( Polycystic Ovary Syndrome) PCOS Diet Plan
Whenever you will tell someone that you are under a PCOS diet then the first probable question will be ‘what is a PCOS diet’? Well, PCOS stands for Polycystic Ovary Syndrome and it is a very common hormonal disorder among women. To describe in a short and easy manner, PCOS means that the hormones are out of balance. Almost ten percent of all females ranging from the ages of 12 to 45 suffer from this hormonal disorder. Though it is assumed to be a genetic problem, it is not yet confirmed. Also, PCOS is one of the most common reasons for a woman’s infertility which makes it an essential reason for it to get cured or at least control and relieve yourself from some of the symptoms.
Since it is thought that PCOS is related with the irregularities in the glucose metabolism even without the presence of insulin in the blood, the PCOS diet would be incomplete without considering the management of insulin and blood sugar levels. And if you are successful in maintaining the blood sugar level then you will not be successful in keeping or losing the weight off. Therefore, taking charge is very important and continuing what you eat is also very crucial.
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Reasons To Opt For PCOS Diet:
Insulin is responsible for the breaking down of carbohydrates and storing them in the body. These stored carbohydrates can either be shifted to the muscles to be stored as energy or can also be stored as fat in order to use them later. When a woman becomes resistant to insulin then she needs a larger amount of insulin to manage the blood sugar level in the body. Failing to do so will promote the development of male hormone such as androgen. This will lead to a lot of PCOS symptoms such as excess hair growth, acne, weight, irregular menstrual cycle and hair loss.
Below this article explains what are the foods you should taken when you are in PCOS diet and what foods to be eliminated also along with some tips.
Food Items That Should Be Eliminated From The Menu:
There are a lot of foods that can be used to maintain the level of insulin but then again, you should be careful in selecting the food item as the foods you consume have an impact on the body. For instance, carbohydrates is a good option for PCOS but then you should be careful in choosing what food you are consuming along with carbohydrates because protein and fibre tend to slower the rate of absorption of carbohydrates in the body. Talking in more details,
High GI (GLYCAEMIC INDEX) Foods:
These foodstuffs can easily bring about a quick change in your level of blood sugar. The rise of sugar means change in the insulin, which in turn enhances the risk of PCOS. The examples of such food that are to be avoided when you have been diagnosed with PCOS are white rice, rice cakes, mashed potatoes and muffins. Tasty as they may be, their fiber and other nutrients are usually removed. Being rich in only sugar, they are nothing but bad news and should be avoided when formulating a diet for PCOS weight loss.
Milk is an important constituent behind the rise in testosterone levels. As if that wasn’t worse enough, this rise if left un monitored, keeps on rising, thus making things go out of hand. You need quit using dairy products on a whole for the time being to keep your testosterone levels well managed, and get regular menstruation through your cycle.
Soy has a bad impact on ovulation on a whole. Known to delay the ovulation, it might cause problems for you, particularly if you are trying hard to conceive. Soy in small quantities however is okay to have.
Trans fat and saturated fat should be avoided to bring in a positive change in your monthly cycle. This means red meat and butter needs to be cut out of your diet entirely. These products lead to an increase in oestrogen, which not only disrupts the cycle phases, but can also lead to unwanted weight gain, thus risking heart diseases as well as diabetes.
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Food Items That Should Be Consumed:
Eliminating foods from the regular diet is obviously not a very easy task. And eliminating these foods will take determination and dedication as it is important for the benefits of the health and you will gradually notice the benefits. With these foods, let us get acquainted with foods that are PCOS friendly. Here’s a list mentioning few of them.
• Varieties of vegetables.
• Low GI carbohydrates such as wild or brown rice.
• Fresh fruits
• Organic, lean and preferably pasture fed meat.
• Foods high in omega 3 and vital fatty acids.
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Green Leafy Vegetables:
When you are talking of a diet for PCOS patients, there is no escaping the talk of green leaves. Rich in all sorts of nutrients like calcium, iron, potassium, Vitamin K, Vitamin B and magnesium, these vegetables like spinach, lentils, cauliflower, broccoli are a must in your diet regime. Vitamin B plays a significant role in managing the symptoms that show up for patients. These vegetables also work by restoring the hormone and thyroid balance, thus benefiting you with a regular cycle thereafter. Vegetables are the biggest source of antioxidants and when formulating the diet for PCOS women, do make sure to place vegetables that helps release the oxidative stress in women. Oxidative stress is one of the most common sources of PCOS troubles and these vegetables can most certainly fight off your symptoms with utmost efficiency.
Fruits are rich in fiber as well as phytonutrients, vitamins and minerals. Which is why, they should rightly be a part of your PCOS diet plan. There is a wrong notion that women choose to believe, which is fruits cause a spike in sugar in the blood, thus raising the insulin level. This is not really true as long as you can keep nuts around to balance out the excess sugar. That way fruits like cherries, oranges, apples, apricots, grapes. Kiwi and plums give you all the necessary needed vitamins and helps bring about a change in your menstruation cycle.
Organic, Pasture-Fed Meat:
Although grass fed meat is expensive, it should be a part of your PCOS diet plan. This is because the meat from grass fed animals is usually free from the pesticides that the crops ready for livestock animals contain. This meat is lean and usually tends to hold lesser hormones than ordinary livestock raised meat. That way, your menstrual cycle isn’t affected and the risks of PCOS are minimized.
Incorporate nuts and apricots in your diet since these contain essential fatty acids, that helps keep the nutrients inside, blocking the toxins out of your system. They also help with the balancing of hormones and management of both weight and fertility.
Managing Of Blood Sugar Level:
With the inclusion of these foods, you will be able to include a lot of vital nutrients to the body. Here’s a list of how you can manage the blood sugar level in the body.
• Including fibre and legumes contain a high amount of fibre in the body.
• Eating frequent and healthy meals.
• Eating of wholegrain foods rather than processed and refined foods.
• Combining protein and carbohydrates as they regulate the blood sugar level.
By following these principles you will be able to regulate the blood sugar level and also the hormonal level in the body and live a healthy and happy life.