A polycystic ovarian syndrome diet is a hormonal imbalance which is present in women. PCOS is a condition that affects 1 in 10 ladies in the US. The signs of PCOS include uneven menstrual periods as well as excessive body hair, although insulin also plays a significant role. Too much of insulin can lead to an over production of testosterone that leads to symptoms of PCOS. The regulation of insulin with a balanced diet can alleviate PCOS symptoms.
What to follow in a polycystic ovarian syndrome diet
Carbohydrates: The carbohydrates should be chosen according to their proximity to the natural state. They are low in sugar and high in fiber. You should therefore limit or avoid refined carbs.
The body takes long to digest complex carbohydrates which mean that the sugars are slowly released. You should eat fresh fruit without focusing on dried or canned fruit. Non starchy vegetables such as carrots and spinach should be chosen over starchy vegetables like potatoes and corn.
The polycystic ovarian syndrome diet should ideally include barley, oats, bread and brown rice. Eliminate white flour. Your chosen cereal should contain at least 5 gm fiber per serving. Do not go for donuts and sugary cereal. Drink lots of water, diet soda and tea without sugar. Yogurt, gelatin and popsicles are ideal as snacks instead of foods that are rich in sugar and carbohydrates such as cookies and candy.
Fiber: Have about 25 gm of fiber a day and build it up gradually without upsetting your stomach. You can even add legumes such as chickpeas, black eyed peas, lima beans and lentils. Consume them in casseroles, sandwich fillings and soups.
Choose vegetables that have a high amount of fiber like parsley, turnips, cabbage, spinach, cucumbers and broccoli. Whole fruit snacks are ideal like raspberries, cherries, grapefruit, apples, strawberries and peaches. These are also perfect as smoothies.
Fats: Reduce your consumption of saturated fats. Go for low fat or fat free cheese and milk. Purchase lean meat and eliminate the visible fat before the meat is cooked. Olive oil should be chosen for cooking and dressing the ingredients. More of polyunsaturated and monounsaturated fats are available from seeds and nuts like almonds, pumpkin seeds, walnuts and flax seeds. Avoid frying the foods in your polycystic ovarian syndrome diet. You may bake, broil, steam or grill them instead.
Meals: Fats and proteins should be included in every meal to reduce the effects of sugar release from the carbohydrates that are consumed. Eat smaller meals frequently instead of taking 3 big meals to control your blood sugar. If hungry, take a snack like a vegetable or meat which will not influence your insulin or sugar levels greatly. Reduce the intake of salt and processed foods. Restrict your portions so as not to increase the production of insulin. You may even eat less to lose weight as it will reduce the PCOS symptoms.
While many doctors agree that PCOS cannot be cured, women suffering from the condition should discuss it with the doctor to evaluate the available options for improving their health. By pursuing an appropriate polycystic ovarian syndrome diet and working out, they can sustain a healthy weight.
