneven periods or as the case may be by having no menstruation or menses at all.
The PCOS women may have multiple cysts in their ovaries, which is caused by an over production of hormones called androgens.
Symptoms of PCOD/PCOS
Some major symptoms of PCOS are listed, around 50 per cent of women face:
- Menstrual Imbalance – irregularity of the menstrual cycle of a woman occurs during PCOS. Though it may seem normal in the beginning, but gradually it may be irregular or delayed.
- Ovulation issues – Women who are experiencing difficulties in conceiving a child need to get a check on their PCOS as it may be one of the reasons for infertility and lack of ovulation.
- Extreme growth of Hairs – The levels of the male hormones in a woman’s body is increased which leads to lead to extreme hair growth on the lower abdomen, upper lip, chin and around the nipples.
- Dysfunctional bleeding – the progesterone levels in the woman’s body is decreased in PCOS that happens due to issues in ovulating properly. Moreover, this also leads to growth stimulation of the endometrial tissue which leads to dysfunctional bleeding in women.
- High insulin levels and obesity – Women suffering from PCOS are found to be fatty as they have a high insulin level in their body.
Also Read:- Top Healthy Vegan Foods to Eat
How Does Diet Affect PCOS?
PCOS Women have more than the normal insulin levels. Insulin helps the body cells to turn down sugar (glucose) into energy, whereas Insulin is actually a hormone that is produced in your body or in your pancreas of the body.
So, the PCOS diet is affected by weight management and insulin production and resistance. Thus, in order to manage your PCOS one need to change one’s eating habits. As a PCOS diet is the best steps people can take to manage the condition.
PCOS Diet Plan:
Though there is not any standard diet for PCOS but by adopting PCOS diet chart and by eating healthy foods that one should eat in PCOS that will lower down inflammation, keep blood sugar levels accurate, and help you maintain a healthy weight are stated as:
Foods to add in PCOS diet:
- high-fibre vegetables, like as the broccoli
- lean protein, which can be a fish or the related products
- anti-inflammatory foods and the spices products, that involve use of turmeric and tomatoes
1. High-fibre foods: high-fibre foods help in reducing the insulin resistance and slow down the digestion as well as reduce the impact of sugar on the blood, which may prove to be beneficial to women with PCOS. So, PCOS diet food with high-fibre include:
- Cruciferous vegetables, that includes vegetable as broccoli, or the cauliflower and the Brussels sprouts
- Green vegetables that includes red leaf lettuce and some arugula
- Green as well as the red peppers
- Beans and the lentils
- Sweet potatoes
- Winter squash
2. lean protein: Lean protein acts as a healthy dietary option for women with PCOS, as they help to reduce inflammation. Therefore, they must be included in a PCOS diet plan. So, PCOS diet food with lean protein include:
- Almonds and the walnuts
- Olive oil
- Fruits, which comprises of the strawberries and the blueberries
- Fatty fish which is high in omega-3 fatty acids, that includes salmon fish and sardines
Therefore, A nourishing PCOS diet chart should contain the subsequent foods:
- Ordinary, and unrefined foods
- High-fibre foods
- Fatty fish, which includes tuna fish, salmon fish, sardines, and the mackerel
- Other dark and some greens leafy vegetables
- Dark red fruits, that can be blueberries, blackberries, red grapes, and cherries
- Vegetables such as the broccoli and cauliflower
- Dehydrated beans, lentils, and some other types of legumes
- Healthy fats, which includes oil as: olive oil, in addition to the avocados and the coconuts
- Nuts, which includes walnuts, almonds, pine nuts, and the pistachios
- Dark chocolate but to be eaten in moderation
- Spices, that includes turmeric and cinnamon, etc
PCOS Foods to Avoid:
People on a PCOS diet should not eat the following foods as they may prove to be unhealthy for them. So, some of the PCOS foods to avoid include:
- Superior carbohydrates, such as readymade pastries and white bread.
- Fried foods, which includes foods as fast food.
- Sugary beverages, such as sodas and some energy drinks.
- Processed meats, that includes food items as sausages, hot dogs, and the luncheon meats.
- Solid fats, including shortening, margarine, and lard.
- Excess red meat, such as steaks, hamburgers, and pork.
Other PCOS Lifestyle Changes:
People with PCOS can manage their PCOS with some of the Lifestyle changes. As PCOS diet plus exercise can lead to the following benefits:
- Weight loss
- Enhanced insulin breakdown
- More even and sturdy periods
- Abridged levels of the male hormones and the male form of the hair growth
- Lesser cholesterol levels
Moreover, a person can also manage PCOS by Reducing stress through self-care practices, getting
enough sleep, avoiding over-commitment, etc.
What are the Best Foods for PCOS?
