Pcos Diet Plan Indian Recipes
Research has suggested that a poor diet and a sedentary lifestyle are the main contributors to PCOS. Women living in urban conditions are more at risk due to the consumption of foods with a lower nutritional value. PCOS, although not life-threatening or fatal, can increase the risk of chronic conditions such as:
- Fertility disorders
- Type II diabetes
- Endometrial cancer
- Fatty liver
- High blood pressure
- Cardiovascular disease
- High cholesterol
Due to the fact that insulin resistance and resulting hyperinsulinemia are contributing factors to PCOS, diet can affect the condition significantly.
Download a Complete Guide to Manage PCOS!
Best diet for PCOS
- Low carbohydrate diet: Carbs, made up of glucose broken down in the bloodstream, helps with energy release. With PCOS, however, the body is unable to use the glucose in an effective manner and can negatively impact the body by converting the glucose into fats.
This is the cause behind the symptoms of weight gain with those diagnosed with PCOS. A diet high in carbs can worsen the symptoms of PCOS which can trigger complications. Switching to a low-carb diet will help with weight loss and insulin resistance, which will effectively relieve PCOS symptoms. - Foods with low glycemic index: Glycemic index refers to the levels of blood glucose produced by the consumed food. Foods such as Sugar, carbohydrates, processed foods, starchy foods, carbonated drinks, white rice, pasta, and soda are high on the GI quotient. Foods such as whole grains, legumes, vegetables without starch, etc. have a lower glycemic index.
- Non-fat dairy products
Low-grade inflammation is a common symptom that is experienced in women diagnosed with PCOS. Research suggests that lactose and whey in dairy products can worsen the symptoms of PCOS. - Fruits and vegetables
Fruits and veggies can have a high sugar content and so those that are high in fiber instead are included in the diet. Leafy vegetables and fruits packed with nutrients, vitamins, and antioxidants help in controlling blood sugar levels. - Whole grains
Foods such as brown rice, millets such as ragi, jowar, and bajra are low on the glycemic index and are ideal for those diagnosed with PCOS. They further help in improving symptoms and weight loss contributing to preventing insulin resistance caused by weight gain.
Sample Indian Vegetarian Diet Plan
Sample Indian Non-Vegetarian Diet Plan
Best Diet for PCOS
- Low carbohydrate diet
Carbs are digested to glucose finally and released into the bloodstream. Due to the Insulin resistance in PCOS, body will not be able to use up the glucose effectively and more glucose is converted into fats eventually. This can lead to weight gain in patients who has PCOS. A diet high in simple Carbs can aggravate the symptoms of PCOS. Consuming a low-carb diet will help in lowering insulin resistance and help with the symptoms.
- Foods with low glycemic index
Glycemic index refers to the levels of blood glucose produced by the consumed food. Foods such as Sugar, carbohydrates, processed foods, starchy foods, carbonated drinks, white rice, pasta, and soda are high on the GI quotient. Foods such as w hole grains, legumes, vegetables without starch, etc. have a lower glycemic index.
- Non-fat dairy products
Low-grade inflammation is a common symptom that is experienced in women diagnosed with PCOS. Research suggests that lactose and whey in dairy products can worsen the symptoms of PCOS.
- Fruits and vegetables
Fruits and veggies can have a high sugar content and so those that are high in fiber instead are included in the diet. Leafy vegetables and fruits packed with nutrients and antioxidants help in controlling blood sugar levels.
- Whole grains
Foods such as brown rice, millets such as ragi, jowar, and bajra are low on the glycemic index and are ideal for those diagnosed with PCOS. They further help in improving symptoms and weight loss contributing to preventing insulin resistance caused by weight gain. Read more on Foods to avoid in PCOS.
Download a Complete Guide to Manage PCOS!
Medicine isn't always the answer to all conditions, some can be managed effectively through lifestyle changes. With MFine's 3-Month PCOS Care Plan , you are treated with holistic care by experts. A gynecologist will plan a treatment personalized for you along with monthly consultations and wellness, dietitian sessions weekly. Furthermore, symptoms such as those caused by hormonal imbalances are also addressed via an endocrinologist.
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Source: https://www.mfine.co/article/pcos-diet-plan/