Polycystic ovary syndrome (PCOS) is a common health condition that causes hormonal imbalances and problems with metabolism. It affects up to 15–20% of women of reproductive age.
More than 50% of the women with PCOS are overweight or obese. Furthermore, roughly the same number of women with PCOS have insulin control issues, which can lead to prediabetes or type 2 diabetes by the age of 40. Unmanaged hormonal imbalances can also increase the risk of heart disease, high blood pressure, and certain cancers.
The common signs and symptoms of PCOS include irregular periods, excess facial and body hair, sever acne, small cysts in ovaries, insulin resistance, anxiety & depression, infertility, weight gain, male pattern hair loss.
How does eating right help?
Many women with PCOS find that they are able to manage their PCOS symptoms and reduce their risk of other medical concerns by controlling their diet and making lifestyle changes.
The primary ways that diet can help manage PCOS are through weight management, anti-inflammation, insulin production and resistance. Talk to Planko to get a personalized diet plan specially curated for managing PCOS.
Food to eat
Load up on fiber to help combat insulin resistance by slowing down digestion and reducing the impact of sugar on the blood. Some of examples of food containing high fibre are whole grains, brown rice, quinoa, whole oats, cruciferous vegetables (broccoli, cauliflower, brussels sprouts etc.), leafy greens, root veggies, beans, berries, pumpkin etc.
Take low glycaemic index (GI) food so that the body digests them slowly, meaning they do not cause insulin levels to rise as much or as quickly as other foods. Some of the food with low GI include whole grains, legumes, nuts, seeds, fruits and other unprocessed, low carbohydrate foods.
Include anti-inflammatory foods such as tomatoes, berries, seeds like flax seeds and pumpkin seeds, fatty fish high in omega-3 fatty acids like salmon, leafy greens like spinach, extra virgin olive oil, almonds, walnuts, turmeric, ginger & garlic may reduce inflammation-related symptoms, such as fatigue.
Consume more lean protein like chicken or turkey, salmon, tuna, eggs, tofu, beans, peas etc. They do not provide fibre but are filling and heathy dietary option of PCOS.
Food to limit or avoid
Simple & refined carbohydrates like white breads, pastries, regular pizza, white rice etc. that are not beneficial for weight loss, which in turn decreases androgen levels responsible.
Processed foods including sugary snacks and drinks to avoid spikes in blood sugar levels and other harmful chemicals that can destroy the gut microbiome.
Saturated and trans fats like red and processed meat, fries etc. are not beneficial for weight loss or a healthy balanced diet.
Diary products like milk, yogurt with added sugar, artificial or heavily processed cheese, ice creams etc. could potentially lead certain women with PCOS to gain weight and aggravate some of their hormonal PCOS symptoms.
Limit alcohol to avoid higher chances of getting fatty liver.
Found this article useful? Contact Planko to get your personalized diet plan for PCOS.
