PCOS: The Ultimate Diet Guide for Best Health

PCOS is a hormonal condition that can cause multiple ovarian cysts, abnormal hair growth and other symptoms. Along with these signs, the syndrome is also linked to metabolic disorders that cause weight gain and insulin resistance.

Why your diet is important?

Research suggests that lifestyle change is the first line of treatment for people dealing with PCOS. If you lose weight as little as 5-10% of your body weight, you will experience a significant improvement in PCOS symptoms.

Following a healthy diet that meets your nutritional needs, promotes good insulin levels and maintains a healthy weight can help you feel better.

Food for PCOS

• Eat Smaller Portions: Rather than having fewer large meals each day, prefer eating a small meal every three to four hours.

• Stay hydrated: This is a universal solution, drink plenty of water, unsweetened tea or coffee. Choose fruit juice over soda.

• Go natural and fresh: Always go for unprocessed foods, nuts, seeds, fruits, starchy vegetables, and other unprocessed, low-carbohydrate foods. All fruits and vegetables, kale, spinach and other leafy greens. Non-starchy vegetables like broccoli, cauliflower, tomatoes, mushrooms, peppers, celery, fennel. All kinds of berries, low fat dairy produce, nuts, including pine nuts, walnuts, almonds, and pistachios and seeds like chia, pine and sunflower seeds.

• High fibre foods: Legumes and whole grains are good source of fibre. Go for black beans, lentils, chickpeas, dried beans, peanuts, chick peas, peas. Whole grains, such as brown rice, bulgur, quinoa, whole oats, barley, sorghum and others. Breads and pastas made with whole grains can help people avoid spike in blood sugar.

• Healthy fats: Use fats such as olive oil, as well as avocados, nut butters and coconuts instead of butter or margarine

• Fatty fish, like salmon, tuna, sardines, and mackerel (baked or broiled)

• Dark chocolate can be eaten in moderation

• Spices, such as turmeric and cinnamon

• Go for Lean grass fed meat, also called lean protein. Skinless chicken and turkey are some good options.

Food to avoid

• Processed food: This includes processed meats, such as hot dogs, sausages, processed snacks, ranging from cakes, candy to cookies and pies.

• Refined carbohydrates: Limiting carbohydrates, especially refined carbs work great for women with PCOS. Mass-produced pastries, white bread, refined flour, rolls, pizza crust, pasta, white rice.

• Sugar and sugary beverages: We usually think juice and smoothies are healthy, but some pre-bottled options have high content of sugar. Beverages such as sodas, energy drinks, certain teas, sports drinks, along with sweetened cereals, ice cream with excess added sugar, yogurts with added sugar should be avoided.

• Fried foods: Everyone’s go to fast food, french fries, corn chips, potato chips, fried chicken or fish, should be avoided in general, especially if you have PCOS.

• Excess red meat, such as steaks, roast beef, hamburgers, and pork.

• Limit saturated and trans fats such as butter or margarine.

• Alcoholic beverages are direct toxin to liver. It would be great to limit excess alcohol intake, especially cocktails made with sugary mixers.

PCOS: Take charge

Stathos says together with diet, exercise and other heathy lifestyle habits, such as plenty of sleep and managing stress, can work to control PCOS symptoms. This will lower your risk of developing chronic disease and improve your life.

If you are diagnosed with polycystic ovary syndrome, it doesn’t mean that you are destined to have poor health. There is a lot you can do to take charge, minimize symptoms and keep yourself healthy.

Read more: PCOS: Causes, Symptoms, Diagnosis, Treatment and more

^_Citation

https://www.medicalnewstoday.com/articles/323002

https://www.hopkinsmedicine.org/health/wellness-and-prevention/pcos-diet

mariongluckclinic.com/blog/foods-to-eat-with-pcos.html

https://www.onpoint-nutrition.com/pcos-diet