Nowadays one in 10 women of childbearing age, is suffering from polycystic ovarian Syndrome and is becoming more and more common these days. If anyone is suffering from this can exactly tell you how this ailment can affect your physical as well as mental state. Basically, doctors recommend various treatment options which we often resort to doing, but also we can have certain home remedies and have a diet plan to take care of while suffering from PCOS.
How does daily diet affect PCOS?
PCOS diet should be such that it helps to reduce weight and positively affects hormones and improves insulin resistance. The moderate intake of complex carbohydrates, high protein and fair intake of healthy fats is advisable. Consuming a sufficient amount of omega-3 fats should also help women with Polycystic Ovary Syndrome.
PCOS Diet: What foods should you have?
The intake of the right types of foods to eat as well as the kinds of food to limit helps in improving the way you feel and may help you lose weight. So here are some:
- Load Up On Fiber
As women’s with PCOS have higher insulin levels, but eventually they become insulin resistant, it means that you are not able to use the produced insulin effectively. So in order to produce productive insulin levels, it’s important to load up on fibrous foods. High fiber foods like whole grains, cruciferous vegetables, beans, lentils, broccoli, legumes, nuts, and seeds help fight insulin resistance by slowing down digestion and reducing the impact of sugar on the blood.
- Load Up On Omega-3 Fatty Acids
Omega-3 fatty acids are known for balancing hormones and also help in improving insulin levels. You should consume foods like fish, olive oil, avocado and nuts, and seeds.
3. Take A Low Glycemic Diet
Your PCOS diet should have a low glycemic index; women with PCOS are generally insulin resistant causing the insulin levels and blood sugar levels to rise unnaturally. So loading up on low glycemic foods like fruits and vegetables, whole grains, lean protein, and healthy fats can help reduce many symptoms of Polycystic Ovary Syndrome.
4. Eat Foods That Reduce Inflammation
PCOS cause also includes inflammation that is responsible for creating an imbalance in the hormones. According to the Polycystic Ovary Syndrome Nutrition Center, eating foods that help reduce inflammation can minimize PCOS symptoms. Load up your diet on tomatoes, kale, spinach, almonds, walnuts, olive oil, fruits, fatty fish and whole grains that have anti-inflammatory properties.
- Consume More Lean Protein
PCOS also cause you to gain weight. So eating more lean protein as they are more likely to keep you fuller for longer and prevent you from reaching for unhealthy snacks. In this way, you won’t be adding up to calories and not gain weight. Add tofu, chicken, and fish in your PCOS Diet.
PCOS Diet: Foods to avoid with PCOS
There are various foods items that can make your condition worse than ever. Some of the foods items to avoid with PCOS may include-
- Processed foods
Most of the processed foods have high sodium content and may contain unhealthy fats that may only worsen your case. Make sure you limit the number of processed foods like junk food, canned products, fried foods etc
- Simple and refined carbohydrates
Women with PCOS are at a higher risk of developing diabetes and gaining weight. So the Sugary foods and refined flours mostly end up in increasing the blood sugar level.
- Caffeine and alcohol
Caffeine and alcohol have long been associated with infertility in women’s, which also may worsen the case in women with PCOS.
Milk has the tendency to increase the testosterone levels; as its high protein content that limits the normal testosterone metabolism. High testosterone levels can worsen your situation, so prefer having skimmed milk than full-fat.
- Soy and fat
Soy products generally cause a delay in ovulation and if you are trying to conceive, there may be a chance that your consumption of soy may be affecting it.
So above were some of the Do’s and Don’ts should be taken care in your daily diet plan. As PCOS can be a stressful condition; however, you can reduce its symptoms and ensure a healthy and balanced life.