If you love food but have PCOS (Polycystic Ovary Syndrome), you may be wondering which food is good or bad for your condition and what sacrifices of your favourite foods are needed. Do not be disappointed, we provide you with a detailed PCOS diet plan of Indian foods that will help you manage your weight as well as other symptoms of PCOS.
Contents:Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects women of childbearing age. In this condition, your body produces more than the normal amount of male hormones (androgens) such as testosterone.
This creates an imbalance between the male and female hormones in your body and leads to lack of ovulation, irregular or heavy menstrual cycles, unwanted facial hair, anxiety, weight gain, and eventually, infertility. You can reduce the risk of long-term complications associated with this condition such as Type 2 Diabetes and endometrial cancer by diagnosing and treating PCOS at the earliest.
The balance of your hormones depends on the food you eat and if you follow a suitable diet, you can easily manage the symptoms of PCOS.
The food you consume acts as the main energy source for your body and is broken down into glucose (sugar) molecules and transported by insulin into your cells, which are then converted into energy required by the body.
The exact cause of PCOS is unknown. However, insulin resistance and hyperinsulinemia are considered contributory factors to PCOS. In insulin resistance, the cells in your body lose the ability to absorb the glucose from the bloodstream, which causes increased blood sugar levels. This, in turn, triggers the pancreas to produce more insulin to stabilise the blood sugar levels.
The excess insulin now in your blood, in turn, may lead to excess production of androgens in the body, causing symptoms of PCOS such as irregular periods, hair growth, acne, anxiety, weight gain and infertility.
A diet high in refined carbohydrates and sugary foods can make insulin resistance and weight loss more difficult to manage in PCOS. Thus, you need to adopt a balanced diet based on whole grains, fruits, vegetables, nuts, and seeds in order to manage PCOS and its symptoms.
A diet for PCOS should follow certain guidelines regarding the macro and micronutrients:
So which foods from each food group can a person with PCOS can include in their diet? Here are a few options you can include:
Whole grains and millets are rich in fibre and complex carbohydrates. These fibre-rich foods release glucose more slowly, taking longer to digest and get absorbed into your bloodstream.
However, whole grains should be consumed moderately, considering the portion size of the food and its effect on blood sugar levels.
Few healthy whole grains to include in your diet:
Incorporating pulses in your diet is a great way to reduce the symptoms of PCOS such as insulin resistance and weight gain. Pulses are a good source of fibre, protein, vitamins and minerals that can help reduce the risk of PCOS complications such as Type 2 Diabetes and heart disease. Few pulses to add to your daily diet include:
The protein in your diet helps synthesise hormones that are disrupted in PCOS, such as insulin, oestrogen, and testosterone. You can increase this effect of dietary protein, by relatively taking a lower intake of carbohydrates. Make sure you add lean protein sources such as:
You can add more high-fibre vegetables to your diet, as fibre helps slow down the digestion of food and helps maintain stable blood sugar levels. You can generously include these high-fibre vegetables in your diet:
Fruits are a great source of fibre, vitamins, minerals, and antioxidants. Make sure of the portion size as each fruit varies in its sugar content. Few fruits to include in your diet are:
The Indian diet includes several spices and herbs that are rich in antioxidants. Studies suggest that antioxidant supplementation can improve insulin sensitivity. You include these spices and herbs in your diet:
You can have your favourite nuts and seeds to help manage PCOS. They are a good source of fibre and protein, which can slow down the digestion of food and the absorption of sugar into the bloodstream.
Nuts and seeds are also a source of heart-healthy fats such as monounsaturated fat and polyunsaturated fat. You can incorporate a handful of healthy nuts and seeds in your meal or enjoy it as a snack:
The Indian diet is a healthy mix of whole grains, lentils, fibre-rich vegetables, and immunity-boosting herbs and spices. If you stick to a healthy Indian diet, it can help you manage the symptoms of PCOS, keep your weight in a healthy range, and stay away from PCOS-related complications.
Here is a sample Indian diet plan for PCOS:
With PCOS, an Indian diet plan can be helpful. However, there are also certain foods that you need to avoid as part of the diet. Foods to avoid include:
Refined And Processed Foods: You should avoid refined and processed foods such as French fries, cakes, jams, and sugary pastries as they are high in sugar and calorie content. These foods can cause insulin resistance and therefore lead to difficulty in managing weight.
Fried Foods: Avoid Indian deep-fried foods as they contain saturated and trans fats. These fats increase the production of oestrogen, which, at a high level, causes irregular periods, unwanted hair growth, and acne.
Sweets: Avoid Indian sweets as they contain a high amount of sugar and can spike up your blood sugar levels.
Starchy Vegetables: Avoid vegetables that contain high amounts of carbohydrates like potato, yam, turnips, and corn.
Processed Fruit Juices And Concentrates: Fruits are rich in fibre but fruit juices are not. Avoid packaged fruit juices and concentrates as they add zero nutritional value to your diet.
Red Meat: Avoid red meat like mutton, pork and beef as they are high in cholesterol and saturated fats. They can worsen the hormonal imbalance in PCOS.
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