5 diet tips to manage PCOS
Polycystic Ovarian Syndrome (PCOS) is a common hormonal imbalance condition among women. Some of the symptoms of PCOS include irregular periods, weight gain, acne, and hair fall. The condition can affect your mental health as well if left untreated. Therefore, it is extremely important to follow a healthy diet along with proper medical treatment to manage PCOS. Read on to know more about it.
Here is what out expert says
- Polycystic ovarian disease is a part of a group of diseases known as "metabolic syndrome."
- Metabolic syndrome has been attributed to an inactive lifestyle, poor diet, and obesity.
- Treatment is focused on reducing insulin resistance via medications and lifestyle modification.
- This includes a diet rich in fiber, whole grains, fresh fruits and vegetables, and avoidance of highly processed fried & sugar-rich junk food.
Add fiber to your diet
It is extremely important to maintain your weight if you suffer from PCOS. Gaining weight can worsen the condition and can lead to heart disease or diabetes. Fiber helps in weight loss and keeps you full for a longer time, which makes you consume fewer calories. Beans, broccoli, cabbage, asparagus, pears, strawberries, raspberries, and carrots are some of the most fibrous vegetables and fruits.
Have protein rich foods
Do not skip your proteins when you have PCOS. The condition causes high levels of male hormone (androgen) that lead to multiple outcomes of PCOS. According to a study, women who followed a high-protein diet experienced lower androgen levels as compared to those who didn't consume enough protein. Therefore, try and include protein-rich food like eggs, fish, almonds, and lentils in your diet.
Consume healthy fats
It is absolutely wrong to say that all fats are unhealthy. Avoid food items that contain trans or saturated fats. Instead, try consuming healthy fats like olive oil, oily fish, or avocados. Healthy fats contain essential fatty acids that can improve your insulin levels. They also help in weight loss. Studies show that women who consume omega-3 fatty acids experience improved insulin resistance.
Consume less sugar
Women with PCOS have more sugar cravings than any normal person due to high levels of insulin. Insulin is a growth hormone that functions as an appetite stimulant and leads to weight gain. Too much sugar increases insulin levels which is definitely not good for you. Therefore we would suggest limiting your sugar intake. Instead of sugar, you can try honey or jaggery.
Stay away from processed foods
Processed foods contain a high glycemic index (GI), which is directly associated with diabetes and insulin production. Therefore, it's advisable for women with PCOS to avoid food with high GI as it can increase the risk of developing type-2 diabetes. Processed food can also increase your blood sugar levels and hamper your weight loss journey. So, try avoiding processed foods like biscuits and cakes.