Polycystic Ovarian Disease (PCOD), is the most common endocrinological disorder among reproductive age women across the world.
It is a condition that affects a women’s hormone levels making them produce higher than normal amounts of male hormones which leads to irregular periods, weight gain and lot of body fat. PCOS is the most common cause of anovulatory infertility.
Researchers have found that there are evidence demonstrating positive effects of certain diets on PCOS symptoms and associated conditions.
Foods to add in your dietary plan for PCOD
High fiber vegetables that include broccoli, cauliflower and brussel sprouts
High-Fiber foods can help combat insulin resistance by slowing down digestion and reducing the impact of sugar on the blood.
Eat lots of dark leafy greens such as kale and spinach.
They are nutrient rich and low in calories, making them ideal for maintaining healthy weight as well as nutrition. It’s a super food that contains high level of Vitamin B.
Foods with lean protein such as fatty fish, including salmon, tuna and mackerel.
Lean Protein like salmon, Tuna and chicken are rich in omega-3 fatty acids. By making them part of your diet it can fight against PCOS as they are considered anti-inflammatory.
Healthy fats, such as olive oil, as well as avacados and coconuts.
Instead of using oils that contain saturated and trans fats, try to choose small amounts of healthy unsaturated fats, which are found in vegetable oils like olive oil, canola, avocado and nuts.
lentils and other legumes.
Pulses like lentils and legumes are low-glycemic foods. And as they are also plant-based protein sources, which means they are low in sulfur amino acids.
Spices such as turmeric and cinnamon.
Foods to avoid for PCOD
Processed foods and meat like breakfast cereals, cheese, sausage and bacon
Processed foods generally contain high amounts of sodium and unhealthy fats which results to unwanted weight gain and worsen the situation in PCOS.
Sugary beverages, including sodas and, bottled smoothies and energy drinks
Beverages such as sodas and energy drinks are packed with sugar like refined carbohydrates, which eventually triggers insulin release, which allow sugar to enter cells.
Fast foods like fries, burgers, pizza
Foods that are deeply fried are inflammatory so women suffering from PCOS should avoid fried chicken, fries and chips, etc.
Red meats such as beef and pork
Red meat such as beef, mutton and pork contain cholesterol and saturated fat which leads to weight gain and also contributes in hormonal imbalance.
Refined carbs that include white bread, pizza dough, white rice
Women with PCOS should definitely limit their gluten intake and if possible switch to gluten-free diet. Foods that are high in glycemic index, can spike your blood glucose level and eventually results in weight gain.
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