PCOS is increasingly becoming one of the most common health problems for women worldwide. While one must follow a prescribed medication routine, it is important to remember that your diet plays a significant role in managing this hormonal condition. As such, you need to know about certain foods that are best (and worst) for women suffering from PCOS. Nutritionist Garima Goyal shares a few such foods that you need to include and avoid in your PCOS diet.
Ragi or finger millet
Ragi or nach it is an excellent source of iron, zinc, calcium and other vitamins. “With its high fiber content, it fights insulin spikes, preventing you from developing insulin resistance and helping with weight control. You can make porridge with nachni, dosabhakri or puttu and add some vegetables to make it more filling,” said the nutritionist.
The seeds are a superfood and help fight highs insulin levels and insulin resistance in PCOS. “They are an excellent source of omega-3 fatty acids and fiber. There is evidence of seed cycling that claims to balance hormones. This includes eating flaxseeds, pumpkin seeds, sesame seeds and sunflower seeds during certain phases of the month to balance hormones.”
Vegetables are low-calorie foods full of vital nutrients and are the best choice for weight loss and weight maintenance. “Approximately 70 to 80% of women with PCOS have infertility problems. Greens contain B vitamins that ensure good reproductive health. Greens like kale, spinach, and mustard greens contain magnesium, which makes it easier period crampsmood swings and acne,” noted the expert.
Walnuts they are a good source of mono and polyunsaturated fatty acids (MUFA and PUFA). “These fats improve your good cholesterol, reduce inflammation and increase insulin sensitivity. Researchers have found that walnuts increase the hormone SHBG (sex hormone binding globulin), which binds with testosterone and reduces androgens in your body,” she explained.
Fatty fish like salmon and mackerel could be beneficial because they are rich in omega-3 fatty acids. These fatty acids are anti-inflammatory and have a positive effect on heart health. “You can enjoy eating your fish along with your favorite spices in the form curryin broiled, broiled or poached form.’
Foods to avoid:
“Commercial milk production has declined in quality due to hormone injections and cross-breeding. This could potentially make you worse hormonal imbalances. Hence, it is advisable to avoid it,” said Goyal.
Foods containing gluten, such as grains, wheat flour, and bread, trigger inflammation in gluten-sensitive individuals. “PCOS is an inflammatory condition, and if you’re gluten intolerant, it’s wise to stay away from gluten-rich foods.”
Refined cereals they are low in fiber and can easily raise blood glucose levels. This makes it difficult to control and maintain weight and can lead to insulin resistance.
Processed meats such as sausages, hot dogs and pork are high in saturated fat and trigger an inflammatory response and worsen your symptoms.
About 50% of women with PCOS have high levels of adrenal androgens. In addition, excessive stimulation of the adrenal glands caused by high intake caffeine can disrupt hormonal balance.
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