By following a healthy PCOS Diet Plan and making lifestyle changes, such as exercising regularly and reducing stress, women with PCOS can help to balance their hormones. This will improve their fertility.
PCOS (Polycystic Ovary Syndrome) is caused by a hormonal imbalance that can affect ovulation, making it challenging to get pregnant. Treating PCOS is similar to building a house – it requires laying a strong foundation with a healthy diet and lifestyle, and then building on top of it with other treatments and medications if necessary.
What is the need for a PCOS Diet Plan?
Insulin levels in PCOS patients are typically higher than usual. The pancreas produces an extremely crucial hormone called insulin. It aids the body’s cells in converting sugar (glucose) into energy.
Blood sugar levels may increase if insufficient insulin is produced by the body.
This can also happen if you have insulin resistance, which means you are unable to use the insulin you produce effectively.
If you have insulin resistance, your body might even try to produce a lot of insulin to keep your blood sugar levels normal. Too much insulin can start causing your ovaries to produce more androgens, such as testosterone.
For instance, women with insulin resistance can have high levels of free testosterone in their bodies, which can lead to acne, male pattern hair growth, and infertility.
Which food is to be added to your PCOS Diet Plan?
Eating a diet high in fiber, low in processed carbs, and rich in healthy fats can help support PCOS-friendly eating. This is like putting together a puzzle. Each of the pieces has to fit together for the overall picture to make sense. The same is true for your PCOS diet plan; each of the individual food choices you make should come together to create a balanced and healthy diet.
Diet:
- Anti-inflammatory foods and spices. For eg. Turmeric and tomatoes
- High Fiber Veges. For eg. Broccoli
- Lean Protein. For eg. Fish
Explore this health chart module to learn more about PCOS diet plans.
- High Fiberous Food
Aim for 25g of fiber daily. This can include:
- Green Vegetables– Broccoli, spinach, peas, etc.
- Fresh Fruits– Kiwi, oranges, pears, figs, berries, and more.
- Legumes– Kidney beans, soybeans, lentils, etc.
- Seeds and nuts– Almond, sunflower seeds, flax seeds, and more.
Additional: Whole grain items such as Oats.
- Protein
Make sure you get some protein at each meal. Eat more plant-based proteins regularly.
Compared to other protein sources, foods with a plant-based protein source can offer more fiber and far less saturated fat.
Protein foods such as peas, beans, lentils, nuts, seeds, and tofu, along with eggs, fish, lean meats, and poultry, should also be consumed. Additionally, plant-based protein sources can help to lower cholesterol levels and provide a healthier alternative to other protein sources.
Read More: What are the PCOS Causes
Food to be avoided:
When you eat certain foods frequently, you will gain weight.
Reduce your intake of foods high in salt, sugar, refined flour, and fat, such as:
- White pasta, bread, or rice
- Packaged desserts, muffins, cereal bars, and cookies
- Sweets like chocolates and candies
- French fries and other foods that are deep-fried or battered
- Soda and sweet beverages
These types of foods are usually high in calories and low in nutritional value.
Conclusion
Your PCOS diet plan must include all the nutrition that your body needs. Consuming too many calories can lead to weight gain and make it harder for you to manage your PCOS.
Eating foods that are high in nutritional value, such as fruits, vegetables, and lean proteins, can help you get the nutrients your body needs without consuming too many calories. With healthy eating and with an active lifestyle, you can prevent the symptoms of PCOS/PCOD and can also treat it in the most effective way.