The best diet for PCOS is essential to maintain your health, minimize the risks of its negative impacts, and manage weight.
Polycystic Ovary Syndrome or PCOS is a condition that causes metabolic and hormonal imbalances in women’s bodies. This is a very common condition and almost 1 out of 10 pregnant women face this problem. Women having polycystic ovary syndrome have basically cysts in their ovaries which is caused by the overproduction of androgen hormone.
Not only this, but PCOS also leads to other serious illnesses such as cardiovascular diseases, diabetes, endometrial cancer, and depression. Research has shown that by taking the right food or a balanced diet during PCOS, you can reduce the impact of this condition.
How hard is it to lose weight with PCOS?
Women with PCOS have a higher level of insulin than normal, or sometimes they are insulin resistant. Insulin is produced in the pancreas to convert the glucose of our body into energy.
The level of sugar in our body rises when we are unable to produce enough level of insulin. It also happens when we are insulin resistant and cannot efficiently use it to convert glucose into energy.
Our body pumps out the excess level of insulin to maintain normal blood sugar levels. A high level of insulin activates the ovaries. It produces more androgen hormones that cause the symptoms of PCOS.
Women having body mass index above their normal range face the issue of insulin resistance. These women also find it harder to lose weight. This insulin resistance is caused by taking a diet rich in refined carbohydrates therefore it is quite difficult for the woman with PCOS to lose weight.
How your diet affect PCOS?
Insulin management is the best way to deal with PCOS symptoms. Insulin plays a vital role in PCOS. Managing the levels of insulin plays a crucial role in managing this condition.
Most people with PCOS have insulin resistance so these people develop diabetes even before reaching the age of 40.
Following a good diet plan according to a person’s nutritional requirements, maintenance of healthy weight, and managing insulin levels help people deal with PCOS conditions and feel better. The best diet for PCOS includes a variety of vegetables, fruits, low-carb foods, protein, and nuts. Learn more about the health benefits of eating nuts.
What is the best diet for PCOS?
The diet of a person plays a significant role in improving the condition of PCOS. Though there is not a standard diet for PCOS, following a healthy diet pattern can improve the overall condition of a person.
Three types of diets will help you to manage your PCOS symptoms.
The first one is the Low Glycemic Index Diet. Our body slowly digests the food having low GI. It means these foods will not raise insulin levels as other foods have a high glycemic index. The foods having a low glycemic index or carbs include whole grains, spinach, zucchini, whole eggs, chicken breast, kale, berries, nuts, and all other low-carb foods.
The second diet is Anti-inflammatory Diet. All those foods that are anti-inflammatory such as leafy green vegetables, fresh berries, tomatoes, olive oil, and fish can help you reduce the symptoms of PCOS.
The third diet plan is the Dash Diet that will reduce the risk of cardiovascular disease in a person having PCOS. This diet allows you to eat fish, poultry products, fruits, whole grains, and vegetables. This diet plan also does not allow you to eat fatty and sugary foods. It also reduces insulin resistance of the body and belly fat.
In short, a person with PCOS can choose a variety of foods like unprocessed food, leafy green vegetables, high fiber food, fresh berries, legumes, broccoli, almonds, sweet potato, pumpkin, tomatoes, healthy fats, nuts, and spices like cinnamon and turmeric.
However, losing weight is the key to normalizing the conditions of PCOS regardless of any diet you follow.
What not to eat when you have PCOS?
People with PCOS conditions should avoid following unhealthy foods to reduce symptoms of their condition. This food includes refined carbohydrates, fast food, cold drinks, carbonated beverages, white bread, baked items, sausages, solid fats, red meat, canned meat, desserts, or anything made with white flour and other processed food.
Other lifestyle changes can also improve the condition of a person with PCOS. A healthy diet with a healthy lifestyle can improve the overall health condition of a person.
Starting a healthy lifestyle will also help in
- Reducing the weight
- Improving the insulin metabolism
- Regulate the periods
- Lower the level of cholesterol
When should I see a doctor?
A person needs to see a doctor when facing these symptoms
- Extensive facial hair growth
- Excessive weight gain
- Irregular periods
- Too much oil on the skin
- Difficulty in getting pregnant
Currently, there is no cure for PCOS, but the symptoms of the condition can be reduced by adopting a healthy diet and bringing lifestyle changes. Maintaining a healthy weight, exercising regularly, and positive lifestyle changes can help a person manage Polycystic Ovary Syndrome.