PCOS: Food to eat and avoid

With PCOS comes insulin resistance. This simply means that your body is unable to use the insulin that is being produced effectively. This triggers the production of more androgens which makes the PCOS symptoms even worse. But you can manage this with the right food and a PCOS diet plan.

PCOS brings a drop in metabolism and hence leads to obesity. Hence, we recommend a diet that includes low-glycemic index food or one with anti-inflammatory food or a DASH diet (Dietary approaches to stop hypertension). The DASH diet is handy in managing PCOS symptoms as well as helps in reducing the risk of heart disease. This diet recommends you have fish, chicken, seasonal fruits and veggies, whole grains, and low-fat milk products. This diet does not include any food that has high saturated fat and sugar. Women with PCOS pregnancy are usually recommended to have a good diet plan.

Go for a healthy PCOS diet plan

Eat food with the low glycemic index

You can manage PCOS and infertility with a diet rich with low glycemic index food. This will help balance the amount of insulin in your bloodstream and promotes a healthy balance among other hormones.

Whole Grain

Whole fruits

Green and yellow vegetables

In this diet, you must avoid fruit juice as it has a moderate glycemic index and completely avoid processed foods as they are very high in glycemic content. 

Eat foods having a high fiber content

They help in lowering inflammation and promoting gut bacteria while lowering insulin levels.  

Below are some high-fibre foods:

Broccoli

Celery

Apples

Take essential fatty acids

Fatty acids are essential for many functions in our body. Hence a diet rich in healthy fat, Vitamin A, D, E and omega fatty acids are essential. The foods that contain these, are:

Coconut oil

Flax seeds

Olive oil

Rice bran oil

Fish oil

Ghee

Walnuts

Sesame

Soaked nuts

Balance your proteins with enough carbohydrates

Lean proteins help in weight loss and keep you full for longer.

Include the following in your diet:

Pulses

Legumes

Nuts

Curd

Paneer

Eggs

Chicken

Fish

Antioxidant heavy food

Food rich in antioxidants helps reduce inflammation. Eat more fruits (berries like strawberries, raspberries), veggies (like spinach, broccoli, cauliflower, and beans), whole grains (like oat, whole wheat, quinoa, brown rice), healthy fats (like nuts, avocado, olive oil).

Limit the intake of caffeine
If possible, try to quit caffeine completely. Caffeine increases estrogen levels.

Include cinnamon in your diet
Adding a spoon or two of cinnamon helps increase insulin sensitivity.

Avoid the following if you are on a PCOS Diet

Stay away from refined carbohydrates like maida-based products - white bread, pizza, pasta, and white rice.

Say no to sugary beverages like soda, fruit juice, or even bottled smoothies and cold-pressed juices.

Steer away from processed desserts like ice-creams, pastries, cakes, candy, cookies, sweetened cereals, sweetened yogurts.

Avoid processed meats (hamburgers, salami, sausages) and trans fats (doughnuts, French fries, frozen pizza)

Avoid milk and milk products when on a PCOS diet like coffee, cold coffee, milkshakes, cheese, sweetened yogurt.