WHAT TO EAT IN PCOS:  A COMPLETE GUIDE

PCOS is a hot topic nowadays. The cases have been increasing rapidly around the world  over the last few decades. After so much research and studies,the main culprit causing the disease has been found out to be the poor lifestyle choices.

Unhealthy diet, physical inactivity, lack of sleep all comes under those poor choices. Among these causes, the diet is of much importance when it comes to PCOS. There has been a massive change in dietary choices of people, especially adolescents. When streets got crowded with bakeries and fast food joints, the healthy food got pushed away from the plate.

PCOS, even though it can happen to a reproductive woman at any age, there is an increased incidence of cases among those in their early reproductive phase, ie, between 20-30. This is also the time when most women start trying to conceive. One of the major symptoms of PCOS is infertility and if it occurs at this age it can be a real heartbreak. I personally have seen many of them struggling to conceive with PCOS. So it is a serious issue. 

A change in diet habits along with other lifestyle changes, has been proven to mitigate or even uproot PCOS. So, I am here with a complete guide to proper nutrition for those suffering from PCOS.

WHAT TO EAT

We need all three groups of foods in our daily diet which are energy-giving(carbohydrates & fats), body-building(proteins) and protecting & regulating ( vitamins & minerals) . Here, I have categorized the foods under their respective nutritional groups to make it easier to follow.

So let us see what foods you can add to your diet to prevent, control, maybe even cure PCOS.

ENERGY- GIVING

• CARBOHYDRATES

Whole grain cereals like wheat, barley,oats, brown rice

 Look for the word ‘whole’ on the package as in ‘whole wheat bread’.

Beans and legumes such as blackbeans,chickpeas, green gram, lentils etc.

Fruits such as apples, berries, melons, bananas. (avoid too sweet fruits like sapota, mango)

Vegetables- potato, peas, corn, carrots, broccoli etc.

• FATS

Healthy fat is essential for many important body functions. You have to choose monounsaturated fats and polyunsaturated fats. Remember, moderation is the key.

 Vegetable oils – olive oil, canola oil, sunflower oil, corn oil etc.

Nuts – cashew , almond, pistachio, walnut, hazelnut

Seeds – flax seed, sunflower, pumpkin seeds

Fish liver oil/ cod liver oil

BODYBUILDING GROUP

• PROTEIN

Pulses and legumes- beans, lentils, peas, kidney beans, soybean, black beans, pinto beans, chickpea, green gram, bengal gram etc

Eggs, Poultry, Fish

Dairy is a good source of protein but it is better to avoid it in PCOS.

PROTECTIVE AND REGULATING GROUP

This group consists of foods that give us the essential vitamins and minerals that protect and regulate body functions. It includes fruits and vegetables.

• Vegetables

Something you can take liberally ,especially the fibrous ones which includes spinach, banana stem, cauliflower, potatoes, peas, lady’s finger, lotus stalk, broccoli, pumpkin, beets, artichokes, sweet potato, cucumber, coconut etc.

•     Fruits

 Bananas, figs, prunes, apples, guava, pears, papaya, sweet corn, berries, grapes,oranges, lemons etc.

 Better avoid too sweet fruits like mango, sapota as they are high in calories and leads to insulin resistance.

TAKEAWAY

• Eat more whole grain foods rather than refined ones.
• Your plate should be ¼ the carbs, ¼ th protein and the rest ½ should be fruits and vegetables. 
• Use lean protein such as poultry and  fish. Avoid red meat. 
• Method of cooking alters the nutritional value of even healthy food. Avoid unhealthy cooking method such as frying, over processing like adding too much sugar/ salt etc
• Find out the available fibrous foods and add the plenty in your diet
• Cut on processed foods. 
• Drink plenty of fluids. Not the sugary drinks.
• Have only healthy fat and have it moderately
• Eat small frequent meals rather largely gapped large meals

Do you suffer from PCOS? Have you tried a change in your diet ? if yes, has it reduced your symptoms? Let me know in the comment section. 

Find out about the foods to avoid in PCOS here.