Many patients with PCOS find that making dietary modifications helps them control their symptoms. This frequently includes eating more high-fibre foods and lean protein while reducing refined carbohydrates and sugary foods.
Understanding PCOS
PCOS is characterised by irregular periods or no menstruation at all. People with PCOS generally have numerous cysts in their ovaries due to an excess of androgens.
People with PCOS may be at a higher risk of:
- Heart illness.
- Endometrial cancer
- Diabetes
- High Blood Pressure
Many people with PCOS discover that changing their diet and lifestyle can help them manage their symptoms and lower their chance of developing other health problems.
How does the diet affect PCOS?
People with PCOS frequently have elevated insulin levels. Insulin is a hormone that the pancreas produces. It helps the body’s cells convert sugar (glucose) into energy. If you do not create enough insulin, your blood sugar levels may rise. This can also happen if you have insulin resistance, which means you can’t use the insulin you make efficiently.
If you have insulin resistance, your body may try to produce excessive doses of insulin to keep your blood sugar levels stable. High insulin levels might lead your ovaries to create more androgens, including testosterone.
A greater BMI may also contribute to insulin resistance. Insulin resistance can make it difficult to lose weight, which is why patients with PCOS frequently face this problem. A diet strong in refined carbs, such as starchy and sugary meals, might exacerbate insulin resistance, making weight reduction more difficult to control.
What foods should I include in my PCOS diet?
Foods to include:
- High-fiber veggies like broccoli, lean protein like fish
- Anti-inflammatory spices like turmeric and tomatoes.
High-fiber diets can help prevent insulin resistance by slowing digestion and lowering sugar’s effect on the blood. This could be advantageous for those with PCOS.
Here are some fibre-rich foods:
- Cruciferous vegetables, like broccoli, cauliflower, and Brussels sprouts
- Greens, including red-leaf lettuce and arugula
- Green and red peppers
- Beans and lentils
- Almonds
- Berries
- Sweet potatoes
- Winter squash
- Pumpkin
Lean protein options such as tofu, chicken, and fish lack fibre but are a filling and nutritious nutritional alternative for those with PCOS.
Foods with anti-inflammatory properties may also be beneficial. These foods include:
- Tomatoes
- Kale
- Spinach
- Almonds and walnuts
- Olive oil
- Fruits, like blueberries and strawberries
- Fatty fish high in omega-3 fatty acids, like salmon and sardines
Which foods should I limit or avoid with PCOS?
FOODS TO LIMIT
meals rich in refined carbs, such as white bread and muffins. Sugary snacks and beverages. Inflammatory foods, such as processed and red meats. Refined carbs induce inflammation and aggravate insulin resistance, thus they should be avoided or reduced greatly.
This includes highly processed meals such as:
- White bread
- Muffins
- Breakfast pastries
- Sugary desserts
- Anything made with white flour
Pasta noodles using semolina, durum flour, or durum wheat flour as the primary ingredient are high in carbs but poor in fibre. A nutritious substitute for wheat flour is bean or lentil flour pasta.
Sugar is a carbohydrate that should be reduced in a PCOS diet. When reading food labels, search for the different names of sugar, such as:
- Sucrose
- High fructose corn syrup
- Dextrose
On a PCOS diet, you may want to limit your intake of sugary beverages like soda and juice, as well as inflammation-inducing foods like fries, margarine, and red or processed meats.
However, before removing a variety of foods from your diet, consult with a doctor. They can offer an eating plan that is appropriate for you and your specific demands.
Other lifestyle changes to consider with PCOS
Certain lifestyle adjustments can help alleviate PCOS symptoms. These modifications include regular physical activity and exercise. When combined with a low consumption of refined carbs, they can help lower insulin resistance.
Many experts think that at least 150 minutes of exercise per week is optimal. Daily movement, a low-sugar diet, and a low-inflammatory lifestyle may all help you lose weight. People who lose weight may enjoy enhanced ovulation.
The symptoms of PCOS might induce stress. Stress reduction practices that help to relax the mind and connect with your body can be beneficial.
These include yoga and meditation. Additionally, consulting with a therapist or another healthcare expert may be beneficial.
The bottom line
If you have PCOS, you may experience frustration at times. Eating a PCOS-friendly diet and adopting lifestyle adjustments may help improve your mood and alleviate some of the symptoms associated with PCOS.
Keep in mind that on a PCOS diet, you may want to limit or avoid certain items. However, many of these items have healthful, useful alternatives. For example, if you usually eat margarine and white toast for breakfast, consider high-fibre whole-grain bread with olive oil or avocado.
If your symptoms persist, contact Patientexperts.co and connect through our team with the best doctors and hospitals in Dubai.