PCOS or Polycystic Ovarian Syndrome is a widespread lifestyle disease amongst women. Did you know about 20% of Indian women suffer from PCOS? Diet plays a vital role in managing this condition. If you are confused about what is the best choice for you, we are here to rescue you! Read on to learn about the PCOS diet to improve your health for good.
PCOS Diet Plans
If you are curious about the best diet for PCOS, you’ve come to the right place! Unfortunately, there is no proper cure for this lifestyle condition, but one can manage them well with proper diet and lifestyle changes. So, let’s understand more about diet and PCOS.
While there is no strict diet as such for PCOS, some health experts recommend diet plans to follow to manage the effects of PCOS better. Here are some super healthy diet plans you can look into!
1. Antiinflammatory diet
Inflammation is the body’s natural defense to protect against any harmful threat. Unfortunately, uncontrolled inflammation can cause health issues in the body. An antiinflammatory diet is regarded as the healthiest diet option for any health condition. In PCOS, inflammation is one of the biggest reasons behind fatigue and irritation. It could be one of the best available PCOS treatment plans to lose weight effectively and safely.
A well-balanced antiinflammatory diet should comprise of foods that are: –
- Foods that have a high nutrient profile.
- Have ample antioxidant content.
- Includes healthy fats.
Recommended Foods, Eat in Antiinflammatory diet
These delicious berries are super low in calories and readily available. Fortunately, they are super high in antioxidants. Therefore, they are the perfect recommendation for an anti-inflammatory diet.
- 100 g of blueberries has just 57 kcal calories!
- 100 grams of blueberries have approx. 9.2 mmol of antioxidants
Kale is an extremely nutritious vegetable. It should definitely be on your PCOS meal plan! It has ample antioxidant content. Furthermore, good vitamin B content can be beneficial in providing relief from symptoms of PCOS.
- The antioxidant content in Kale is 2.7 mmol per 100 g.
- 67 g of Kale contains about 9% of the DV of Vitamin B6
Pecans are delightful nuts that add flavor to any dish they’re added to! While they may look a little similar to walnuts, they have a distinguishing buttery taste. These nuts make an excellent addition to anti-inflammatory diets.
Nutrition: Peacan has 10.6 mmol of antioxidants per 100 g.
Tips For Anti-inflammatory Diet
- Avoid red meat as much as possible.
- You can eat seeds like flaxseed, nuts, or healthy oils like olive oil to get healthy omega 3 fatty acids.
- Avoid eating heavy carbohydrates-rich foods.
- Eat legumes & beans throughout the week to reduce any inflammation-related fatigue.
- Use spices like – black pepper, haldi, coriander, cinnamon etc. to up your antioxidants game!
2. Low Glycemic Index (G.I.) Diet
It is based on the concept of the glycemic index. So if you’re looking for a reliable diet for pcod patients, this diet is definitely for you!
Glycemic index is a measuring system that ranks a food’s effect on blood sugar. For reference, pure glucose (Sugar) has a G.I. of 100. Importantly, low glycemic works well for PCOS treatment as it directly affects the insulin levels in the body. Women with PCOS can’t effectively use insulin, increasing their risk of contracting type 2 diabetes.
Foods You Can Eat In Low Glycemic Diet
Here is an idea of some yummy food that you can eat if you’re thinking about following a Low glycemic Diet. These foods are great suggestions in the PCOS insulin resistance diet.
1. Vegetables – Potato, Raw carrots, Sweet potatoes,
- The G.I. index of cooked potato is 41
- Raw carrots have the G.I. index of just 16!
- The G.I. index of sweet potatoes is 61.
2. Fruits – Apple, Banana, watermelon
- The G.I. Index of Apple ranges from 28 – 44.
- The G. I index of ripe banana is 51.
- The G.I. index of watermelon is 72.
3. Legumes – Kidney Beans (Rajma), Chickpeas, Beans
- The G. I index of kidney beans is 19.
- Chickpeas have the G. I index of 28.
- The approx G.I. index of beans is around 27 – 42.
Also Read:- Kidney Beans Benefits
4. Nuts – Walnuts, Almonds, Cashews
- Walnuts have a low G.I. index of 15.
- Surprisingly the G.I. index of almonds is 0! This makes them a perfect food for losing weight with pcos
- The G.I. index of cashews is 22.
5. Dairy Products – Low-fat milk, yogurt, and cottage cheese (Paneer)
- The G.I. index of low-fat milk is 32.
- Yogurt has a G.I. index of 14.
- The G.I. index of cottage cheese (Paneer) is approximately 55.
6. Whole Grains – Quinoa, Brown Rice, Barley
Also Read:- Healthy Types of Rice
- Quinoa has the G.I. index of just 53!
- The glycemic index of Barley is 25.
- Brown rice has a G.I. index of 58.
Tips For Low Glycemic Index Diet
- Eat slowly and chew your food properly as digestion begins from the mouth.
- Avoid skipping breakfast.
- Eat the grain that are mostly unprocessed to avoid any extra sugars & additives.
3. DASH Diet
DASH is the short form of Dietary Approaches to Stop Hypertension. If you are looking for serious answers to how to lose weight with PCOS then this diet can work wonders for you! In this diet, foods full of saturated fats and full-fat dairy products are strictly prohibited! This healthy diet is full of magnesium, potassium, and calcium. These nutrients are essential for managing blood pressure.
