Diet Chart for PCOS Patients

PCOS is one of the common problems faced by many girls in this modern world. A PCOS diet is a crucial role in the management of PCOS, not only for weight loss and maintenance but also to regulate insulin levels. Many women with PCOS are resistant to insulin, resulting in the pancreas producing more insulin in order to be effective.

Insulin is an important hormone as it transports sugar from the blood into the muscles of the body, allowing the body to effectively make use of the energy from glucose. High insulin levels wreak havoc on the body, leading to a lot of the symptoms of PCOS like, increased hair growth, weight gain, acne, fatty liver, and high cholesterol, polycystic ovaries, and an irregular menstrual cycle, not to mention increased hunger levels and cravings.

Sounds familiar, doesn’t it? So, the management of blood insulin levels is crucial in the management of PCOS. Refined carbohydrates cause a spike in insulin levels and should, therefore, be avoided. Also, foods that are high in fat will lead to weight gain and high cholesterol. Foods that have a high GI result in a quick rise in blood sugar levels. Insulin levels follow suit to deal with the glucose in the bloodstream.

Generally, high GI foods have been processed to remove fibre and other nutrients so they may be tasty but they are high in calories while lacking in nutrients. Some examples of high GI foods to avoid: white rice, white potatoes, white bread, rice cakes, muffins, and cakes. Saturated, hydrogenated, and trans fats are all fats that should be avoided. Saturated fats, found in red meat and dairy products, cause an increase in estrogenic production, hinder the absorption of some nutrients and can cause weight gain.

1. Don’t have refined carbohydrates: Foods such as white breads, pastries, muffins, and white potatoes exacerbate insulin resistance and cause inflammation which will worsen your PCOS symptoms.
2. Don’t have sugary snacks or drinks: Excess sugar is one of the main causes of insulin resistance and should be avoided at all costs. When checking food labels, look for the other names of sugar such as sucrose, dextrose, and high fructose corn syrup.
3. Don’t have inflammatory foods: These foods exacerbate PCOS symptoms. Foods such as French fries, margarine, red meat, and other processed meats belong to this group and should be avoided as much as possible.

Do's:

1. Make sure that proper weight is maintained. If you are overweight, reduce it by doing exercises regularly and having a healthy balanced diet.
2. Practice Yoga Asanas and Prananyam regularly.
3. Have adequate sleep.
4. Maintain a record of your menstrual cycle.

Don'ts:

1. Do not smoke.
2. Do not consume alcohol.
3. Do not skip meals or sleep. A disciplined lifestyle is key to better health and freedom from PCOS.
4. Avoid Hormonal treatment as far as possible.

1. Do have more of high-fiber foods: They slow down the digestive process and reduce sudden increases in blood sugar levels which helps in combatting insulin resistance. Broccoli, cauliflower, red and green peppers, almonds, sweet potatoes, and pumpkin are great examples of high-fiber foods.
2. Do have more of lean proteins: Although they do not have much fiber, lean-protein foods such as chicken, fish, and egg whites keep you feeling full longer and help stabilize your blood sugar.
3. Do have more anti-inflammatory foods: Inflammation is part of the underlying mechanism of PCOS and foods with anti-inflammatory properties which include tomatoes, spinach, strawberries, walnuts, almonds, turmeric, and fatty fish such as sardines and salmon help to reduce the symptoms of PCOS.