PCOS or polycystic ovary syndrome is a type of hormonal disorder that occurs in women (1) only. It takes place due to the most common health condition of uncontrolled weight gain and endocrine dysfunction or insulin resistance. High insulin level often leads you to experience fat storage in your body that invites the polycystic ovary syndrome symptoms to take place and develop day by day. In this situation, the only diet plays a significant role in managing body weight and polycystic ovaries issues. You have to go on a diet with the low GI that allows a judicial collection of foods. Here are some suggested PCOS diet plans that you should opt to get rid of such problems rapidly.
Green Leafy Vegetables
It is highly recommended to involve green leafy vegetables (2) in your diet to lose weight within the short interval of time. Also, these foods are naturally able to deal with polycystic ovary syndrome. These foods are highly loaded with essential nutrients that fulfills the requirements of the body. Such foods carry ample amount of vitamin C, E, K, magnesium, potassium, iron, calcium, etc. Green leafy vegetables play a significant role in restricting the symptoms of polycystic ovary syndrome.
It is highly enriched with essential vitamin B. Vitamin B-complex (B2, B3, B5, and B6) helps in promoting fertility, render proper hormone balance, encourage thyroid functioning, regulate fat and sugar metabolism, etc. All these factors contribute to the adequate management of polycystic ovary syndrome.
Calcium in green leafy vegetables helps in follicle development and egg maturation as well. The minerals help in neutralizing the acidity caused by impaired glucose tolerance and inflammation. In added to, the potassium in these foods aids in the development of follicle stimulating hormone or FSH. Consequently, it kicks the process of cutting down the fat and inhibits PMS symptoms.
Fruits (3) are listed in the essential food in PCOS diet plan. However, the majority of the women that are trapped by PCOS do not prefer eating fruits. The presence of the fructose content in the fruits increase their insulin level by causing a sudden spike in blood sugar level. It is the only reason they do not prefer eating fruits. But, fruits indeed contains a high-quality nutritional value. Thus, you should not avoid them entirely. Fruits such as apples, nectarines, blueberries, watermelon, oranges, pear, guava, cantaloupe, lemon, grapefruit, apricot, strawberries, lime, kiwifruit are excessively favorable for you. Also, you should eat seeds or nuts with these fruits so that it can regulate the sudden sugar spike by eating fruits. This practice is helpful in the protein boost in your body.
Colored vegetables not only contribute to the tasty and appetizing salad but also it has sound benefits in regulating symptoms. Thus, it is imperative to involve such foods in your diet plan. Most of the women suffer from oxidative stress while having polycystic ovary syndrome symptoms. These foods help in neutralizing harmful effects of oxidative stress due to the presence of potent antioxidants in it. Colored vegetable such as eggplant, carrots, tomatoes, sweet potatoes, yellow and red bell peppers and many other are utterly full of nutrients and resolve your problem of PCOS shortly.
People think that fats are harmful and unhealthy for women suffering from polycystic ovary syndrome. But, the fact is that there are some essential fatty acids and healthy fats that delivers worthy consequences. They are beneficial in eliminating the toxins and other harmful and unwanted elements out of the body. Besides, they help to cut down the excess body fat and encourage proper hormone balance. Alternatively, they are responsible for maintaining the cells in your body to a great extent. Such healthy fats are found in oily fishes (salmon and tuna), olive oil, avocado, nuts, and seeds.
Oily fishes like salmon are considered as the excellent source of vitamin D and healthy fats that help you to get rid of many PCOS symptoms. On another hand, fish like tuna is full of vitamin D as well as vitamin B that make you get relief from PCOS to an extraordinary extent.
Low Glycaemic Index (GI) Carbs
It is not a good idea to remove the carbohydrates from your PCOS diet plan. Grab carbohydrate supplement sagaciously that complete your body requirements. Foods such as white rice, white bagels, white bread, breakfast cereals are carbs sources that have high Glycemic Index or GI (4). These foods lead you to have the sudden spike in blood sugar level that releases more insulin from the pancreas. Thus, it helps in utilizing the glucose to get energy. But, you have to be careful as excess production of insulin makes you face obesity and insulin resistance that can worsen the PCOS condition.
It is the only reason that you should opt carbohydrates supplements with low glycemic index. Such foods require much time to break down and digest entirely. Moreover, it allows just consistent and slow release of blood glucose in your body. Foods with the low glycemic index such as non-starchy vegetable, lentils, beans, and legumes make you feel full for longer and prevent frequent hunger.
All knows that excess body fat or uncontrolled weight gain is the leading factor that creates the friendly environment for PCOS symptoms. Thus, the very first thing you have to do is to burn your body fat storage. Including organic meat in your PCOS weight loss diet is a good idea that helps you to manage your body weight without doing anything hard. Organic beef is an excellent source of proteins that provide you desired outcomes. All you have to grab natural lean cuts of the meat that are not genetically modified and carry fewer pesticides and hormones.
Foods that you should not include in your PCOS diet:
- Alcohol: It encourages PCOS symptoms to take place. It pressurizes you liver that disturbs its functioning. Hence, the level of estrogen increases abnormally and make the condition worse.
- Caffeine: It badly affects your fertility process. The consumption of caffeine encourages the production of estradiol (estrogen) that leads you to have abnormal menstrual cycle and ovulation.
- Unhealthy fats: Unhealthy fats such as hydrogenated fats, trans-fats, and saturated fats increase your body weight as well as obstruct absorption of nutrients.
- Processed foods: Such kinds of foods are packed with added flavors, chemicals and preservatives. These foods emancipate certain types of hormones in your body that promotes your insulin levels.
- Soy products: If you are planning to get pregnant with PCOS diet plans, soy products are very harmful to your health. Thus, these foods should be avoided altogether.
- Dairy products: Dairy products promote testosterone levels in your body and hence it makes the condition more miserable.
Additional tips for the PCOS diet that can control miserable symptoms:
- Avoid all forms of sugar such as artificial sweeteners, high fructose corn syrup, and refined sugar.
- Grab protein with every meal of the day.
- Eat foods with healthy cooking methods such as boiling, broiling, grilling, baking in place of deep frying.
- Use unsaturated oils such as corn oil and olive oil.
- Eat fish every day.
- Cut down intake of salt.
- Always consume whole fruits in place of fruit juices and whole grains in place of refined and processed foods.
- Drink plenty of water.