Dash diet works as it can help women struggling with weight issues healthily lose excess weight. Moreover, this diet is also efficient in balancing hormones, which can provide significant relief from PCOS.
The best foods for DASH Diet has must include the following: –
- Low sodium content.
- Low saturated fat content
- Ample potassium, fiber, and calcium content.
Foods You Can Eat In DASH Diet
1. Green leafy vegetables – Broccoli, Squash, Cauliflower.
- 91 g of raw broccoli has 2.4 g of fiber & 2.5 f of proteins.
- 100 g of Squash has just 4 mg of sodium!
2. Fruits – Oranges, Apricots, Apples
- 100 g of oranges contain 2.4 g of Fiber
- 100 g of apricots has 2g of dietary fiber.
- The protein content in 100 g of apples is about 2.4 g
3. Poultry & Meat Products – Fish, Extra lean beef
- 100 g of cooked salmon has 22 g of protein.
- 5 g of extra lean beef has a protein content of 24g.
4. Low Carb Diet
A low-carb diet is a diet that is strictly low in carbohydrates consumption. It is mostly targeted to lose weight. Wondering why? When the carbs are low, the body burns stored fats for energy. This ultimately results in the shedding of excess fat. Additionally, this diet stresses more upon proteins and healthy fats consumption.
Foods You Can Enjoy In Low Carb Diet
1. Vegetables – Lettuce , cauliflower.
- 100 g of lettuce contains only 2.9 g of carbohydrates.
- 100 g of cauliflower contains 5 g of carbohydrates.
2. Lean Meat – Skinless chicken, Prawns, oysters
- 100 g of Skinless chicken contains 0.7g of carbs!
- 100 g of prawn contain 0.2 g of carbohydrates
- 100 g of oysters contain 12 g of carbohydrates.
3. Fruits – Watermelon, Avocados
- 100 g of watermelon contain just 8 g of carbohydrates
- 100 g of Avocados contains 9 g of carbs!
5. Keto Diet
The ketogenic diet is one of the healthiest options for women suffering from PCOS. A healthy ket diet ensures that one takes about 75% of fats, 10 – 30 % proteins, and approximately 5 % carbohydrates daily. In addition, following a ketogenic diet may help correct insulin balance in the body, providing significant benefits.
Foods You Can Eat In Ketogenic Diet
1. Cheese – Blue cheese , cottage cheese (Paneer)
- 100 g of blue cheese contains about 29 g of fats.
- 100 g of cottage cheese contains 4.3 g of fats.
2. Green Leafy Veggies – Cabbage, Mustard greens
- 100 g of cabbage contains about 0.1 g of fats.
- The fat content in 100 g of mustard greens is 0.4 g.
3. Seeds & Nuts – Macadamia Nuts, Flaxseeds
- 100 g of macadamia nuts contain 76g of fats.
- 100 g of flaxseeds contain about 42 g of fats.
4. Fruits & Poultry Products – Avocados, Eggs, Chicken
- 100 g of avocados contain approximately 15g of fats.
- The total fats content in 100 g of eggs is 11g.
- 100 g of chicken contains 14g of fats.
Polycystic Ovary Syndrome Diet Tips
It is essential to be mindful of PCOS nutrition and lifestyle if you struggle with this unfortunate condition. We are here to help you every step of the way! So let’s look at some of the best tips that you can follow to have an active, fit life despite struggling with PCOS.
1. Mind Your Eating Habits!
Mindful eating can seriously help you get in better shape! It is watching what you eat and how often you eat. Fortunately, it is simple enough to do so.
Tip -Why not try writing a food journal for a better check?
2. Remember The Mantra – Proteins, Proteins & Proteins!
Getting enough protein is exceptionally crucial when you’re suffering from PCOS. Lack of proteins can trigger inflammation & imbalances in hormones in the body therefore, it is best to take plenty of proteins into your diet.
Also Read:- Protein Bars in India
Note – For example, if you are following a 1,400 calorie, you should aim for 105 g of protein.
3. Avoid Inflammation
If you’re suffering from PCOS, chronic inflammation is not a new thing for you! But unfortunately, chronic inflammation in PCOS is linked with many health problems like headaches, weight gain, fatigue, etc. Therefore, try your best to reduce inflammation; one way is through diet.
4. Ditch The Processed, Sugary Foods!
Processed and sugary food may raise your blood sugar to dangerously high levels. In addition, it may cause inflammation flare-ups or insulin imbalance in the body. Therefore, it is best to avoid processed food entirely.
5. Move Your Body!
Exercise is one of the best ways to manage PCOS. You can be the healthiest version of yourself with a proper PCOS meal plan and plenty of exercises! So, make sure to get as much exercise as possible.
Tip – Get at least 30 minutes of exercise daily for best results.
PCOS is a hormonal issue that many women worldwide are suffering from. Diet, exercise, and lifestyle play a significant role in controlling and maintaining PCOS symptoms. Although there is no fixed diet for PCOS, specific diets can be very advantageous in improving mind & body health. In addition, certain nutrient-rich food like – bananas, broccoli, flaxseeds, etc. can be very beneficial in managing PCOS.