Before knowing the foods that should be avoided in the PCOS, it is necessary to know about PCOS. PCOS or Polycystic Ovarian Syndrome is the most common endocrine disorder affecting women of reproductive age. PCOS is one of the most common hormonal endocrine disorders among women, and it affects 1 in 10 women who are in their child-bearing age. It is difficult to diagnose PCOS with just a single test and the symptoms of PCOS is vary from woman to woman.
Symptoms of PCOS
Some common symptoms are as follows :
- Irregular or no periods
- Excessive bleeding for prolonged periods
- Weight gain
- Facial hair
- Male pattern baldness
- Hyperpigmentation in the inner thigh area
- Increased appetite
- Insulin resistance
An early diagnosis of PCOS is important as it increases the risk of other chronic medical conditions and health issues or these conditions can be the cause of PCOS.
When one gets diagnosed with PCOS, the doctor may prescribe medication or the birth control pill to help you manage your symptoms. And while those medications may work in the short term, they are not great over the long term.
Diet is a very essential component of a good PCOS management plan. Losing a few kilos and eating the right food can help minimise the impact of PCOS.
List of Foods are Allowed in PCOS are:
Whole foods are foods that are as natural and unprocessed as possible. They are rich in fibre and take longer for the body to metabolise and break them down (they have a lower glycemic load). It means that they are absorbed more slowly into the bloodstream and the person needs less insulin to deal with them.
Less Insulin Means Less Testosterone
Ex: Fish, meat, vegetables, fruit, nuts and seeds, healthy oils
Foods with a Low Glycemic Load
Foods with a low glycemic load are those foods that do not cause a big spike in insulin. Those food tend to be unprocessed, unrefined and rich in fibre and vitamins and minerals.
Female with PCOS tend to have low levels of chronic inflammation. This makes her more resistant to high insulin, chronically fatigued and prone to gaining weight.
Examples of Anti-Inflammatory Foods
Here are some examples of anti-inflammatory foods to incorporate into your PCOS diet:
- dark leafy greens, including kale and spinach
- blueberries, blackberries, and cherries
- dark red grapes
- nutrition-dense vegetables, such as broccoli and cauliflower
- beans and lentils
- green tea
- red wine, in moderation
- avocado and coconut
- extra virgin olive oil
- walnuts, pistachios, pine nuts, and almonds
- cold water fish, including salmon and sardines
- turmeric and cinnamon
- dark chocolate
- spices and herbs
List of Foods to Avoid in PCOS are:
- Refined carbohydrate foods like white flour, bread, snacks, processed cereals and sugary soft drinks, instant rice/pasta and cookies.
- Sweetened juices, canned fruits in heavy syrup or sweetened apple juice.
- Fruits and vegetables with high glycemic index.
- Smoking and alcohol.
- Processed and canned foods as well as foods high in salts like papad, pickle and crips.
- Caffeine-rich beverages.
- Red meat
In the case of PCOS, you can follow the weight loss tips by Dr Shikha Sharma to shed the kilos naturally.
For Personalised PCOS Management Plans, you can always call Dr Shikha’s NutriHealth at 011-46666000. You can also chat with our experts here.