Diet for PCOS
Wednesday, September 8, 2021
PCOS is one of the most common chronic endocrine disorders in women. Some of the symptoms include weight gain, inability to lose weight, insulin resistance, and infertility. One of the most common symptoms of PCOS is insulin resistance. Insulin resistance is caused by the accumulation of excess saturated fat inside tissues that are not designed to store large quantities of fat.
Lifestyle changes along with a healthy diet plan can reverse the symptoms of PCOS.
PCOS diet should be rich in:
- Fibers such as oats, vegetables, nuts, quinoa, buckwheat especially at breakfast and lunch to mimic increase in fasting and postprandial plasma glucose.
- Dark green leafy vegetables such as kale, spinach, arugula, chard.
- Plant-based protein such as lentils, chickpeas, beans rather than animal protein to decrease the amount of saturated fat.
- Foods with anti-inflammatory effect such as turmeric, berries, chili, fatty fish (salmon), mushrooms, green tea, olive oil.
- Antioxidants such as berries, beetroot, artichoke, cruciferous vegetables, ginger, cinnamon, oregano.
PCOS diet should be low in:
- Processed carbohydrates such as cereals, cookies, crackers, chips, pastries, white bread
- Dairy products such milk, cheese, yogurt, ice cream
- High glycemic index Carbohydrates such as white bread, potato, canned corn, cornflakes, watermelon, figs, dried dates etc
- Refined sugars such as fructose, cakes, deserts
- Red meat such as beef, sausages
- Fats and hydrogenated fats such as fried foods
- Artificial sweeteners including aspartame, maltitol, sucralose
PCOS lifestyle changes to maintain a healthy weight and reduce symptoms:
- Careful choices of carbohydrates making sure it’s from the low glycemic index foods such as apples, berries, peaches, oats, lentils, beans, sweet potato, burghul, wild rice etc.
- Exercise at least 3 times/week for 60 mins to increase insulin sensitivity
- Consistency in meal times such as intermittent fasting to give your system a break
- Avoid or reduce smoking to increase HDL levels
- chromium, inositol, cinnamon to regulate sugar cravings and plasma glucose levels
- probiotics, digestive enzymes and L-glutamine to decrease digestive problems such as bloating, constipation or leaky gut
- antioxidants such as curcumin, alpha lipoic acid, omega 3 to reduce any kind of inflammation
- artichoke, milk thistle in case there is signs of a fatty liver
- magnesium to reduce stress and/or constipation