Struggling with PCOD? You are not alone. As per a UNICEF article in 2022, around one-third of menstruating women across the globe suffer from PCOD. PCOD not just has an impact on fertility, but it can also affect your day-to-day life. But there is a way to manage the symptoms of PCOD. How, you might ask. It is through your diet. By eating the right foods, you can better control your health and thus improve the quality of your life.
What is PCOD?
Polycystic Ovarian Disease is a hormonal disorder which occurs in women of reproductive age. It is identified by the presence of multiple cysts in the ovaries, irregular menstrual cycles, and higher than usual levels of male hormones. Some of the common problems that women with PCOD face are mainly weight gain, acne, unwanted hair on face and body, and, most importantly, fertility. Even though there is no permanent cure for PCOD yet, changing your lifestyle, including a balanced diet, will help you to relieve the symptoms of PCOD.
Role of Diet in PCOD
Diet is an important factor that should be controlled while managing PCOD. A well-balanced PCOD diet chart can help maintain insulin levels and hormonal balance and promote weight loss.
Top Foods to Include in Your Diet for PCOD Management
1. High-Fiber Foods
High-fibre foods are a must in a PCOD diet because they are key to balancing blood sugar levels, and with enough fibre, you can boost better digestion.
- Whole Grains: Experts recommend to add oats, brown rice, and quinoa are as they are rich in fibre and help regulate blood sugar levels. They also provide sustained energy.
- Vegetables: Broccoli, spinach, and cauliflower are low in calories and high in fibre. Hence these are ideal for managing PCOD symptoms. These vegetables also provide essential vitamins and minerals that boost overall health.
- Fruits: Apples, berries, and pears are full of fibre. They also contain antioxidants that help reduce inflammation, a common issue in PCOD.
2. Lean Proteins
Lean proteins are key for keeping muscles strong and for promoting satiety.
- Poultry: Chicken and turkey are excellent sources of lean protein. These contain the essential amino acids.
- Fish: Fatty fish like salmon and mackerel are rich in omega-3 fatty acids, which have anti-inflammatory properties. Reduce inflammation by including these fish in your PCOD diet.
- Legumes: Beans, lentils, and chickpeas are rich in protein. These legumes can also help balance blood sugar levels and give you sustained energy.
3. Healthy Fats
The presence of healthy fats is an essential ingredient of a PCOD diet plan as they work towards hormonal regulation and the reduction of inflammation.
- Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are loaded with Omega-3 fatty acids and fiber. They are also a good source of healthy fats and protein.
- Avocados: Avocados are full of monounsaturated fats, which are beverages that balance hormonal levels and improve heart health. They are also rich in fiber and other necessary vitamins.
- Olive Oil: Olive oil is a healthy fat that you can drizzle or cook food with or use as a base for salad dressings. It has an element of antioxidants and anti-inflammatory compounds that make it a great part of the PCOD diet.
4. Anti-Inflammatory Foods
Anti-inflammatory foods, as the name suggests, can help bring down the inflammation, which in turn will slow down the progress of PCOD.
- Turmeric: Turmeric includes curcumin which is a very potent anti-inflammatory compound. The addition of turmeric in your meals is very beneficial for reducing inflammation and increasing your overall health.
- Ginger: Ginger is a plant that is considered an antioxidant and anti-inflammatory. This root can be put into your drink, smoothie or food to manage PCOD symptoms.
- Green Tea: Green tea, too, is an antioxidant that has some anti-inflammatory properties. Drinking green tea regularly can alleviate inflammation and improve metabolic health.
5. Other Foods
- Berries: Berries, such as strawberries, blueberries, and raspberries, contain large amounts of antioxidants and fibre, and thus, aid in weight loss. They can naturally overcome the problem by counteracting inflammatory responses and keeping sugar levels in balance.
- Yogurt: Sufficient dairy intake will provide your body with probiotics, which can positively influence gut health. Probiotics in the form of yogurt can help in reducing inflammation and improving the digestive process, which, in turn, is the best diet for PCOD.
Foods to Avoid
Processed Carbohydrates:
Foods like white bread, pasta, and pastries will result in the blood sugar levels to rise sharply and trigger PCOD symptoms.
Sugary Beverages:
Soft drinks, energy drinks, and sweetened juices contain high levels of fructose, which can lead to obesity or metabolic disorders.
Processed Foods:
Snacking is often a problem since the snacks that people eat in abundance are usually made with trans fats which leads to inflammation.
Excessive Dairy:
High-fat dairy products can contribute to hormonal imbalances and should be consumed in moderation.
Additional Tips for Managing PCOD Through Diet
- Balanced Meals: These are the staple of a proper eating plan and should always include a certain ratio of proteins, fats, and fibres. This helps to keep the blood sugar in a balance hence minimizing the chances of over-eating.
- Regular Eating Schedule: A regular meal schedule can have a positive effect on your insulin levels and is a key factor in preventing overeating.
- Stay Hydrated: Getting enough water is critical because it is the fluid that helps with hydration and general health.
- Mindful Eating: Mindful eating, a skill that involves paying attention to your hunger and feeling of fullness, is the best way to do away with over-eating and manage your weight successfully. On the contrary, embracing it can benefit you in so many ways.
Conclusion
By following a well-structured PCOD diet chart and avoiding certain foods, women can effectively manage their symptoms and improve their quality of life.
FAQs
Q: What is the best diet for PCOD patients?
A: A diet for women with PCOD contains high-fibre foods like whole grains, vegetables and fruits; lean proteins like legumes, poultry, and fish; and healthy fats like nuts, seeds, avocados, and olive oil. Turmeric, ginger, and green tea are also anti-inflammatory foods that can help to relieve inflammation. There are ample benefits found in berries and even yogurt.
Q: Can I eat poha in PCOD?
A: Yes, you can eat poha in PCOD. Since poha is made with flattened rice, it is light, easy to digest, and can also be a healthy option if properly cooked.
Q: Can I drink milk in PCOD?
A: Milk is one of the foods that is to be taken in moderation if you have PCOD. Go with low-fat or skimmed milk in order to reduce the consumption of saturated fats, which are known hormone disruptors.