Polycystic Syndrome (PCOS) is a very common health condition experienced by at least 1 out of 10 women all around the world. As the name suggests this syndrome is linked with ovaries but it is not the only area to be concerned about, many organs are victim to this syndrome. The entire body’s endocrine system is affected adversely especially the thyroid, pancreas and pituitary gland, so it is important to take proper diet to prevent PCOS. Therefore, in this condition what one eats plays a very important role, here is the best diet for PCOS.
Below mentioned is the best diet of PCOS which one can follow to manage it:
1. Replace Processed foods with whole and nutrient-dense foods
All processed foods make the condition of PCOS worse than doing any good. They have pro-inflammatory ingredients like vegetable oils, sugar, fats (from a source unknown), preservatives, high sodium and even worse are suspected carcinogens- potassium bromate, food coloring, and butylated hydroxytoluene.
Instead of preferring whole grains and millets like Oatmeal, buckwheat, barley, brown rice, ragi, and bulgar. They have all the right nutrients and fiber which helps in PCOS.
2. Prefer Whole fruits over Juices
Juices offer a high glycemic index and low fiber along with some loss in nutrients. Always prefer to eat seasonal fruits in their whole form. Apple, oranges, papaya, kiwi, pomegranate, kino, pear, melons, apricots, etc. Special consideration should be given to strawberries, blueberries, and cherries.
3. Say No to Vegetable Oils, Prefer Healthy Fats for PCOS
Vegetable oils are high in polyunsaturated fats and low in saturated fats, this leads to the release of toxins when they are cooked. They are unstable and highly inflammatory. Go for avocado, cold-pressed organic olive oil, extra virgin-cold pressed-organic coconut oil, ghee, homemade unsalted butter, nuts, fatty fish, etc.
4. Eat Foods that promote Your Gut-Microbiome
Improving your gut microflora is a very important step to be taken on a PCOS diet. In this excluding sugar remains the priority, as it reduces the chances of growth of those microbes which work against your good health. Snack on kombucha, kimchi, kefir, sauerkraut, miso, tempeh, yogurt, Yakult, etc. A healthy gut can only metabolize the food we eat, absorb it and then use it.
5. Fill your plate with plenty of Non-Starchy and Colourful Vegetables!
- Choose all the colours as much as you can.
- Yellow- pumpkin, yellow pepper, lemons,
- Green- Broccoli, brussels sprouts, capsicum, cabbage, french beans, cucumber, asparagus, okra, lettuce, leeks, spinach, zucchini
- Red- Red carrots, red peppers, beetroot, tomatoes
- Orange- Carrots
- White- Radish, Potatoes, avocado
- Purple- Purple asparagus, Eggplant, purple cabbage.
- Other choices can be mushrooms,
6. Go for Power Pack Proteins!
‘Proteins’ the most important macronutrient while managing PCOS. They are nutritionally very important for the body, boosts metabolism and provides satiety than carbs. Choosing lean proteins for your daily diets like fish, eggs, tofu, beans, yogurt, lentils, chicken, low-fat cottage cheese and low-fat milk, helps the body to manage insulin better and keep weight in check.
7. Keep a check on Caffeine and Alcohol in PCOS
Caffeine does worse to your health than good, as it increases stress hormones which in turn increases insulin levels. Daily consumption leads to bloating, gas, acidity, heartburn, sometimes constipation too. It disrupts sleep and increases stress levels. Choosing herbal teas over normal tea and coffee works great in PCOS.
8. Replace Refined Sugar by Natural Options
Cutting down on refined/ white sugars is a great step in managing PCOS especially for women who are struggling for weight loss and are trying to improve insulin resistance. Choose Stevia, a natural plant-based sweetener that not only replaces sugar but also subsides the craving for it.
Apart from the foods, one can always take plant-based herbs to manage PCOS and its related symptoms. Herbs like Shatavari, cinnamon capsules, kanchnar guggul, flaxseed oil capsules, turmeric, etc can be of great help.