PCOS Diet Plan: Women suffering from PCOS always face difficulty in eating. PCOS or Polycystic Ovary Syndrome is a hormonal problem that affects more than 10% of women worldwide. Androgens ie male hormones increase in women with PCOS. This can lead to insulin resistance, which further leads to blood sugar spikes. Women dealing with PCOS have to face problems like type 2 diabetes, blood pressure. Irregular periods, excessive hair growth, acne, weight gain and difficulty in conceiving are some other problems associated with PCOS. Here are some food switches that you must include in your daily routine to improve your PCOS condition.
Refined Carbs with Cereals and Millets
Carbohydrate is such a nutrient that provides you energy which helps in performing various tasks of the day. However, in women with PCOS, consumption of simple carbohydrates can lead to an increase in blood sugar, which in turn affects insulin use. PCOS patients should always opt for complex carbohydrates instead of simple carbohydrates. They take longer to digest, which further slows down digestion and controls blood pressure levels. Some examples of complex carbs are brown rice, quinoa, oats, millets, lentils, beans, nuts, seeds, potatoes, peas, corn, apples, pears, etc.
Dairy Products with Substitutes
Many women with PCOS may notice that consuming dairy makes their PCOS worse. A study published in the Journal of Human Nutrition and Dietetics in 2013 found that women with PCOS who consumed higher amounts of dairy products had higher insulin resistance than those who consumed less dairy. It is important to note here that not all women may see the same results with dairy products and results differ from person to person. If dairy products don’t suit you, some nutritious options are oat milk, almond milk and soy milk. You can also choose tofu to replace paneer and curd and paneer options.
Include these things in food
Cold drinks, sodas, packaged fruit juices and other such drinks which are full of sugar which are not healthy for consumption. Do you know that a can of cold drink contains about 10 teaspoons of sugar? Such a high level of sugar can become a problem for PCOS patients. To avoid insulin spikes, you can have lemon tea, peppermint tea, lemongrass tea, vegetable juices, black coffee etc. If you are one of those people who are struggling with PCOS problems, then you should take out time from your schedule to cook fresh food, use more vegetables and balance them with proteins and carbohydrates. Include simple homemade food like vegetables, pulses, roti, rice and curries.
Disclaimer: Before following the methods, methods and suggestions mentioned in this article, do consult a doctor or related expert.
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