Foods & PCOD

According to a research paper published by the School of Medicine, Australia, (https://www.ncbi.nlm.nih.gov/pubmed/18097891), the food intake must adhere to certain restrictions. We’ve listed down a few foods to be avoided when a woman is suffering from PCOD and the foods which help ease the condition.

Foods to avoid in PCOD

1.Sugar:

People with PCOD have a higher risk of getting Diabetes,as insulin and glycemic levels are already high in the body, eating excess sugar will add on to PCOD weight.Therefore, avoid artificial sweeteners, packaged juices, sugary sweets, and candies.

2.Red meat

Red meat such as mutton, beef, pork, etc contains saturated fat and cholesterol which increases the risk of cardiovascular diseases,weight gain and hormonal imbalances.

3.Processed junk

These foods are filled with unhealthy species, trans fats and artificial sweeteners that contribute to the growth of bad cholesterol and affect the blood pressure.

Junk fried foods increase the glycemic index and also triggers diabetes.

4.Dairy foods

Dairy foods are not strictly prohibited for women with PCOD, can consume milk and products to enjoy their nutritive values but in a limit. Excess consumption of dairy  can lead to an increase in blood glucose level and also stimulate insulin growth factors.

5.Gluten foods

Avoiding gluten foods such as wheat-based bread, pasta or cereals which are very commonly consumed on an everyday basis can help in reducing the inflammation in women with PCOD. These are high in glycemic index, that can spike blood glucose level and also contribute to weight gain. 

Foods to include in your diet when you’re suffering from PCOD

Fiber

A high-fiber diet offers many benefits to women with PCOD, such as lower insulin levels, and antioxidants which fight to lower inflammation, and better gut bacteria.

Examples of high-fiber foods 

1. Seeds (chia, flax, sunflower seeds),
2. Legumes (black beans, lentils, chickpeas)
3. Berries (raspberries, blackberries, blueberries
4. Whole Grains (bulgur, quinoa, brown rice, whole oats)

Lean Protein

Eating more lean protein may help weight loss, as well as keeping you fuller for longer.Protein Sources like Fish,Chicken and Plant-based sources of protein.

Examples of foods high in lean protein

1. Fish (salmon, shrimp, tuna, cod)
2. Lean poultry (skinless chicken and turkey)
3. Plant protein sources (beans, peas, tofu, tempeh)

Antioxidant heavy foods:

Women with PCOD have been shown to have low-grade inflammation, elevated inflammatory signals can raise insulin, contributing to worsening of PCOD symptoms.Inflammation-fighting antioxidant-filled foods include fruits, vegetables, whole grains, and unsaturated fats.

Examples of antioxidant-rich foods 

1. Fruits (strawberries, blueberries, raspberries )
2. Vegetables (spinach, artichokes, kale)
3. Whole Grains (whole oats, whole wheat, quinoa, brown rice)
4. Unsaturated fats (nuts like pecans, nut butters, olive oil, avocado)

DASH (Dietary Approaches to Stop Hypertension) Diet

DASH diet, originally designed for controlling high blood pressure, can also be beneficial to patients with PCOD in managing lower levels of insulin.It mainly focuses on healthy carbs, like fruits, vegetables, and whole grains. Due to the presence of fiber, whole grains minimize spikes in your blood sugar and insulin levels.

Examples of DASH Diet foods

1. All fruits and vegetables
2. Whole Grains (brown rice, quinoa, whole wheat)
3. Poultry and fish (chicken, turkey, salmon)
4. Legumes (peanuts, chickpeas, peas)
5. Nuts and seeds (walnuts, pecans, flaxseeds, sunflower seeds)

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Reach out to our experts here and help us help you. We will devise a diet plan that will keep in mind all the dos and don’ts of PCOD as well as your body type, allergies, and your likings and suggest foods that will help catalyze the process

-Team myDaily