Best PCOS diet contains the following foods items:
I. Whole foods
Examples of whole foods are: Fish, meat, vegetables, fruit, nuts and seeds, healthy oils
II. Foods with a low Glycemic Load: These foods comprise of:
- Wheat flake biscuits
- Whole wheat/whole meal bread
- Brown rice, boiled
- Spaghetti, whole meal
- Sugars that include Fructose, Sucrose, Glucose and honey.
III. Anti-inflammatory foods
Here are some examples of anti-inflammatory foods which helps you incorporate into your PCOS diet:
- Dark leafy greens, including kale and spinach
- Blueberries, blackberries, and cherries
- Dark red grapes
- Nutrition-dense vegetables, such as broccoli and cauliflower
- Beans and lentils
- Green tea
- Red wine, in moderation
- Avocado and coconut
- Extra virgin olive oil
- Walnuts, pistachios, pine nuts, and almonds
- Cold water fish, including salmon and sardines
- Turmeric and cinnamon
- Dark chocolate
- Spices and herbs
IV. Foods with Healthy Fats: Some Best PCOS foods with healthy fats are:
- Dark Chocolate
- Whole Eggs
- Fatty Fish
- Chia Seeds
- Extra Virgin Olive Oil
- Coconuts and Coconut Oil
What Does a Example PCOS Diet Plan be Like?
Here is a roughly PCOS food ideas or diet plans for each meal of the day, that you can adopt for a healthy diet plan:
There are around a delightful of breakfast options available to take PCOS nutrition, which include:
- Green smoothies that can be made up with the following ingredients such as the almond butter, avocado, spinach, apple and some freshly used berries
- Eggs and bacon or some boiled egg and the avocado
- Use of Grain free granola
Aimed at lunch, you should avoid sandwiches and instead opt for:
- Some Leftovers food items
Designed for PCOS Dinner diet, one should eat pretty simple, that involves:
- Chicken thighs with sweet potato slices or chunks and some baked vegetables
- Sausages, sweet potato puree and some veggies
- Salmon fish, steamed baby potatoes and a proper salad diet.
Diet Guidelines for Polycystic Ovary Syndrome (PCOS)
Here, we have suggested some Polycystic Ovary Syndrome Diet Tips that will help you to relieve PCOS symptoms and boost weight loss.
- Try a Low-GI Diet
A low-GI PCOS diet provides numerous fitness benefits for women who have PCOS-driven insulin confrontation. As, it helps to reinstate uneven periods, lessen the inflammatory markers and recover the insulin sensitivity. So, you can adopt a PCOS insulin resistance diet.
- Don’t Skimp on Breakfast
PCOS women should eat regular meals. So, eating up a larger breakfast and smaller evening meal can help in improving the hormone levels and the ovulation in women with PCOS. So, a PCOS fertility diet should be maintained.
- Eat Enough Healthy Fats
A subsequent amount of vigorous fats like omega-3 fatty acids can lead to a reduction of the blood insulin and the testosterone levels as well as it can also advance down the insulin resistance in women with PCOS.
- Cut Down on Carbs
a low-carb diet can prove to be beneficial as it can lead to an additional 1–5% weight loss in women with PCOS, which in turn decreases the insulin and the testosterone levels in the body and recovers down the insulin sensitivity. Thus, you can adopt a low carb PCOS diet.
- Stay Active
Many health benefits are provided to our body just by simple exercise. So, is the case with PCOS which help to scale down the body fat and decrease the inflammatory markers in women with PCOS.
PCOS has no cure, but by following the PCOS diet with the right nutrition can lead to a healthy life. PCOS diet food can help you to attain the maximum results, beneficial for you and your body.
One should avoid the following diet foods while on a PCOS diet:
- Sweetened juice
- Advanced carbohydrates, such as readymade pastries and the white bread.
- Fried food items, that include foods such as fast food.
- Sugary beverages, comprising of food drinks as sodas, lime and some energy drinks.
- Handled meats, including food as the food sausages, hot dogs, and the luncheon meats.
- Solid fats, which include margarine, shortening, and lard.
- Excess of red meat, including foods as hamburgers, steaks, and pork.
You can take up a low carb diet for PCOS to reduce weight while following the PCOS diet. And avoid some of the foods such as Sophisticated carbohydrates, some Fried food items, Sugary beverages, Processed meats, Excess of red meat, and solid fats.
Yes, eggs are a good PCOS diet as it contains protein which invariably helps you out to reduce down the insulin levels and has some positive and constructive effects on PCOS symptoms of the body.
Dairy products that contain high carbohydrates, which is not recommended on a PCOS diet. So, Dairy products act as bad PCOS food sources, which one should not consume on a PCOS diet or while following a PCOS diet plan.
A diet rich in following foods acts as best PCOS diet:
- Whole foods
- Foods with a low Glycemic Load
- Some Anti-inflammatory food items
- Foods with some Healthy Fat items