PCOS- Food and Diet Plan

Nutrition refers to the food we eat in our daily life and how it affects our health. It is one of the key factors in maintaining the health of a person. A good and healthy diet helps in keeping the human body fit and fine. Polycystic ovary syndrome (PCOS) is a medical condition that can occur due to various reasons. Having a bad lifestyle and eating loads of junk food can be an addition to those.

There is no specific diet that can cure PCOS from its root cause. However, some beneficial foods can help reduce the impact of PCOS on the body. Insulin resistance may also be caused by having a higher body mass index. People with PCOS frequently struggle with this problem as a result of insulin resistance, which can make weight loss more difficult.

How will a diet affect PCOS?

There are two primary ways in which a diet affects the human body suffering from PCOS: weight management and insulin production and resistance. A healthy diet will promote good insulin levels in the body and thus, can lower the symptoms of PCOS. Three diets can be followed to manage PCOS symptoms:

• A low glycemic index (GI) diet: Meals with a low GI are digested by the body more slowly and do not raise insulin levels as fast or significantly as other meals, such as certain carbs, do. Whole grains, legumes, nuts, seeds, fruits, starchy vegetables, and other unprocessed, low-carbohydrate foods are all included in a low-GI diet.
• An anti-inflammatory diet: Food like Berries, fatty fish, leafy greens, and extra virgin olive oil are anti-inflammatory that may lessen the symptoms of inflammation, such as weariness.
• Dietary Approaches to Stop Hypertension (DASH) diet: To lower the risk or effect of heart disease, doctors frequently suggest following the DASH diet. It could also aid in treating PCOS symptoms.

A nutritious eating plan can also include:

• Unprocessed, natural foods
• Fatty fish rich in fiber, such as salmon, tuna, sardines, and mackerel
• Dark leafy greens such as kale, spinach, and others
• fruits with a deep red color, such as cherries, blueberries, blackberries, and red grapes
• Broccoli and cauliflower, dry beans, lentils, and other legumes, avocados, coconuts, nuts including pine nuts, walnuts, almonds, and pistachios, and healthy fats like olive oil.
• Dark chocolate in moderation 
• Spices like cinnamon and turmeric

What research has been done so far?

Researchers have found light differences while looking at a range of diets. With a diet that prioritised mono-unsaturated fats over saturated fats, people lost more weight. The anti-inflammatory diet, which encourages individuals to consume plant-based fats like olive and other vegetable oils, is an illustration of this type of eating plan.

Low-carbohydrate or low-GI diet followers saw enhanced insulin metabolism and decreased cholesterol levels. Low-GI dieters with PCOS also reported a higher quality of life and more regular periods.

Keto Diet:

When you follow a low-carb, high-fat diet, your body is forced into a state of ketosis, where it burns fat for energy instead of carbohydrates. Most people who follow a ketogenic diet limit their daily carbohydrate consumption to fewer than 50 grams. In persons with obesity and type 2 diabetes, researchers have discovered that keto diets may increase insulin sensitivity, assist regulate hunger hormones, and encourage weight reduction. Several recent studies also looked at how the keto diet affect PCOS.

Plant-based diet:

PCOS has been related to poor gut health, elevated cholesterol, and dietary deficits. A carefully designed plant-based diet is naturally high in fiber and filled with vital nutrients such as vitamins B and C, folate, and magnesium, which are crucial in decreasing LDL and cholesterol levels, all of which tend to be elevated in women with PCOS. The PCOS specialist also notes that a vegan diet is gentle on the digestive tract, thereby encouraging healthy gut flora to grow. Additionally, eliminating meat that is high in saturated fats can drastically help reduce inflammation, and balance hormones.

What food should be avoided in PCOS?

Refined carbs promote inflammation, aggravate insulin resistance, and should be avoided or reduced considerably. These consist of highly processed foods such as:

• White bread
• Muffins
• Breakfast pastries
• Sugary desserts
• Anything made with white flour

Semolina, durum flour, or durum wheat flour are the primary ingredients in pasta noodles, which are heavy in carbs and low in fiber. Pasta prepared with bean or lentil flour instead of wheat flour is a healthy option. Caffeine Intake should be very minimal or zero. Caffeine affects the uterus which results in hormonal changes in the body. 

Some other lifestyle changes:

Weight reduction may also result from regular exercise, a low-sugar diet, and a low-inflammatory lifestyle. Losing weight may promote ovulation in some people. Stress might be brought on by PCOS symptoms. Techniques for reducing the stress that can help you connect with your body and quiet your mind might be beneficial. These include meditation and yoga. A protein-rich diet can also help the body in taking care of insulin levels. For non-vegetarians, there are a lot of options for protein like fish and chicken. For vegetarians, options for protein are lentils and protein powders. 

Additionally, consulting a therapist or other medical expert may be helpful. A therapist can help you in many ways in both mental and physical health. 

Conclusion:

If you have PCOS, you may feel frustrated at times. A PCOS-friendly diet and some lifestyle adjustments may help you feel better and lessen some of the symptoms of the condition. Note that on a PCOS diet, there are some foods you may want to limit or avoid. These foods do, however, frequently have wholesome, advantageous counterparts. For instance, if margarine and white toast are typically what you have for breakfast, try switching to high-fiber whole-grain bread and olive oil or avocado.

Consult a doctor if your symptoms don’t go away. They can work with you to discover the problem and offer the next measures.

To know more about PCOS Diet check PCOS Diet : Do’s and Don’t.