Believe it or not, but diet does plays a major role in reducing the ploy cystic ovarian syndrome. PCOS diet is a simple home remedy that may be used to fight obesity caused due to syndrome. A number of foods and even herbs are known to be helpful in such cases. Below are a few tips on diet for poly cystic ovarian syndrome which would help you recover from the disorder faster, the natural way.
Carbohydrates for PCOS:
Since the syndrome is associated with insulin resistance, therefore a regular track on your carbohydrates is essential. Distribution of carbohydrates in your meals is very important. About 55-60 % of your total calories should be from carbohydrates. Decreasing the amount of carbohydrates towards the end of the day may be helpful. Prefer complex carbohydrates against refined one's as they are easily absorbed in the gut. Carbohydrates in the form of fresh fruits, vegetables, whole grains such as wheat, barley, oats, sorghum may be preferred. Avoid sugars and refined products such as white breads, cakes, doughnuts, cookies etc.
Proteins for PCOS:
Replacing the carbohydrates in your meal by proteins is a good idea. A low carbohydrate diet can work well for a PCOS case by cutting down the fat in the body and building up muscles in the body. Proteins should form about 25-30% of your total calories. Good quality protein such as fish, egg whites, lean chicken, soy products etc may be preferred. Also, pulses and legumes such as cowpea, moth, lentils, green and red gram provide good amount of protein. They also provide essential fiber when consumed with the skin. Fish also provides the omega-3 fatty acids that are beneficial for women with PCOS.
Fats & Oils for PCOS:
The ultimate thing that is accumulated on an obese person's body is fat. Only 15% calories should be contributed from fats. A moderate fat diet including the essential mono-unsaturated fatty acids (MUFA's) and poly-unsaturated fatty acids (PUFA's) can be taken but in a very minute quantity. This may include the fat in the nuts such as almonds, walnuts etc. Also flaxseeds, sesame, olives, avocados whole milk, corn oil, groundnut oil contain MUFA's. Foods such as fish, sunflower oil, sesame oil contain PUFA's and can be used as a cooking medium. Avoid saturated fats such as butter, cheese, cream, tallow, lard, palm oil, coconut oil etc.
Fruits for PCOS:
All low glycemic fruits are good for PCOS. They contain a lot of fiber and a number of vitamins and minerals. Women with PCOS should consume at least 3-4 serving of fruits per day. Fruits such as apple, raspberry, kiwi, pineapple, papaya, melons, blackberry, cherry, guava, apricot, orange, sweet lime, lemon, mandarin, nectarin, pomegranate, plum, peach etc. may be included in your diet. Restrict the use of banana, mango, custard apple, grapes and sapota.
Vegetables for PCOS:
Vegetables are the best source of fiber. Fiber is essential for cutting down fats and reducing the blood cholesterol. They form a bulk in stomach and give an early feeling of satiety. This makes you cut down the craving for carbohydrates and other fatty foods. A variety of green leafy vegetables such as Spinach, fenugreek, celery, parsley, cabbage, cauliflower greens, cowpea leaves, mustard leaves may be included. Other vegetables such as eggplant, bottle gourd, pumpkin, bitter gourd, okra, capsicum, radish, broccoli, carrot nourish you with plenty of vitamins and minerals.
Sugars for PCOS:
Sugar may prove to be a sweet poison for you. Insulin resistance is a major symptom in PCOS. Ingestion of more sugary foods may result in a high blood sugar which is again harmful. Avoid table sugar and also other foods containing sugars such as sweets, desserts, chocolates, ice creams, jams, jellies, bakery products (sweet breads, doughnuts, cakes and cookies) etc.
Smoking & Alcohol with PCOS:
"Smoking is injurious to health" or "Smoking causes Cancer", these words are often seen on the pack of cigarette which are certainly true. Many women with PCOS exhibit themselves with a disturbed lipid profile. High levels of cholesterol, LDL, triglycerides are common with insulin resistance. Cigarette smoking further damages your heart vessels. Nicotine, contained in the cigarette causes the heart beat faster and work harder (tachycardia).
Metformin (an anti-diabetic drug) is used to treat PCOS. It is known that alcohol when consumed with anti diabetic drugs causes severe illnesses and deteriorate health. Furthermore, alcohol contains empty calories, meaning, it does not provide any healthy nutrients to the body, it will only result in weight gain and obesity.
