Indian Diet Plan For PCOS: What Foods To Eat Or Avoid?

Have you heard about PCOS or polycystic ovary syndrome? Well, this hormonal condition is quite common among women of reproductive age. It has several symptoms such as excessive hair growth, delayed or prolonged menstrual periods, obesity and acne but unexpected weight gain is considered to be the first sign of PCOS.

If PCOS is diagnosed and treated at an early stage then the risks of Type 2 diabetes and several other complications could be reduced. It can also cause problem in conception and give rise to various complications during pregnancy.

If you have been diagnosed with PCOS then you need to follow a proper diet plan for PCOS patients that could help in managing your condition. Before beginning with any diet plan, you need to understand that a diet plan can work for one person and not for another so you need to find it yourself or you could take help of a dietitian in deciding the best diet for you. Now lets begin with the list of best foods that you could have if you are suffering from PCOS.

1. Green Leafy Vegetables:

Leafy vegetables probably contain more nutrients than any other food you consume. They are rich in vitamins like B, C, E and K and also contain magnesium, calcium, potassium and iron. Vitamin B helps in managing symptoms of PCOS and plays a crucial role in ensuring optimal function of thyroid and helps in maintaining hormonal balance.

2. Fruits:

Adding fruits to your daily diet is a must. It will add phytonutrients, minerals, vitamins and fiber in your diet. Prefer consuming fruits with low glycemic index like dried apricotes, pears, apples, kiwi, grapes, cherries, plums or grapefruit. You should also have handful of nuts after eating fruits as they will help in regulating blood sugar level and prevent spikes in your insulin levels.

3. Colored Vegetables:

Women suffering with PCOS have higher oxidative stress and in such conditions, antioxidants can help in destroying free radicals and neutralizing their effect. Vegetables like radish, zucchini, tomatoes and peppers are great source of antioxidants so you must include them in your diet.

4. Healthy Fats:

Many women make the mistake of not eating healthy fats. Make sure to not repeat this mistake. Healthy diet plan for PCOS patients include consuming essential fatty acids and polyunsaturated fats that help in strengthening and maintaining your cell walls. This will help in keeping the nutrients in cells and keeping out the toxins. Good sources of healthy fat include avocados, seeds, olive oil, oily fish and nuts.

Foods To Avoid

1. Sugary Foods:

Sugary foods can cause unhealthy spike in insulin levels and cause difficulty in losing weight. So you must avoid eating sugary foods like syrups, cakes, cookies, sweetened cereals or juices.

2. Food Made Of White Flour:

Avoid eating baked goods like cupcakes, muffins, cookies, cereals, bagels and breads made with white flour as they are simple carbohydrates. Instead opt for baked goods made with multigrain flour or whole wheat.

3. Fatty Foods:

Avoiding saturated fats is a must. You should consume skinless poultry, white meat, fat free dairy. Avoid baking, steaming or frying food to avoid excessive oil. Make sure to check labels of all food items so that you won’t buy food rich in saturated fats.