Include these foods in your diet for PCOS recovery
For women with PCOS, food has always been a topic of constant struggle. PCOS or Polycystic Ovary Syndrome is a hormonal disorder that affects more than 10% of women worldwide. In women with PCOS, there is a high-level production of androgens, which is a type of male hormone. This can lead to insulin resistance, which further leads to blood sugar spikes. Women dealing with PCOS are in the high-risk zone of developing type 2 diabetes, blood pressure and depression. Irregular periods, excess hair growth, acne, weight gain and difficulty in conceiving are some other problems associated with PCOS. Here are some food switches that you must inculcate in your daily routine in order to improve your PCOS condition. (all image credits-istock)
Refined Carbs with Grains and Millets
Carbohydrate is an essential nutrient that gives you the energy that helps in carrying out different tasks during the day. However, the scenario is a bit different for women with PCOS, as intake of plain carbohydrates can cause a blood sugar spike, which further affects the usage of insulin. Instead of plain carbohydrates, PCOS patients should always opt for complex carbohydrates. They take longer to break down, which further slows digestion and regulates blood sugar levels. Some examples of complex carbs are brown rice, quinoa, oats, millet, lentils, beans, nuts, seeds, potato, peas, corn, apple, pear etc.
Dairy Products with Substitutes
Many women dealing with PCOS might notice that their PCOS worsens with dairy consumption. One 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 compared to those who consumed less dairy. It is important to note here that not all women might see the same result with dairy products and the results differ from person to person. If dairy products don’t suit you, then some nutritious substitutes are oat milk, almond milk and soy milk. You can also opt for tofu to replace paneer and other lactose-free options for curd and cheese.
Sugary Drinks with Healthy Drinks
Most cold drinks, sodas, packaged fruit juices and other such drinks are loaded with sugar that is not healthy for consumption. Do you know that a regular can of cold drink contains almost 10 spoons of sugar? Such high levels of sugar can spell trouble for PCOS patients. To avoid insulin spikes, you can opt for healthier substitutes like lemon tea, peppermint tea, lemongrass tea, vegetable juices, black coffee etc.
Fried Foods with Baked Goods
Fried food is not only high in calories but also trans fat. This can further degrade the insulin resistance power of the body. Since most women with PCOS struggle with weight management, the consumption of fried foods can add to the trouble. Instead of fried foods, you can always opt for baked, grilled, roasted and steamed food, which are much healthier options.
Packaged Foods with Freshly Cooked Meals
Packaged foods are undoubtedly more convenient to use, as they are ready-to-eat and cut down the cooking time, but they are loaded with preservatives and can never match the nutritional value of freshly cooked meals. If you are someone who is dealing with health issues pertaining to PCOS, you must take out time from your schedule to cook fresh meals. Use more vegetables and balance them with protein and carbohydrates. Simple homemade food like sabzi, dal, roti, rice and curry will ensure the balance of taste with health.
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