Overview
Most women who have PCOS are found to be insulin resistant. This means your body is not able to use the insulin you produce effectively. This leads to more production of androgens which in turn worsens the PCOS. But this can be managed with food and a special PCOS diet.
Introduction
You can go in for a low-glycemic index diet or an anti-inflammatory diet or a DASH (Dietary Approaches to Stop Hypertension) diet. The DASH diet helps reduce the risk or impact of heart disease as well as manage PCOS symptoms. A DASH diet is rich in fish, poultry, fruits, vegetables, whole grains, and low-fat dairy products. This PCOS diet discourages food that is high in saturated fat and sugar.
What to eat if you have PCOS
The following healthy foods can lower inflammation, keep blood sugar levels in check, and help you maintain a healthy weight to mitigate the side effects of gut issues and other uncomfortable manifestations of PCOS.
A healthy PCOS Diet includes
- High-fiber food – to lower insulin levels and provides antioxidants that fight to lower inflammation and better gut bacteria like seeds (chia, flax, sunflower seeds), legumes (rajma, chana, dals), berries (strawberries, blueberries, blackberries, raspberries), whole grains (oatmeal, brown rice, quinoa, bulgar.
- Lean protein – helps in weight loss and keeps you full for longer like fish (sea fish, river fish, prawns), poultry (chicken, turkey), plant protein (beans, peas, tofu, paneer).
- Anti-oxidant heavy food – to reduce the inflammation like fruits (strawberries, raspberries), vegetables (spinach, broccoli, cauliflower, beans), whole grains (oatmeal, whole wheat, quinoa, brown rice), unsaturated fats (nuts, olive oil, avocado)
Foods to Avoid in a PCOS Diet
- Avoid refined carbohydrates like white bread, pizza, pasta, white rice.
- Avoid sugary beverages like soda, fruit juice, bottled smoothies, cold-pressed juices.
- Avoid sweet, processed food like cakes, candy, cookies, sweetened cereals, sweetened yogurts, ice creams.
- Avoid saturated fats like red and processed meats (hamburgers) and trans fats (doughnuts, French fries, frozen pizza)
- Avoid dairy products when on a PCOS diet like cheese, sweetened yogurt, milkshakes.