What should be the Diet and Nutrition Plans for PCOS?
Usually one in every ten girls suffers from irregular periods, unwanted hair growth and acne on the face. This is the case of the dreadful Polycystic Ovary Syndrome (PCOS) which means no menstruation at all or irregular periods. PCOS causes delayed, infrequent or prolonged menstruation.
Women with PCOS develop multiple cysts in their ovaries because of the overproduction of hormones in the body. This hormone is called androgens and is a male hormone. Excess production of androgens can lead to hirsutism. Women in the reproductive age can face serious implications because of PCOS.
Dr. Shivani Bhutani, the best gynecologist in Ludhiana, Punjab, says that women with PCOS suffer from infertility, miscarriage or premature birth, sleep apnea, Type 2 diabetes, depression, eating disorder and cancer (in the outer lining) in the worst cases. Since the exact cause of PCOS is unknown, women suffering from PCOS must consult a gynecologist at the earliest.
Can Diet help in Relieving PCOS?
Dr. Bhutani states that more than 85% of women with PCOS are obese. This additionally exposes them to risks of heart diseases, diabetes, high blood pressure, and cancer. The reason is that women with PCOS have a potentially higher insulin level than the normal range. The body pumps more insulin to keep the blood sugar levels normal as your body becomes insulin resistant.
As the body becomes insulin resistant, a vicious chain circle is triggered. High insulin resistance means the body pumps more insulin and this implies that any food or diet rich in carbohydrates can add to insulin resistance making weight loss difficult.
Dr. Shivani insists on incorporating the right kind of food and a few lifestyle changes to keep PCOS-related health disorders at bay. At EVA Hospital, she guides all her patients to stay active, eat well and focus on healthy body weight. Stress affects fertility and pregnancy and Dr. Shivani advises her patients with PCOS a stress-free lifestyle.
What are the Foods to avoid in PCOS?
The best gynecologist in Punjab, Dr. Shivani Bhutani will outrightly recommend you to avoid these three categories of food strictly:
Sugary Foods and Drinks
Sugar is a carbohydrate and must be avoided. Packed juices, sugary aerated drinks, and canned fruits are high in sugar. You must avoid any kind of drink or snack that mentions sucrose, high fructose corn syrup, and dextrose on the label. The delicious morning cereals like frosted flakes and fruit loops are also high on sugar. While at work, mid-meal munching should also be fresh fruits and water infused with fruits (for flavor).
You must also avoid giving in to the temptations of sweet tooth and pop in a chunk of candies, cakes, and cookies. No matter what the ingredients are, sugar is always a prime component. For PCOS, you must switch to snacks with fiber-like popcorns or vegetable crackers.
Foods rich in Carbohydrates
Dr. Bhutani emphasizes on understanding the role of different types of carbohydrates on your body. Carbohydrates with fiber such as whole grains, fruits, and vegetables are the best to lower insulin levels. However, carbohydrates infused with sugar will make you hungry very soon and enhance the insulin levels. Foods such as starchy potatoes, corn and peas must be avoided. Even refined carbohydrates aggravate inflammation and insulin resistance and food items like white bread, muffins, breakfast pastries, and white flour-based products must be removed from your plate. Whole grains like whole-wheat pasta, brown rice, oats, and whole wheat bread are a must-to- be incorporated in the diet.
You must also be able to differentiate between items that are high in carbohydrates but low in fiber. Pasta made from bean or lentil flour must be preferred over the pasta made from semolina or durum wheat flour. Always insist on purchasing high-fiber cereals that have at least 5gm of fiber per serving.
It is mandatory to remove food items that cause inflammation from your daily consumption. Fries, margarine, processed foods, and red meats are a strict-to-avoid food category.
What are the Foods that Must be Included in the Diet for PCOS?
- For women with PCOS, a balanced diet with high fiber foods and vegetables is quite essential. Foods like high fiber vegetables (broccoli, cauliflower, Brussels sprouts, green and red peppers, beans, almonds, berries, sweet potatoes, and pumpkin) help in keeping insulin resistance low by slowing down digestion.
- Dr. Shivani highly recommends foods that reduce inflammation like tomatoes, kale, walnuts, fruits like blueberries and strawberries and fatty fish like salmon and sardines rich in Omega-3 fatty acids.
- It is also notable that sometimes patients prefer a high protein diet (like Atkin’s diet). But for women and teenagers with PCOS, this diet isn’t recommended because this type of diet is usually low in fiber content and vitamins like Vitamin B and C. You must also focus on the right diet to improve fertility.
PCOS can be frustrating and depressing at times. For the best guidance about diet and lifestyle changes, get in touch with Dr. Shivani Bhutani at EVA Hospital and seek help. Eat healthily and be proactive in responding to the lifestyle changes so that PCOS doesn’t reflect on infertility and other diseases. Happiness is the cure to many diseases and adopts a lifestyle pattern that endorses happiness.