Are you suffering from Polycystic Ovarian Syndrome (PCOS)? Wondering what to eat and delete? Then, you are at the right place. Here, we tell you about the right kind of diet that women with PCOS should follow. After all, maintaining optimum weight and adhering to a well-balanced diet will be helpful in managing the symptoms of PCOS.
Polycystic Ovarian Syndrome, also known as PCOS, is a reproductive metabolic syndrome and imbalance or an endocrine metabolic problem. Those women having PCOS may have infrequent or prolonged menstrual periods or excess male hormone (androgen) levels. Moreover, one’s ovaries build up numerous small collections of fluid (follicles) and fail to release eggs regularly.
One may suffer from PCOS if the insulin is the hormone that is produced by your pancreas that tends to allow cells to use sugar, which is the body’s primary energy supply. Furthermore, one’s blood sugar level can rise, if one’s cells become resistant to the action of insulin. Hence, one’s androgen production can be increased owing to the excess insulin, and one may have difficulty when it comes to ovulation. It can be heredity; even excess androgen can be the reason as the ovaries produce abnormally high levels of androgen, causing hirsutism and acne. Also, women having PCOS tend to experience a low-grade inflammation that stimulates polycystic ovaries to produce androgen, which can invite heart and blood vessel problems. Irregular menses and having polycystic ovaries can be the signs of it. Here, your ovaries might be enlarged and contain follicles that surround the eggs. Due to which, your ovaries may not function properly. Thus, one will have to take the right kind of nutrition to tackle PCOS.
Know what you should include in your diet to fight PCOS
- Add fiber to your diet: This can help lower the insulin levels and enhance the health of your gut. Eat seeds, berries, legumes, flax seeds, and whole grains.
- Protein is a must:Don’t forget to add proteins to your diet. Eat more of lean protein but speak to your expert about the quantity in which you should eat. Include grilled chicken, salmon, fish, beans, tofu, shrimp, and tuna.
- Eat antioxidant-rich foods: Try olive oil, avocado,quinoa, brown rice, kale, and spinach to stay healthy.
- A low GI diet can be helpful:Women with PCOS are at a higher risk of type-2 diabetes. A low-GI diet can help in weight loss as well as improve insulin sensitivity. Eat nuts, seeds, fruits, starchy vegetables, and other unprocessed, low-carbohydrate foods.
- Healthy fats:Opt for them as they can promote weight loss and deal with insulin resistance. Following a Mediterranean diet or Dietary Approaches to Stop Hypertension (DASH) diet to manage the symptoms of PCOS.
Exclude these foods
- Refined carbohydrates: Say no towhite bread, pizza, pasta, and white rice.
- Sugar-laden foods and drinks:Too much sugar intake is linked to weight gain. So, do not eat sweets or pastries or drink juice, aerated drinks, or smoothies.
- Processed foods:Contain harmful chemicals, not only are poor for weight loss but can also destroy the gut microbiome. Bid adieu to ice creams, candies, and cookies.
- Saturated fats can be pro-inflammatory: So don’t eat fast food and red meat.
- Trans fats:Doughnuts, French fries, frozen pizza.
- Junk, oily and spicy food.
- Smoking and alcohol is a strict no no.
By. Shivani Pal (Dietician), Apollo Spectra Hospital , Delhi