PCOS Diet – What Should You Eat?
A PCOS (Polycystic ovary syndrome) diet plays an important role in managing PCOS because it helps in reducing the symptoms and effects of the condition. Women with PCOS tend to have severe carb cravings, excessive weight gain and higher cholesterol levels. So, a PCOS diet is all about inducing weight loss, controlling food cravings and managing cholesterol levels.
PCOS and weight loss
The only way to lose weight the healthy way is by going slow and steady. If you happen to be overweight, you need to reduce 220 calories from your daily calorie intake. Eliminate the junk food and high calorie stuff from your diet (bread-butter-jam kind). Obese individuals would need to decrease 500 to 1000 calories so that they lose half to one Kg a week.
Say not to fad diets as they pose a serious health risk for PCOS patients. The low- fat high-carb diet is the worst one for PCOS.
Consume 5 to 6 small meals a day as this will prevent insulin and sugar hikes. Don’t leave a gap of more than 3 to 4 hours between your meals.
Managing PCOS with carbs
50% of your calorie intake in a day should be from carbs. However, you have to choose low glycemic carbs instead of the high glycemic ones.
High glycemic foods such as cold drinks, sweets, breads and rice cause insulin and blood sugar spikes.
Managing PCOS with Fats
30% of the daily calorie intake should be from fats. That would amount to 50 g of fats. Fats can be visible or invisible. Cooking oil, nuts, butter and seeds are the visible fats and foods like mutton, chicken, dal, milk and eggs are invisible ones.
Trans fat, as you are aware of, is unhealthy, Fried foods, cakes and biscuits have high amounts of trans fat.
You need to get more of healthy monounsaturated fats. The good sources of it are almond, peanuts, channa (black gram). You will find alpha-linolenic fatty acids in sardines, flaxseeds and walnuts. Both monounsaturated fats and alpha-linolenic fatty acids are a vital part of a PCOS diet as they help control insulin and obesity.
Avoid palm oil, sunflower oil, and safflower oil as the fats in them are not healthy for women with PCOS. Stick to oils such as sesame seed oil, olive oil and rice bran oil. Use different oils every day for cooking so that you get a variety of healthy oils from your daily diet. It is recommended that you use half a kilo of oil a month. Unfortunately Indians end up consuming 3 to 4 kgs a month.
Managing PCOS with proteins
20% of your daily caloric intake should be sourced from proteins. Inlcide eggs, sprouts, paneer, chicken in your diet. Proteins increase satiety and reduce sugar and carb cravings.
PCOS and green tea
Green tea can help treat PCOS as evidence says that it lowers high levels of androgen. But make sure that you drink it an hour before or after a meal. This is because it can reduce body’s ability to absorb nutrients.
Exercise and PCOS
Exercising is very important for those having PCOS. Women should go in for stair climbing, running, jogging and spinning.
Take control of your diet and say good bye to PCOS.
Hope you liked reading this post “PCOS diet”!
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