What to eat when you have PCOS
PCOS (Polycystic Ovary Syndrome) is very common among women and causes metabolism problems and hormonal imbalances. It can also lead to depression, diabetes, cardiovascular problems, etc.
Diet and PCOS:
Primary ways in which diet affects PCOS are insulin production, resistance and weight management. Managing insulin levels is important when it comes to managing PCOS. It is important to meet the nutritional needs to promote good insulin levels.
What to Eat?
- Eat low GI (glycemic index) foods: Low GI foods do not raise insulin levels so include nuts, fruits, seeds, whole grains, unprocessed food options, legumes, etc.
- Include anti-inflammatory foods: Include extra virgin olive oil, fatty fishes, leafy greens, berries, etc.
- Following a DASH (Dietary Approaches to Stop Hypertension) diet also helps to manage PCOS symptoms: Add vegetables, poultry, fish, fruits, low-fat dairy products, whole grains, etc.
- Following a plan which is low in sugar and saturated fat sources is very important.
Foods to Add:
- Include high fibre foods, fatty fish like sardines, tuna, salmon, mackerel, healthy fats like olive oil, coconuts, spices like cinnamon and turmeric, nuts like almonds, walnuts, green leafy green vegetables, cauliflower, broccoli and focus on eating unprocessed, natural foods.
People who follow a diet with plant-based fats and anti-inflammatory foods tend to lose more weight. A low carb diet helps to lower cholesterol levels and improves insulin metabolism.
Foods to Avoid:
- Refined carbs like white bread, pastries, etc.
- Fast food and fried foods.
- Energy drinks, sodas, sugary beverages, etc.
- Processed meat options like sausages, hot dogs, etc.
Lifestyle changes :
- When a person combines physical activity with diet it leads to the following benefits: improved insulin metabolism, regular periods, lower cholesterol levels, weight loss and reduced levels of male hormones.
- Practice goal-setting, reducing stress, make time for relaxing and try to get enough sleep.