PCOS, or Polycystic ovarian syndrome, is a medical condition in females that primarily affect them in their reproductive years.
Hormonal imbalances, metabolic disruption, irregular periods, abnormal hair growth, acne, and cysts in ovaries are common symptoms of PCOS. This is because of the overproduction of hormones called androgens. In this blog, we will check the best food for PCOS cure.
Key Takeaways
- It affects approximately 5-10% of young women and often leads to infertility.
- It affects females aged between 15 to 44.
- A 2019 study found that between 33 and 83 % of women with PCOS are overweight or obese.
- If PCOS is not managed, it leads to heart disease, endometrial cancer, diabetes, and high blood pressure.
Thus, some research has suggested that choosing a healthy diet or opt good dietary choices can help reduce the impact of PCOS.
How does diet affect PCOS?
Adopting the best diet for PCOS and switching to a healthy lifestyle is the one way to manage your PCOS.
Diet Affect on Weight Management
PCOS majorly affects your weight management. If the patient maintains a balanced weight, their PCOS symptoms will surely improve.
Diet and nutrition play a huge role in weight management, so paying attention to what you eat is essential. Low carb, high-protein diet is very effective for weight loss with PCOS. Thus, you need to consult with dietician for best diet for PCOS weight loss.
Diet Affect on Hormone Production
Secondly, PCOS badly affects your hormone production. Nutrients you consume can directly impact your hormone production and help lessen symptoms at a hormonal level.
Diet Affect on Maintaining Insulin Level
Insulin levels in PCOS patients are frequently reported to be higher than usual. If you have insulin resistance, your blood sugar levels could increase. It indicates that you can't efficiently use the insulin that you do make.
So, it becomes difficult for you to maintain normal blood sugar levels. Your ovaries may start to create more androgens like testosterone if your insulin levels are too high. It also gets more difficult for you to lose weight.
Thus, adopting high-fiber foods for PCOS can help you to manage PCOS.
Which Type of Diet Need to Include for PCOS?
Many people with PCOS find they can manage their symptoms by changing their diet. But still, there is no particular food or diet for polycystic ovary syndrome (PCOS). However, here we discuss some diet that has proven study on PCOS diet plan.
A Low Glycemic Index (GI) Diet
You should adopt food items with low GI. The body slowly digests foods with low GI, not raising insulin levels as high or as quickly.
Foods in the low GI diet include:
- Whole grains
- Lentils and beans
- Seed
- Fruit
- Starchy vegetables
An Anti-Inflammatory Diet
An anti-inflammatory diet may help improve PCOS symptoms, such as high blood sugar, hormonal imbalance, and cardiovascular risk. Therefore, we should include foods with anti-inflammatory properties in our diet, such as:
- Jamun
- Fatty fish
- Leafy greens
- Extra virgin olive oil
The DASH Diet
PCOS also makes us prone to heart disease. For this, we must avoid high blood pressure. To reduce this risk, doctors often recommend Dietary Approaches to Stop Hypertension (DASH) diet. It also helps in managing PCOS.
The DASH diet is rich in:
- Fish
- Poultry
- Fruit
- Vegetables
- Whole grains
- Low-fat dairy products
Best Foods for PCOS to Eat
Pay attention to including these foods in your diet if PCOS has been diagnosed in you.
Leafy Greens Vegetables
Vitamin B deficiency has been observed in more than 80% of women with PCOS!
Leafy green vegetables are a good option as they contain high levels of B vitamins. If you are diagnosed with PCOS, then the nutrients found in these vegetables will help you. These are low in calories, boost weight loss and keep your digestive system good. You can consider it as best supplements for PCOS weight loss. Additionally, it is capable of reducing the following PCOS symptoms:
- Insulin resistance
- Irregular periods
- Excessive hair growth
- Obesity
- Difficulty getting pregnant
Lean Grass-Fed Meat
Lean meat is considered a healthy option for PCOS patients. Although it may be costlier than its high-fat alternatives, but it works incredibly well on people suffering from PCOS. It directly balances the hormonal imbalance and reduces the increasing weight.
Healthy Fats
Taking Healthy Fats in your diet saves you from many medical conditions, including PCOS. You can incredibly control PCOS by using avocados, oily fish, etc., in your diet.
They are a source of essential fatty acids, which are necessary for the proper balance of your hormones as well as controlling your weight. It plays a vital role in fertility and pregnancy, thus a considerable concern for women experiencing PCOS. Thus it:
- Control hormones
- Reduce your body's sensitivity to prolactin
- Increase blood flow to the uterus
- Help regulate your menstrual cycle
Berries, Nuts, Green Tea like Antioxidants
It has been observed that oxidative stress is more common among PCOS women. This can tackle by containing high levels of antioxidants in our diet.
This includes Berries, Nuts, Green Tea, etc. When choosing nuts and seeds for PCOS, looking at them for their Glycemic Index (GI) is essential. Because some fruits can cause a rise in blood sugar levels which can affect diabetes caused by PCOS.
Whole Grains
Whole grains have a high level of fiber which can reduce the chances of developing type-2 diabetes due to PCOS. Thus, Whole grains have the properties to manage insulin levels.
That's why you should switch to high-fiber foods like oats, beans, nuts, dried fruits, or whole grains. They release sugar into the blood slower and are therefore less likely to cause the spikes in blood sugar levels associated with type 2 diabetes.
Foods for PCOS to Avoid
Let’s know the list of foods that can be consider as the worst foods for PCOS.
Processed Foods that are high in refined carbohydrates
Processed foods have a high glycemic index (GI), which is directly linked to insulin production. As already mentioned, women with PCOS are more likely to develop diabetes. Hence, avoiding processed foods is a must to avoid PCOS symptoms. Some examples of processed foods are biscuits, cakes, ready meals, white potatoes, white bread, and white rice.
Dairy Products
Dairy products are related to Insulin Growth Factor 1 (IGF-1). IGF-1 levels have been found to be much higher in women with PCOS than in others. IGF-1 is found in cow's milk products and has a similar structure to human IFG-1. Thus, including dairy products in your diet can further increase these levels in your body. Hence, it should be avoided in PCOS patients.
Soy Products
Women with PCOS have higher-than-normal estrogen levels. Soy products increase estrogen levels, which can be harmful for people with PCOS or other estrogen-dominant conditions. Hence, it is advisable to consider discontinuing soy products if you are suffering from PCOS.
Certain Fruits to Avoid
If you are looking for PCOS fruits to avoid, then fruits that are overripe or preserved in heavy syrup should be avoided. Because they have high glycemic index (GI). These fruits include:
Other lifestyle tips that help in PCOS Symptoms to Reduce
Lifestyle measures can also help people with PCOS manage the condition. If you add these to your diet, you will get instant benefits. Some lifestyle changes include the following:
- Ways to lose weight
- Ways to improve metabolism
- More regular periods
- Lower cholesterol levels
Thus, you can manage PCOS by setting a goal, connecting with a social support network, adopting self-monitoring techniques, taking care of your mental well-being, and getting enough sleep.
Conclusion
PCOS is a complicated hormonal situation. There is no sure method to stop it, but adopting a healthy lifestyle can make it easily manageable.
In this article, you learn about foods for PCOS, which foods to eat, and which foods to avoid to manage your PCOS at home. Let's include them in your diet and see the positive changes in your body and mind.
