As a matter of fact, there is no ‘PCOS diet.’ Various studies reveal that some eating plans, if combined, may be of more help for some women with polycystic ovary syndrome (PCOS). The diets that were likely to help in handling PCOS were low carb, low GI, ketogenic, Mediterranean, and Dash diets.

It is an endocrine disease that results in multitudinous ovarian cysts, an irregular menstrual cycle, facial and body hair, a high level of insulin, and obesity. Findings reveal losing 5% to 10% of your body weight has been found to ease PCOS symptoms and return ovulation.

This article gives advice on PCOS diet plans and explains the various diets that you can undertake when aiming at losing weight, eradicating the symptoms of PCOS, and attaining general wellness.

Health effects of PCOS

Your body uses the food intake to convert it into glucose, normally referred to as sugar. That sugar, then, is released into your bloodstream (blood sugar). Blood sugar tells the pancreas to release insulin, which helps your cells utilize blood sugar for energy.

The science behind it is that for most people with PCOS, they have insulin resistance, which is a perfectly ugly situation where the body does not utilize insulin in the right manner. Long-term effects of insulin resistance entail high blood sugar, obesity, inflammation, and diabetes. 

Insulin resistance and excess estrogens can cause symptoms such as:

• Appearance: excessive hair growth/hair loss, acne problems, and excessive weight gain.
• Overall sense of well-being: fatigue, low energy, anxiety, mood disorders such as depression, as well as poor quality of life.
• Reproductive health: menstrual cycle instability and genesis of conception.

PCOS Diet Plan: What to Eat?

The PCOS diet plan is not very different from managing salivary glycemia in many respects. The two factors that are most critical are: what kind of food you take and when you take it. General recommended foods for the PCOS diet include:

Fruits and vegetables

Since vegetables and fruits are fresh, they can be used in many preparations, and these foods are rich in nutrients. It is recommended to select foods with high amounts of fibre, such as cruciferous vegetables, including broccoli, leafy vegetables, apples, and plums. Red berries and grapes also contain antioxidants, which are rich and have anti-inflammatory qualities suitable for any diet, especially for PCOS.

Dairy

From the regular PCOS diet plan, one is advised to cut out on full fat. A little amount of non-fatty and non-lactose foods, such as cottage cheese or non-fat Greek yoghurt, is usually allowed. It is also recommended that you try low-sugar and dairy-free products like almond, rice, or coconut milk.

Whole Grains

Whole-grain or multigrain breads, pastas, and cereals are allowed in a PCOS diet plan. Do not consume foods that contain white flour, which has undergone intense processing. Replace white rice with brown rice, and pick fresh fruits and ingredients over packaged instant oatmeal since most of these can contain added sugar. 

Protein

There is nothing improper with taking a mix of proteins on the PCOS diet plan, but many people opt for the plant-based ones, which include nuts, nuts, butter, and vegetarian patties. Do not take red meat or any meat or fish that is fried, baked, or prepared in lots of salt, butter, and/or oil. 

Desserts

Consumption of foods rich in sugar elevates inflammation; thus, it is advisable to avoid as many sugary foods as is possible. Even though a moderate portion of dark chocolate is not a problem for the PCOS diet plan, avoid cakes, candies, cookies, and snacks containing chocolate.

Beverages

If caffeine foods such as coffee and black tea aggravate your condition, then you can opt to stay away from foods containing caffeine. Alcohol can easily add up a lot of calories on your body; hence, it should be avoided or taken in moderation. Foods and beverages that are allowed in the PCOS diet plan include water, green tea, and others.

Foods to avoid with PCOS

• Eat less of foods that cause a shock rise in blood glucose level, such as processed foods, for instance, chips.
• Other foods to avoid include:
• white bread, pizza crust, pasta, and any food that has been processed with refined flour.
• Fried foods
• Beef, poultry, fish, and other processed meats are mainly the lunch meal.
• Saturated fats, for example, butter and margarine.
• Common choices include sodas, tea, and things labelled as sports drinks.
• White rice

FAQs

Can I eat dahi in PCOS?

Yes, you should be able to consume some form of dahi (yoghurt) since it is good for people with PCOS. It contains probiotics capable of creating a positive impact on the overall gut health and insulin sensitivity, but go for low-fat and unsweetened products to avoid the consumption of unwanted sugars and fats.

Can I drink milk with PCOS?

Yes, you can, but consume low-fat or plant-based milk in cases of polycystic ovary syndrome (PCOS). Milk contains calcium and proteins, but high-fat dairy is likely to harm insulin sensitivity and the hormonal system in many people.

What to not eat in PCOS?

In PCOS, do not take processed foods, sugary foods, refined carbohydrates, and foods containing trans fats. These can further deteriorate the insulin sensitivity, inflammation, and hormonal disorders that worsen the PCOS symptoms and the body weight.