PCOS

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects women of reproductive age.

Around the outside edge of the ovary, several tiny fluid sacs form in people with PCOS. They are known as cysts. In the tiny cysts filled with fluid are developing eggs. The term for these is follicles. The follicles don’t consistently release eggs.

 It is characterized by an imbalance of hormones that can cause a range of symptoms, including weight gain, irregular periods, acne, and infertility. While there is no cure for PCOS, a healthy diet and lifestyle can help manage the symptoms and improve overall health. 

In this article, we will discuss the best diet plan for PCOS, foods to avoid, and foods to include in an Indian diet for PCOS.

Symptoms Of PCOS:

Around the time of the first menstrual cycle, PCOS symptoms frequently begin. After having periods for a while, symptoms can occasionally appear later. 

There are various PCOS symptoms.

1. Irregular Periods
   A common symptom of PCOS is having few or irregular menstrual cycles. The same goes for having periods that last a lot longer than they usually do or for several days. You might have fewer than nine periods each year, for instance. And those intervals could be spaced apart by more than 35 days. Becoming pregnant could be challenging for you. 
   
2. Excess androgen 
   More facial and body hair may come from high androgen levels. It is known as hirsutism. Furthermore, male-pattern baldness and severe acne can occur occasionally.
   
3. Ovaries with cysts
   The ovaries might appear larger. Around the ovary’s border, many follicles that contain developing eggs may form. The ovaries may not function properly.
   
4. Obesity
   Often, obese individuals experience more severe PCOS signs and symptoms.

Best Diet Plan for PCOS:

There is no one diet that will cure or prevent PCOS. However, maintaining an active lifestyle and eating a healthy, balanced diet might help manage some of the long-term PCOS issues. A diet high in fibre and low in saturated and trans fat can help reduce the risk of diabetes and heart disease.

A healthy diet for PCOS should be focused on balancing blood sugar levels and reducing inflammation. This can be achieved by including more fiber-rich foods, protein, and healthy fats in the diet. A balanced PCOS diet should include the following:

Complex Carbohydrates: Complex carbohydrates such as whole-grain bread, pasta, brown rice, and quinoa are great for PCOS. These foods help stabilize blood sugar levels and prevent insulin spikes. Insulin resistance is a common problem in women with PCOS, and stabilizing blood sugar can help improve insulin sensitivity.

Lean Protein: Lean protein sources like chicken, turkey, fish, tofu, and legumes are essential for PCOS. These foods provide the necessary amino acids for building and repairing tissues and help stabilize blood sugar levels.

Healthy Fats: Including healthy fats in the diet is essential for PCOS. Foods like nuts, seeds, avocados, olive oil, and fatty fish like salmon provide omega-3 fatty acids that help reduce inflammation and improve insulin sensitivity.

Fiber-rich foods: Eating plenty of fiber-rich foods like fruits, vegetables, and whole grains can help improve digestion and reduce inflammation.

Low-glycemic Index foods: Foods that have a low glycemic index (GI) can help stabilize blood sugar levels. These include most vegetables, legumes, nuts, and seeds.

Foods to Avoid:

PCOS patients should avoid the following foods:

Processed Foods: Processed foods like chips, candy, and baked goods are high in sugar and unhealthy fats. These foods can cause inflammation and increase insulin resistance.

Sugary Drinks: Sugary drinks like soda, fruit juice, and energy drinks can cause insulin spikes and increase the risk of weight gain.

Trans Fats: Trans fats found in processed foods and fried foods can cause inflammation and increase the risk of heart disease.

Dairy Products: Some women with PCOS may have lactose intolerance, which can cause digestive issues. Dairy products can also contain hormones that can disrupt hormone levels in women with PCOS.

Can we Drink Milk/Egg/Banana in PCOS?

Milk, eggs, and bananas are all nutritious foods that can be included in a healthy PCOS diet. However, some women with PCOS may be lactose intolerant and should avoid dairy products. Eggs are an excellent source of protein and healthy fats and can be consumed in moderation. Bananas are a great source of fiber and vitamins, but they are also high in sugar, so they should be consumed in moderation.

Indian Foods for PCOS:

Incorporating Indian foods into a PCOS diet plan can be a great way to add variety and flavor. Here are some Indian foods that are good for PCOS:

Lentils: Lentils are a great source of protein and fiber and can be used in a variety of Indian dishes like dals and curries.

Vegetables: Most Indian vegetables like spinach, cauliflower, and eggplant are low in calories and high in fiber, making them an excellent choice for PCOS.

Spices: Indian spices like turmeric, cumin, and coriander have anti-inflammatory properties that can help reduce the symptoms.

One week sample Indian Diet Plan For PCOS

Menu	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Early morning	meethi seeds water	lemon water	1 spoon apple cider vinegar with water	jeera water	methi seeds water	lemon water	1 spoon apple cider vinegar with water
Breakfast	Masala Oats	Vegetable Daliya	Egg Omelette or Besan Chilla	Idli Sambhar	Vegetable Poha	Neer Dosa	Vegetable Upma
Mid Morning	Nuts + Seasonal Fruit	Buttermilk + Nuts	Conocnut Water + Nuts	Nuts + Seasonal Fruit	Buttermilk + Nuts	Coconut Water + Nuts	Smoothie with nuts
Lunch	Salad+ 2 Chapati+ Vegetable + Dal	Salad+ 2 Chapati+ Lady’s Finger+ Chana Masala	Salad+ Multi Grain Roti+ Bottle Gourd+ Rajma	Salad+ Bhakri+ Mix Veg+ Raita	Salad+ 2 Chapati+ Tava Bhaaji+ Dal Tadka	Salad+ Bhakri+ Soyabean+ Beans Sabzi	Salad+ Mix Veg Paratha + curd
Evening Snack	Roasted Chana	Popcorn	Bhel	Moong Chaat	Besan Muthia	Roasted lotus seeds	Ragi Pudding
Dinner	Rajma + Jeera Rice	kadi + khichdhi + salad	Veg Pulav+ raita	Dal Rice bowl with salad	mix veg khichdhi+ raita	Tawa pulav + curd	Paneer pulav+ salad

In conclusion , PCOS is a common hormonal disorder which affects many young women these days. But a healthy diet and lifestyle can help you manage the symptoms and your overall well being, despite having it. We discussed all the nutritional details about it and also have given a sample chart to follow just for you.

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